Category Archives: WOD

4/15/2017 – WOD

Conditioning
24 Min Running Clock (6 rounds)
Min 1 – 50 Double Unders
Min 2 – 7 DB (45/35#) Burpee Box Step Overs 24/20″
Min 3 – 5 Strict C2B Pull-ups + 10 Burpees
Min 4 – 20/15 Cal Bike (12/7 cal assault)

WOD Notes: The goal is to get the required work done with 15 sec to spare for each movement. Keep in mind, the #’s programmed in this WOD are for the elite/advanced, so think about scaling down the reps for each movement or just do as many as you can in 50-55 sec. With a class of 20 people, 5 people will start at each station & rotate through the same order. Please adjust the seat of the bikes ahead of time, so that you don’t have to waste time changing the height mid workout. I’d recommend scaling the DU if you aren’t proficient at them. You are going to have to move FAST through the 8 DB burpee box step overs in order to get them done in less than 1 min, so please think about scaling them down to 5-6. Strict C2B scale = chin over bar or ring rows. Think about scaling burpees down to 8.

Announcement: Rage will be closed tomorrow for Easter!

4/14/2017 – WOD

***5:30am & 8am classes + Open Gym 1-6pm***

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

Conditioning
Make-up/Skill Day!

4/13/2017 – WOD

Strength
3 Hang Snatches (above knee) – 1 set every 2 minutes for 10 min
—Start @ 70% & work up to a heavy triple.

Conditioning
4 Rounds (interval style)
(5-8) Ring Muscle-Ups (sub: 10 GI Janes or 10 burpees + 10 ring rows)
25 Wall Balls (unbroken) 20/14# To 10ft
175m Sled Drag 115/70#
—Rest 2 min between rounds

WOD Notes: TD = 2:30-3:30 min / round. Each round is supposed to be an ALL OUT sprint, especially the Sled Drag! If you are proficient as MU, do all 8 reps. If you can’t link MU yet, give yourself 50-60 sec & get as many as possible. I want the sled to be as heavy as possible, while being able to maintain a jog/run. If you end up walking, take weight off the sled & go LIGHTER! The sled drag is 15 yards past the “Marcor Sign” & back to Rage. Subtract 6 min from your total time. 

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.