Category Archives: WOD

6/23/2021 – WOD

Strength
a) 1 Snatch (no brush) Every 45 Sec x 6 Sets
b) 1 Snatch (full) Every 45 Sec x 6 Sets
—Work up to heavy singles for both

Conditioning
For Time – 12/18/24/30 Reps of:
Overhead Squats 
T2B
RD 1: 800m Run
RD 2: 400m Run Backwards
RD 3: 250m Sandbag/Ball Carry on Shoulder 125/80#
RD 4: 150m Sandbag/Ball Bear Hug Carry

WOD Notes: OHS = 185/125#, 135/95#, 115/75#, 95/65# by round. Goal is sub 20. OHS should be unbroken almost every round if possible. You may sub Front squats if OH mobility is limited. 

Assistance
a) GHD Sit-ups (5 sec eccentric each rep) – 5×15
b) Inverted Rows – 5×10 (attach bar to low j-cup height)

6/22/2021 – WOD

Strength
Deadlift – Work up to a heavy single (95%+)
—Go for a PR if you feel strong

Conditioning
3 Rounds (interval style)
100 Double Unders
20 DB Snatches (alternating) 80/55#
30/23 Cal Ski
—Rest 2 minutes between rounds

WOD Notes: Goal is sub 4 min rounds. Score = total time minus 4 min. DB Snatches should feel a little heavier than normal. Sprint the ski at the end! DU sub = 50-75 DU, 200 ft versa or 150 singles.

Assistance
a) Hollow Hold – Tabata 10 Rounds
b) DB Lateral/Front/Rear Raises – 4×10 (each)

6/21/2021 – WOD

Strength
Back Squat – 20 Min to work up to a heavy single (Pause) & No Pause + 1 ME Set at 80% (8+ reps)
—Get the assistance work in if you have time after the WOD

Conditioning
100/80 Cal Assault Bike For Time (15 Min Cap)
*EMOM starting at 0:00, 4 Burpee Box Jump Overs 24/20″

WOD Notes: Goal is to finish under the cap. You may scale back the BBJO to 2-3 each rd if you can’t get them done in under 20 sec each set. No step-ups allowed. Use a lower box if necessary so that you can still jump.

Assistance
a) Barbell Bicep Curls + Skull Crushers – 4×12 each
b) Weighted Plank – 5 Sets: 1 min on / 1 min off

6/19/2021 – WOD

Conditioning
10 Min AMRAP x 3 w/ a Partner
800m Run
50 T2B
60 Wall Balls 30/20# to 10/9.5ft
RD1: Max Deadlifts 315/205# (65%)
RD2: Max Jerks 205/135# (65%)
RD3: Max Thrusters 135/95#
—rest 3 minutes between rounds. Each person will get 2 rounds of cornhole (8 shots) during this time. 3 pts = in the hole. 1 pt = on the board. You will have to shoot quick as you will have sharing a set with another 2 people.

WOD Notes: The only score that counts today is your Cornhole Score with your partner. Winning team will get a small prize. You should have at least 2 minutes on the barbell each rd. Scale the run back to 600m if you can’t run an 800m in 4 min or less. 

6/17/2021 – WOD

Strength
2 Clean n Jerks every 90 Sec x 6 Sets
––Stay between 75-85%

Conditioning
5 RFT
6 Hang Squat Clean 185/125 (65%)
12 DB Bench Press (heavy)
18/15 Cal Ski

WOD Notes: Goal is 11-16 min. HSC should be done in 1-2 sets each rd and feel challenging. DB BP should be heavy for 12 reps unbroken.

Assistance
a) Glute Ham Raises – 5×8 (or lower yourself from the top slowly for 6 reps). Advanced = banded or weighted.
b) L-Sit Tapovers – 6×15 (advanced = lift feet over KB. Scale = Lift feet over a seam where 2 mats meet)

6/16/2021 – WOD

Strength
2 Snatches + 1 OHS Every 90 Sec x 6 Sets – @ 70-80%
—Full is preferred if OH mobility allows.

Conditioning
10 RFT w/ a Partner
5 Power Snatch (increasing each rd)
10 DB Bent-over Rows (each arm – heavy)
15/12 Cal Assault Bike

WOD Notes: The entire round is done by Partner A, while Partner B rests (5 rds each). Goal is to be under 2 min each round (sub 20 min). Sprint the Bike & keep the rows strict (no rotating torso). Start @ 70% of PS & increase each round (should take around 25+ sec).

Assistance
a) GHD Sit-ups – 12×8 (rest 20 sec between sets)
b) DB Lateral/Front/Rear Delt Raises – 3×12 each

6/15/2021 – WOD

Strength
a) Deadlift (2 sec pause below knee) – 5×2 @ 80-90%, 1×8-12 Reps @ 75%
b) DB Shoulder Press (Pause halfway on the way up) – 5×8 (use a little less weight than normal)
—Superset a/b every 3 minutes. Try to pull bar through shins as you pause.

Conditioning
3 RFT
10 Dball over Shoulder 150/100#
5 Wall Walks  (RX+ = 7 WW or 100ft HS Walk)
250m Sled Drag 60/35#

WOD Notes: Goal is 15-19 minutes. Dball should take just over a min to do 10 reps in the 2nd rd and should feel a little heavier than normal. WW sub = 50 Shoulder taps or 3 laps seal walk w/ slider. Sled Drag should be a slow jog!!

Assistance
a) Banded Hollow Rocks – 8 Sets: 30 Sec on / 45 Sec off
b) DB Skull Crushers – 5×10 (heavy)

6/14/2021 – WOD

Strength
a) Back Squat – 6×2 (3 sec tempo + 1 sec pause) @ 80-90%, 1×10 @ 75%
b) One Arm High Pulls – 5×8 (each arm)
—Superset a/b every 3 min

Conditioning
5 RFT
18/15 Cal Row
12 Box Step-ups 135/95# to 20″ Box
9 GI Janes

WOD Notes: Goal is 14-18 min. You will hold Barbell in the front rack for the step-ups & should be challenging for 12 steps (alternate as well). Try to pick a bar above your reach if you can do a strict pu.

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Seated Incline DB Bicep Curls – 4×12

6/12/2021 – WOD

Conditioning
3 RFT w/ a Partner – 40 min cap
60/50 Cal Assault Bike
2 Rounds each:
**10 DB Bench Press (heavy)
**3 Basketball Shots each person (1pt – Lay-up, 2pts – Free-throw, 3pts – 3 pointer)
50 T2B  (RX+ = 60)
20 (Front Squat + Thruster) 155/105#   (RX+ = 175/115#)

WOD Notes: Goal is to get under 40 min cap. Bike should be sprints & finished in under 3 minutes. Partner A will DB BP while Partner B shoots 3 baskets. You will keep track of your points each round. Team with most points gets something special haha. You will switch once you’re both done & repeat. T2B sub = T2R or weighted sit-ups. BB should feel heavy for 5 reps.

May Athlete of the Month – Alison Detwiler
1. When did you join Rage? I’ve started at CFRage in Oct 2015, so 6 years this fall. 
2. How did you find out about Rage and what advice would you give to those who are hesitant to join? I was looking for a local gym with classes that started by 530 and Rage came up in my search. I had no idea what CF was or what I was walking into. Jenny was the coach at open gym and suggested I squat…. I promised her I would come back after that class so I stuck with it, but I wasn’t so sure about it. So thankful Jenny scared me into coming back! I would tell people to just try it, stick with it, see the results, and then there’s no turning back.
3. What’s your favorite thing about Rage? The intense workouts, the heavy lifting, and the comradery and entertainment from the community 
4. Favorite/Least Favorite Exercise? The worst are assault bike and thrusters! I prefer the Olympic lifts. C&J is my favorite … power of course. I really like the ski erg too
5. Special talent nobody knows about? Not sure I have a hidden talent. I think I hold the hoola hoop record at Rage. I like to do crafty things like decorate cakes and design home upgrades.
6. What’s your favorite vacation you’ve been on? Favorite trips have been cruises…. 1 to eastern carribean, 1 to western Caribbean
7. Any future goals? Goals are to continue increasing my strength… 6 years in and still hitting PRs which never gets old!

6/10/2021 – WOD

Strength
1 Clean + 3 Jerks @ 70-85%
—One set every 1:15 x 8 sets. Squat clean is preferred.

Conditioning
5 RFT
8 Front Rack Lunges (60% of FS)
12 C2B Pull-ups
6 Laps Dball Bear Hug Carry 150/100#
60 Double Unders

WOD Notes: Goal is 15-18 min. Lunges should feel challenging for 8 reps. C2B sub = chin over bar, banded pu (no scaling reps). 1 lap = 42ft (7 mats). DU sub = 100 singles or 120ft versa.

Assistance
a) Glute Ham Raises – 4×12 (or lower yourself from the top slowly for 6 reps). Advanced = banded or weighted.
b) L-Sit Tapovers – 12×12 (advanced = lift feet over KB. Scale = Lift feet over a seam where 2 mats meet)