Category Archives: WOD

3/14/2017 – WOD

By WOD

***Update: Open Gym 3-6pm today***

Strength
Push Press – Work up to heavy 1 rep, then do 4×5 @ 80%

Conditioning
10 Rounds For Time
5 Deadlift 265/165# (55%)
7 HSPU
9 T2B

WOD Notes: TD = 9-15 min. DL should feel fairly light especially during the first 5 rounds of the WOD. Please pick a weight to where you can maintain good form throughout. HSPU are to a level surface and can be kipped. HSPU scale = 7 db push presses (should be unbroken). T2B scale = 9 knee above hips or 10 hollow rocks.

Blaire – 95# snatch during 17.3!

3/13/2017 – WOD

By WOD

Strength
Back Squat – 5×6 @ 80% (30 reps – same weight as last week)
—You must do one set every 3 minutes. Set 5 will start at the 12 min mark.

Conditioning
3 Rounds For Time
100 Double Unders
40 Wall Balls 20/14# To 10ft.
10 DBall over Shoulder 150/100#

Midline
Plank (weighted) – 4 sets: 1 min on / 1 min off

WOD Notes: TD = 11-17 min (20 min cap). DU scale = 50 DU, as many DU as possible in 90 sec, or 150 singles. You may share Dballs with a partner, since you will be spread out by the time you get to that point.

Announcement: It’s looking like we are getting hit with a snowstorm early Tuesday AM that will last the entire day. The 5:30am class is most likely going to be cancelled on Tuesday as well as the evening classes. Please check this blog for class cancellation updates tonight and tomorrow!


3/11/2017 – WOD

By 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.

3/9/2017 – WOD

By 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

By 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

By 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

By 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