Category Archives: WOD

4/27/2017 – WOD

Strength
Snatch (full) – 1 EMOM for 12 min
—Start at 70% @ work up to 95% by the end

Conditioning
2 Rounds For Time
250m Sled Drag 90/50#
25 GI Janes
12 DBall Over Shoulder 150/100#
600m Run
—Rest 3 min after round 1

WOD Notes: TD = 9-15 min / round. Try to go hard the first round and not save energy for the 2nd round. The goal is to be within 2 min of first round. The run is to the sewer as you go around the turn.


Dave & Jenn using the crossover symmetry

4/26/2017 – WOD

Strength
15 min to work up to a heavy 2 rep touch n go clean (full)
—Start @ 75% & build to 95% by the end. Do 3-5 working sets. Heavier than last week

Conditioning
“Open WOD 16.2”
In a 4 min running clock complete:
25 T2B
50 Double Unders
15 Squat Cleans 135/85# (45%)
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 T2B
50 Double Unders
13 Squat Cleans 185/115# (55%)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 T2B
50 Double Unders
11 Squat Cleans 225/145# (70%)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 T2B
50 Double Unders
9 Squat Cleans 275/175# (85%)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 T2B
50 Double Unders
7 Squat Cleans 315/205# (95%)

WOD Notes: We will run this WOD as a 16 min cap no matter what, so if you don’t complete the required work each 4 min window, you may continue on. The Workout will end at the 16 min mark unless you are able to complete the work required in every 4 min window. The coaches will do their best to change the weights for you each round. T2B scale = do 15 reps each round. DU scale = 25 DU or 80 singles.


Ally – 2 rep clean @ 183#

4/25/2017 – WOD

Strength
10 Min Running Clock
ODD = 3 Push Press @ 90% (use rack)
EVEN = 30 sec Hollow Hold

Conditioning
Complete with a Partner – 12 Rounds (interval style)
8 Push Jerks @ 60%
1 Rope Climb 20ft
25/20 Cal Bike (15/12 Assault)

WOD Notes: TD = 1:15-2 min / round. Each partner will do 6 rounds total. Partner A will complete one full round, while partner b rests and vice versa. Each round is 95%+ effort, since you built in rest while partner is working. RC scale = 3 up/downs. Make sure that you adjust seat height for your partner every round. Classes over 10 athletes will have to use rowers (20/15 cal).


Sam P – Sprinting on the Air Dyne!

4/24/2017 – WOD

Strength
Back Squat – 4×8 @ 85%  (use same weight as last wk)
—Do one set every 3 minutes

Conditioning
Master’s Qualifer WOD #1
For Time (2o min cap)
100 DB Snatches (alternating) 50/35/20#
80 Cal Row
60 Bar Facing Burpees
40 Ring Muscle-ups

WOD Notes: TD = Goal is to get to the Ring MU, with a few minutes remaining. Ring MU scale = C2B Pull-ups. You may switch DB mid air and touch n go the reps. DO NOT DROP THE Dumbells from overhead please!.

Announcement: Save the Date (Sat May 20th) – Rage 5 Year Anniversary WOD & Party!


Our Masters Qualifers Kurt & Bob!

4/22/2017 – WOD

Conditioning
Hero WOD “Wes”
For Time:
Run 800m with a 25# plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24/20″
3 cleans 185/125#
Then, Run 800m with a 25# plate

WOD Notes: TD = 20-30 min. You may reduce the # of strict pu to 3 each round or do 5 ring rows (make them difficult). Cleans may be power or squat. Use around 65% of power clean max.

U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn was a well-rounded and skilled athlete. According to his friends, he “prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.


4/21/2017 – WOD

Strength 
Front Squat – 4×7 @ 85% 
—Do one set every 3 min

Conditioning
Make-up/Skill Day!

Announcement: Good luck to Kurt and Bob who will be competing in the Online Masters Qualifer this weekend!

Saturday’s WOD

4/20/2017 – WOD

Strength
Full Snatch + Hang Snatch – 1 set every 2 minutes for 10 min
—Start @ 75% & work up to a heavy set

Conditioning
25 Min Running Clock (Complete w/ a partner)
5k Row for Time (must switch every 500m)
*With remaining time left in 25 min, max reps of power snatches 135/95# (60% of PS)

WOD Notes: TD = 18-23 min. Each row should be 95%+ effort. Transition quickly each 500m, so think about not strapping in all the way. The work/rest ratio will be about 1:1. You may break up the snatches anyway you’d like. You may start snatches as soon as you finish 5k. Record time for 5k & total snatch reps.


5k row partner wod!

4/19/2017 – WOD

Strength
15 min to work up to a heavy 3 rep touch n go clean (full)
—Start @ 70% & build to 90%+ by the end. Do 3-5 working sets. Heavier than last week

Conditioning
12 Min AMRAP
30 Double Unders
10 Wall Balls (unbroken) 30/20# To 10/9.5ft
10 T2B (unbroken)

Assistance
a) Bent Over DB Rows – 3×10 (each arm – heavy)
b) Dips (Ring or Bar) – 3×10 (advanced use weight)
—Beginner – sub Push-ups

WOD Notes: TD = 7-10 rounds. DU scale = 50 singles. T2B scale = 10 hollow rocks or 10 knee above hips. WB & T2B have to be unbroken in order to be considered Rx.


4/18/2017 – WOD

Strength
1 Push Press + 2 Push Jerk + 3 Split Jerk – 5 sets (heavier than last wk)
—Use rack. Go as heavy as possible for the 1 PP & use same weight for all 5 sets.

Conditioning
For Time
30 Deadlift 225/155# (50%)
20 Strict HSPU
Run 400m
20 Deadlift 275/185# (60%)
16 Strict HSPU
Run 600m
10 Deadlift 315/205# (70%)
12 Strict HSPU
Run 800m

Midline
GHD Sit-up Hold – 4 sets ME (hold weight on chest)

WOD Notes: TD = 14-20 min. Set weights up to make transitions quick & smooth (change weights right away before the HSPU each rd). Deadlifts should be touch n go for majority of the reps unless you don’t feel comfortable linking them. Strict HSPU scale = kipping or DB shoulder presses (no push presses). Pick a DB to where you have to break them up into 2 sets every round. The 600m run is to the sewer as you go around the turn past the “egg’s sign”.


Sam P – Split Jerk is coming along!