Category Archives: WOD

4/12/2017 – WOD

Strength
Clean (full) – 15 min to build to a heavy 5 rep (touch n go is preferred)
—Start @ 65% & build to 85%+ by the end. Do 3-5 working sets.

Conditioning
For Time
15 DBall Over Shoulder 150/100#
40 T2B
75/60 Cal Row
11 DBall Over Shoulder 150/100#
30 T2B
50/40 Cal Row
7 DBall Over Shoulder 150/100#
20 T2B
25/20 Cal Row

WOD Notes: TD = 13-19 min. Larger classes will have to stagger 3-4 min or some athletes can bike the same amount of cals. T2B scale = 40 knee above hips or 40 hollow rocks. Men can scale the dball reps to 12-9-6 if the 150# ball is heavy for you.

4/11/2017 – WOD

Strength
3 Push Press + 2 Push Jerk + 1 Split Jerk (pause at bottom of dip) – 5 sets (heavy)
—Use rack. Go as heavy as possible for the 3 PP & use same weight for all 5 sets.

Conditioning
5 Rounds For Time
15 Lateral Burpees over Bar
12 Power Cleans 135/95#
9 Thrusters 135/95#

Assistance
GHD Weighted Hip Extensions – 4×12

WOD Notes: TD = 12-18 min (20 min cap). Use same weight for both BB movements. PC should feel light for quick singles & thrusters should feel moderately heavy for 9 reps unbroken.

4/10/2017 – WOD

Strength
Back Squat – 4×6 @ 85% (use same weight as last wk)
—Do one set every 3 minutes

Conditioning
4 Rounds For Time
20 KB Swings 70/53#
2 Rope Climbs (1 legless 15ft + 1 w/ legs 20ft)
400m Run (150m backwards / 250m forward)

Midline
Weighted Plank – 10 sets (30 on / 30 off)

WOD Notes: TD = 13-19 min. RC scale = 4 up/downs or 15 ring rows. The run starts off backwards until you get to the firehydrant. Once you reach that point, you may turn around and run forward for the remaining of the 400m.

Announcement: The “CF Rage” App is now available for download in the App Store! You must search for “Cfrage” when you go to download! It’s a very basic app and should be user friendly. There will be additions to the app in the future.

4/9/2017 – WOD

Open Gym: 12-4pm

4/8/2017 – WOD

***Rage will Open at 8am***
Conditioning
For Time
30 DB Snatches (alternating) 70/45#
50 Wall Balls 30/20# To 10/9.5ft
75 Burpee Box Jump Overs 24/20″
50 Wall Balls 30/20# To 10/9.5ft
30 DB Snatches (alternating) 70/45#

WOD Notes: TD = 18-25 min (30 min cap). Jeff was the closest one to guessing the WOD. DB snatches should feel light to where you can muscle snatch them. Wall Balls should be heavier than normal. Girls should be throwing in between the black & red line. For the BBJO, I want everyone jump up & over the box (unless you physically can’t jump), so scale the height if necessary. No stepping up! Have fun Ragers!!

4/7/2017 – WOD

Strength
Front Squat – 5×5 @ 85% (heavier than last 4 wks)
—Do 1 set every 3 minutes for all 5 sets.

Conditioning
Make-up/Skill Day!

Announcement: The CrossFit Rage App is coming soon, so stay posted! If anyone is looking for someone to help with website development, my buddy Mitchell Zackowski helped me out with the new CF Rage website. I will have his business cards “Longhorn. Technology” on my desk. He is also creating the Rage App!

4/6/2017 – WOD

Strength
3 Low Hang Snatch (below knee) every 2 min for 14 min (8 sets)
—start @ 70% & add weight every set

Conditioning
5 Rounds (interval style)
7 Deadlifts @ 70%
50 Double Unders
25/20 Cal Row
—Rest 2 minutes between rounds

WOD Notes: TD = 2-3 min / round. DL should feel heavy for 7 reps especially once you reach the 3rd to 4th round, however if you can’t maintain a neutral spine I want you to go lighter than 70%. You should also be linking all 7 together. If you don’t feel comfortable with that, then do all singles. DU scale = 25 DU or 80 singles. The row should be 95%+ effort!! Subtract 8 minutes from total time.

4/5/2017 – WOD

Strength
1 Sq Clean + 1 Push Jerk + 1 Split Jerk – 1 set every 2 minutes for 14 min (8 sets)
—Start at 65% of CnJ max & add weight every set

Conditioning
4 Rounds For Time
12 DB Push Presses 70/45# (each arm)
15 C2B Pull-ups
250m Sled Drag 50/35#

WOD Notes: TD = 12-18 min. Push presses should feel heavy for 12 reps. C2B scale = chin over bar, ring rows, or knee pu. You should be able to jog slowly with the sled the entire time & shouldn’t have to walk much at all!

4/4/2017 – WOD

Strength
a) Bench Press – 5×6 @ 82%
b) GHD Hip Extensions (weighted) – 3×15
—Mix in the GHD Hip Ext in between the bench press sets. Rest 90 seconds before each bench press set. 

Conditioning
14 Min AMRAP
3 Hang Power Clean 135/95#
3 Bar Facing Burpees
3 T2B
6 Hang Power Clean 135/95#
6 Bar Facing Burpees
6 T2B
9 Hang Power Clean 135/95#
9 Bar Facing Burpees
9 T2B
***Continue to climb the ladder by adding 3 reps each round until 14 min is up***

WOD Notes: TD = Round 18-24. Record score as total reps on the whiteboard. HPC = 50% of 1RM (should feel light). T2B scale = knee raises.

4/3/2017 – WOD

Strength
Back Squat – 5×5 @ 85% (heavier than last 4 wks)
—Do 1 set every 3 minutes for all 5 sets.

Conditioning – “Rage 17.5”
10 Rounds For Time
9 Overhead Squats 95/65#
150m Run

Midline
Weighted Plank – 10 rounds Tabata

WOD Notes: TD = 11-17 min. (20 min cap). The run is to the “Marcor Sign” & back into Rage. You should be able to hold your 5k pace for all 10 rounds & should be able to pick up bar right away. Make sure to set up your barbells close to the back part of the gym so you make the run as short as possible. OHS should be very light to where you can go unbroken no problem each round! OHS scale = KB goblet squats if OH mobility is very limited.