Category Archives: WOD

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

3/4/2017 – 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

3/3/2017 – WOD

Strength 
Front Squat – 1 rep every min for 10 min
—start @ 70% & work up to a heavy single

Conditioning 
Make-up/Skill Day!

Announcement 
Open WOD 17.2 has been announced! This workout comes down to grip strength and how efficient you are at T2B/Bar MU. Whether you are a beginner or elite, think about breaking up T2B and Bar MU into small sets. This will help with your grip endurance throughout the wod. RX = being able to complete one full round of 50ft lunge/16 T2b/8 DB cleans. The tiebreaker will be after each round of DB cleans. Please refer to games.crossfit.com for specific details in each division. First heat goes off at 9am. We will run heats every 15 min. Last heat will go off at 11am. We will add heats if necessary. Please be flexible if you have to go in another heat. Come in tomorrow night to  cheer on your coaches! Good luck everyone!

3/2/2017 – WOD

Strength
1 Snatch every min for 10 sets (your choice between full or power)
—start @ 70% of full snatch & work up to a heavy single

Conditioning
3 Rounds For Time
30 Burpees
12 Dball over Shoulder 150/100#
8 Laps Dball Carry on Shoulder

WOD Notes: TD = 12-18 min (20 min cap). 1 lap = 6 mats (36 ft) for the Dball carry.

Announcement: Open WOD 17.2 gets announced tonight at 8pm! Stop by Rage to watch the live announcement!


Tighe – 196# Snatch PR!

3/1/2017 – WOD

Strength
1 Clean every min for 10 sets (your choice between full or power)
—start @ 70% of Sq clean & work up to a heavy single

Conditioning
15 Min AMRAP
30 Wall Balls 30/20# to 10/9ft
30/25 Cal Row
20 HSPU
20 C2B Pull-ups

WOD Notes: TD = 2-3 rounds. Choose a WB that you can do in 2-3 sets. You may kip the HSPU (RX is to a level surface). Make sure to utilize both walls as the rowers will be out of the way. Classes larger than 10 people will have to stagger 2 minutes a part. HSPU scale = HR Push-ups or 15 burpees.

Announcement
Week 1 Standings (17.1)
The average placing for each team was.
1st place – Black Mambas (33.9)
2nd place – Red Riot (37.2)
3rd place – Orange Firebreathers (43.2)
***Great job everyone! On to 17.2!

2/28/2017 – WOD

Strength
Push Jerk (from rack) – 1 rep every min for 10 total sets
—Start @ 70%. Increase weight every set & work up to a max jerk

Conditioning
10 Rounds For Time
3 Ring Muscle-Ups
6 Push Jerk 155/105#
35 Double Unders

WOD Notes: TD = 9-15 min (20 min cap). MU scale = 1-2 reps each round or 5 GI Janes. PJ = 55% of 1RM. DU scale = 15-20 DU or 60 singles. Each round should take no more than 90 sec especially the first few rounds. Quick transitions to each movement are important in this WOD!

Amie – Red Riot Burpees!


2/27/2017 – WOD

Strength
Back Squat – 1 rep every min for 10 sets
Start at 70% & work up to a heavy single by the end. 

Conditioning
5 Rounds For Time
15 T2B
10 Hang Power Clean 165/105#
10 Front Rack Lunges 165/105#
10 Back Squat 165/105#

WOD Notes: TD = 10-16 min (20 min cap). T2B Scale = 20 knee above hips. You must use the same weight for all 3 movements. Base the barbell weight off 40% of your back squat. I would like you to do the lunges & squats unbroken, but if you have to break up the HPC that is fine.


Diana throwing around the 35# DB no problem!