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3/20/2020 – WOD

Conditioning
150 Wall Balls For Time 20/14# to 10ft
***Top of every minute including 0:00, do 8 T2B or 8 Abmat Sit-ups

WOD Notes: Goal is to avg 12-15 WB each minute & finish sub 15 minutes. Scale T2B back to 5 reps or whatever you can get done in 15 sec each rd.

Minimal Equipment Version -Tabata (20 sec on / 10 sec off) – 8 Rounds
Goblet Squats (hold DB vertical in front)
Hollow Rocks
Wall Climbs (Advanced = HS Walk for 20 sec)
Shuttle Run (30ft increments)

WOD Notes: You will do 8x (GS/HR/WC/SR) following the 20 sec on / 10 sec off protocol. You will rotate through each exercise. DO NOT do all 8 rds in a rows of the squats first. WC Sub = shoulder taps in a pike position with feet elevated. Set up cones 30 ft apart & sprint back & forth.

3/19/2020 – WOD

Conditioning
10 RFT
5 Power Clean 185/125#
7 DB Bench Press 80/40#’s
9/7 Cal Assault Bike or 300m Bicycle Ride or 15 Low Box Jumps 12-15″

WOD Notes: PC = Quick singles the whole WOD. Use about 65% of PC. DB bench should be challenging but unbroken every rd. Find something to jump on that’s not too high so that you can cycle through these quick! Goal is 15-20 min. 

2 DB Version – 5 RFT
10 DB Hang Cleans 50/35#
15 DB Bench Press 50/35#
25 Box Jumps 12″ or 400m Bicycle Ride

WOD Notes: HC/BP should be unbroken each round & the box jumps should give your upper body a little break to recover. Choose something to jump on that’s low to where you can cycle quick. It could be a step in your house even though that’s less than 12″. 

1 DB Version – 5 RFT
10 One Arm Hang Cleans (L) 50/35#
10 One Arm Hang Cleans (R) 50/35#
15 One Arm Bench Press (L) 50/35#
15 One Arm Bench Press (R) 50/35#
25 Box Jumps 12″ or 400m Bicycle Ride

WOD Notes: I’d have the DB outside your legs for the hang cleans. If you don’t have a bench, you can do floor presses where you lay on the ground and elbow hits the ground each rep. Choose something to jump on that’s really low!

3/18/2020 – WOD

Conditioning
5 RFT
10 Push Press 155/105#
10 Front Rack Lunges 155/105#
12 C2B Pull-ups  (sub: 8 Strict PU or 12 ring rows)

WOD Notes: This is done with a barbell. PP/FRL should feel difficult for 10 reps especially the later rounds. If you have a BB but don’t have a pull-up bar you can do 12 pendlay rows. Goal is 7-10 minutes.

DB Version – 5 RFT   (Rx = 50/35# DB)
10 One Arm Push Press (R)
10 One Arm Push Press (L) 
10 OH Lunges Right Arm 
10 OH Lunges Left Arm
15 Bent-over Rows Right Arm
15 Bent-over Rows Left Arm

WOD Notes: If you have a really light DB, do strict press instead of push press. This will take 2:00-2:30 min / rd so you looking at 12-15 minutes depending on your DB weight.

***PLEASE CHECK RAGE INSTAGRAM STORIES EVERYDAY TO GET WOD EXPLANATIONS

3/17/2020 – WOD

Conditioning
AGOQ #2 – For Time
100 DB Snatches (alternating) 50/35#
50 Cal Row
100 Bar Facing Burpees

Minimal Equipment Version (no rower)
100 DB Snatches (alternating) 50/35#
800m Run
100 Bar Facing Burpees (or jump over DB)

WOD Notes: Goal is sub 20 minutes. DB should feel really light to where you’re doing at least 20-30 at a time & switch mid air. This workout is all about the burpees since that’s what takes the most time out of the 3 movements. 

3/16/2020 – WOD

Conditioning
2020 Age Group Online Qualifier – WOD #1 – 6 Min AMRAP
8 Thrusters 115/85#
50 Double Unders or 50 Singles

HOME VERSION – 6 Min AMRAP
8 DB Thrusters or 12 One Arm DB Thrusters
50 Double Unders or 50 Singles
***If you choose to do singles, it is a 10 Min AMRAP

3/14/2020 – WOD

HOME WOD
100 One Arm (alternating) Devil Press 50/35# For Time
—Every 5 minutes run 400m

WOD Notes: WOD will start with a 400m run. I’d recommend having a clock right next to you when doing the devil presses. You must switch arms each rep. Goal is to finish this WOD in 5 sets or less. Run should take no more than 2:30 so you should be able to get 20+ devil presses each set. If you have any specific questions about the WOD, please don’t hesitate to reach out! Please send me one workout picture so I can post a collage on Instagram! Also, post times on the CrossFit Rager Private FB Page!!!!!

Announcement: In accordance with the PA Governor Tom Wolf’s executive order to close all county schools, community centers, gyms, and entertainment venues for 2 weeks, we at CrossFit Rage care about your health & welfare. We will be working in accordance with the local government, closing, effective tomorrow (Saturday) for 13 days.Daily at home WOD’s will be posted on the Rage WOD/Blog. I will also have a dumbbell/KB sign-up sheet at Rage today from 2-6pm & tomorrow from 12-4pm. You may come in and borrow one DB for the next 13 days if you’d like because most of the WODS will involve a DB. Please make sure to sanitize it when returning. The gym will also be thoroughly cleaned while it’s closed. I will also be having a skills workshop every Sunday in April. This was already being planned anyway. I’m trying to best I can to add value to your membership over these next 2 weeks, so I appreciate everyone’s understanding during this difficult time! If you have any questions/concerns please don’t hesitate to contact me.

3/12/2020 – WOD

Strength
Power Clean + Front Squat + Jerk – 2 Every 90 sec x 6 sets @ 75-80%

Conditioning
8 RFT
6 Front Rack Lunges 165/105#
5 Bar Muscle-ups  (sub: 5 GI Janes)
35 Double Unders

WOD Notes: Lunges should feel light to where you can do 6 unbroken but get challenging towards the end. You may cut reps on MU to 2-3/rd then do remaining reps in GI Janes. DU sub = 15 DU or 60 singles.

Assistance
a) L-Sit/Tuck (Pegboard) – 8×20 sec on / 40 sec off
b) DB Reverse Flies – 4×15

3/11/2020 – WOD

Strength
Snatch – 5 Reps every 90 sec x 6 Sets @ 75%+
—Goal is no misses. Stay between 75-80% of your max

Conditioning (13 min cap)
6 RFT
8 Push Jerk 155/105#
10 T2B
12/9 Cal Assault Bike

WOD Notes: Goal is to avg 1:30-1:45/rd. PJ = 50% (should be unbroken each rd but should get difficult towards later rds). T2B sub = 6-8 reps, toe through ring, or knee above hips. 

Assistance
a) Banded Leg Curls – 4×15 each leg or GHR (5×12)
b) Weighted Sit-ups – 10×12 (weight behind head) 

3/10/2020 – WOD

Strength
Every 3 Min x 5 Sets
a) Deadlift – 4 Reps @ 77-82% (use a little heavier than last wk)
b) DB Bench Press – 7 Reps (5 sec eccentric)

Conditioning
12 Min Running Clock – 4 Rounds
15 Weighted Burpees 45/30# DB’s
18/15 Cal Ski
*Max Power Cleans 155/105# in remaining time

WOD Notes: Record time + # of cleans. Goal is to avg 2:30/rd, so that it will give you 2+ minutes on the power cleans at the end. PC = 55% of PC max (should feel light to where you can move consistently).

Assistance
30 Sec Hollow Hold + 15 Sec Hollow Rock – 8 sets
—rest 30-45 sec between

3/9/2020 – WOD

Strength
Every 3 Min x 5 Sets
a) Back Squat – 5 reps (1st 2 reps = 5 sec eccentric) @ 75% (heavier than last wk)
b) One Arm High Pulls – 7 reps each arm (3 sec eccentric – strict as possible & no hip movement)

Conditioning (20 min cap)
3 RFT
30 Wall Balls 30/20# to 10/9ft
15 DB Hang Cleans 60/40# DB
75m Sled Drag 90/60# + 250m Run + 75m Sled Drag 90/60#

WOD Notes: Goal is to avg 5-6 min rounds. WB/DB HC should be done in 1-2 sets/rd. Pick a sled weight that you can walk very fast with or jog slow! You will drag the sled to the “Cantel” Sign & leave it there. Then run to the Eggs Sign & back w/o sled. Pick up sled & drag it in each round. This should take around 3-3:30 min each round at the most. 

Assistance
Weighted Plank – 5 sets: 1 min on / 1 min off