Category Archives: WOD

3/11/2017 – WOD

“Open WOD 17.3”
Prior to 8:00, complete:
3 rounds of:
    6 chest-to-bar pull-ups
    6 squat snatches, 65/95 lb.
Then, 3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches, 95/135 lb.
*Prior to 12:00, complete 3 rounds of:
    8 chest-to-bar pull-ups
    4 squat snatches, 135/185 lb.
*Prior to 16:00, complete 3 rounds of:
    9 chest-to-bar pull-ups
    3 squat snatches, 155/225 lb.
*Prior to 20:00, complete 3 rounds of:
    10 chest-to-bar pull-ups
    2 squat snatches, 175/245 lb.
Prior to 24:00, complete 3 rounds of:
    11 chest-to-bar pull-ups
    1 squat snatch 185/265 lb.
*If all reps are completed, time cap extends by 4 minutes.

3/10/2017 – WOD

Strength
Front Squat – 5×5 @ 80%
—You must do one set every 3 minutes. So set 5 will start at the 12 min mark

Conditioning
Make-up/Skill Day!

3/9/2017 – WOD

Strength
Hang Snatch (full or power) – 7×1
—1 rep every 90 sec. Start @ 70% & work up to a heavy single by the end

Conditioning
3 Rounds (interval style)
25 KB Swings (unbroken) 70/53#
15 GI Janes
30/25 Cal Bike (20/15 assault)
—rest 3 minutes between rounds

WOD Notes: TD = 3:30-5 min / round. Approach this WOD as if it were only 1 round, so go 100% ALL OUT! Record 3 separate times on the whiteboard. I’d rather see a huge deviation from round 1 to round 3, than all 3 rounds around the same time.

Reminder: Open WOD 17.3 is announced tonight at 8pm! Stop by Rage to watch the Live Announcement!

3/8/2017 – WOD

Strength
Hang Clean (full) – 7×1
—1 rep every 2 min. Start @ 70% & work up to a heavy single by the end

Conditioning
4 Rounds For Time
30 Wall Balls 20/14# To 10ft
400m Run
—rest 3 min when you’re finished all 4 rounds then…
3 Min Max reps Clean n Jerk 185/125#

WOD Notes: TD = 10-16 min / 15-25 reps. Do not hold back and save energy for the 2nd part of the WOD! Wall balls should be unbroken if possible or broken up once each round, so use a weight where you can achieve this.

Aaron – 215# Hang Clean PR!

3/7/2017 – WOD

Strength
Split Jerk (use rack) – 7×1
—1 rep every 2 min. Start @ 70% & work up to a heavy single by the end

Conditioning
15 Min AMRAP
50/45 Cal Row
40 Lateral Burpees over Bar
30 Deadlift 245/165#

WOD Notes: TD = 1-2.5 rounds. DL = 50% of 1RM (should be light to where you can touch n go at least 5-8 reps at a time no problem). Large classes will have to stagger about 3 minutes.

Kolby – 285# Jerk attempt

3/6/2017 – WOD

Strength
Back Squat – 5×5 @ 80%
—You must do one set every 3 minutes. So set 5 will start at the 12 min mark.

Conditioning
10 Min AMRAP
7 Thrusters 155/105#
1 Rope Climb 20ft
50 Double Unders

WOD Notes: TD = 4-6 rounds. Thrusters should be heavier than normal, but you should be able to go unbroken for most of the rounds. RC scale = 3 up/downs. DU scale = 20-25 DU or 80 singles.

Ali, Denise, Maria

3/5/2017 – WOD

Open Gym: 11-3pm

Tina M & Alison D lunging during 17.2!

3/4/2017 – WOD

Conditioning 
“Open WOD 17.2” – 12 Min AMRAP 

2 rounds of:
50-ft. weighted walking lunge 50/35/20# DB
16 toes-to-bars
8 power cleans 50/35/20# DB

Then: 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Reminder: Rage will open at 8am for the early heats to warmup. First heat goes off at 9am. We will run heats every 15 min! Good luck everyone!

Marlena & Claire