Blog

3/11/2014 – WOD

Strength
Banded Bench Press – 2 EMOM for 8 Min
—Use 70% of 1RM with purple bands. Focus on moving bar with speed

Conditioning
6 Rounds (each round is 95% effort)
10 DB Snatches 80/45lb
12 HR Push-ups
Run 250m
—Rest 90 sec between rounds

Assistance
Heavy Prowler Pushes 4×60′ (heavy as possible)

WOD Notes: This is an interval style WOD where each round should be at a high intensity (not 100% effort, but close to it—each round should be consistent).

Week 2 of the CrossFit Games Open is in the books! Nice job everyone!

Ryan – Repping out DB Snatches!

3/10/2014 – WOD

Strength
Bulgarian Split Squats – 5×8 (each leg as heavy as possible)
—Elevate back leg on a low box/bench. Hold DB in each hand. Rest 30 seconds between each leg & 2 minutes between sets.

Conditioning
For Time
21 GI Janes
21 Slam Balls 50/35lb
50 Double Unders
15 GI Janes
15 Slam Balls 50/35lb
50 Double Unders
9 GI Janes
9 Slam Balls 50/35lb
50 Double Unders
—Rest 5 minutes
Extra Conditioning
Tabata Row For Total Calories

WOD Notes: Rx’d for GI Janes is using a pullup bar that’s at least 4 inches above reach. Scaling for DU are 125 singles each round.

Open Annoucement: There are many of you who are repeating 14.2 tonight. I would prefer if you do it before the 4pm class or right at 7pm as I’m warming up the 7pm class. I think it will be beneficial if we can group most of you together to create a high energy atmosphere. Rage is doing well as a team so far, so let’s keep this up & RAGE all over 14.2’s face!!

3/8/2014 – WOD

Conditioning
“Open WOD 14.2”
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats 95/65/45lb
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats 95/65/45lb
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats 95/65/45lb
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

SCHEDULE/Heats
8:45am – Standards Meeting
9am – HEAT 1
Teresa Rachel
Jenny K.
Nikki
Jen B.
9:20am – HEAT 2
Andy B.
Diana
9:40am – HEAT 3
Tina M Bryan
Fiorella
Blaire
10am – HEAT 4
Jenn S. Matt
Colby Kristi
Jason Steve
Tarah
10:20am – HEAT 5
Vinny
Candy
Chris
Julie

3/7/2014 – WOD

Strength
Front Squat – 2 EMOM for 10 Minutes
—min 1-3 @ 80%, min 4-7 @ 85%, min 8-10 @ 90%

Conditioning
Make-Up Day! You may also work on any skills (C2B pull-ups), extra mobility, etc.

***Open Wod 14.2 has been announced! We will have heats running about every 15 minutes this Saturday starting at 9am.

3/6/2014 – WOD

Strength/Skill
Snatch – 2 EMOM for 10 Minutes (1 High Hang + 1 Full Snatch)
—You may drop bar in between reps

Conditioning
5 Rounds For Time
5 HSPU  (8/5″ Deficit)
10 Box Jumps 24/20″
15 Russian KB Swings 70/53lb
1 Rope Climb 20′

WOD Notes: Scaling for HSPU today will be 10 Push-ups (HR) each round. Scaling for rope climbs are 3 up/downs. If you missed yesterday, you can sub 8 C2B pull-ups instead of the 1 rope climb.

***Coach Dan will be performing Open WOD 14.2 tonight at 8pm right after it’s announced, so stop in to cheer him on!

3/5/2014 – WOD

Strength
EMOM For 10 Min
ODD = 2 Deadlifts @ 80%
EVEN = 5 Strict Weighted Pull-ups
—Back off weight if form starts to break down. No kipping for pull-ups

Conditioning
12 Min AMRAP
2 Squat Clean 225/155lb
4 Ring Muscle-Ups
8 Bar Facing Burpees

WOD Notes: Squat clean weight should be around 70-75% 1RM (should be challenging especially during the later part of the WOD). Sub 6 C2B Pull-ups & 6 Ring/Bar Dips each round or you may do banded MU if you are close to getting a MU.

3/4/2014 – WOD

Strength
EMOM For 10 minutes
3 Push Press @ 75% + 3 High Box Jumps (40/30″)
—Bar starts from ground. Step down after each Box Jump if possible

Conditioning
For Time
30 T2B
50 Shoulder to Overhead 115/75lb
1000m Row
—Rest 5 minutes
Tabata: Slam Balls
—Count total reps over the course of 4 minutes

WOD Notes: T2B should be unbroken if possible, however you may have to break up S2O into 2-3 sets max, so choose a weight that will allow for that. The row at the end should be an all out effort, since time domain on this WOD is between 6-10 minutes.

*Amazing job everyone on 14.1. CF Rage saw a lot of great performances these last few days! Let’s make sure to WOD everyday with same intensity as 14.1. Monday-Thursday are the higher volume days where you must show up and give 100% effort (not 110%, haha!).

3/3/2014 – WOD

Strength
Back Squat – 2 EMOM For 10 Min
—min 1-3 @ 80%, min 4-7 @ 85%, min 8-10 @ 90%

Conditioning
5 Rounds For Time
15 Wall Balls 20/14lb
12 Burpees
9 Overhead Squat 115/75lb

Midline
4×50 AB Mat Sit-ups (weighted)

WOD Notes: Rx’d for WB is 10′ for both men & women. You may scale to gray or red line if necessary. OHS weight should be light enough to where you can do 9 reps unbroken easily every round. You may sub front squats (40%) for OHS if necessary.

***Remember to submit scores by 8pm monday, so they can be validated!

3/1/2014 – WOD

Conditioning
“Open WOD 14.1”
10 Min AMRAP
30 Double Unders
15 Power Snatches 75/55lb

WOD Notes: If you didn’t register, you may scale the weight or do 75 singles each round if necessary.

*Top Men’s Score so far is Dan J with 309 reps
*Top Women’s Score so far is Nina B with 306 reps
—8:40am Nutrition Challenge Awards
—8:45am Standards Meeting
“Heat Lists”
9am
Teresa D Nikki L
Jenny K Mary H
Tighe C Joe
Henry M Jen B
9:20am
Amy J Andy B
Bryan B Carolyn B
Fiorella W Trish A
9:40am
Stacey T Kristi A
Steve A Blaire S
Bonnie Clayton H
Tina M
10am
Joan G Jenn S
Jason M Brent S
Bill L Nicole P
Matt B
10:20am
Julie S Candy S
Diana L
10:40am
——-
11am
Bob R Kylie F
Ed H Evan B
Eric A

2/28/2014 – WOD

Strength
Front Squats (Pause) – 2 EMOM For 8 min @ 75% of 1RM

Conditioning
—Make-up Day! If you missed a WOD this week, come in and make one up from this week or work on skills that you want to improve (double unders).

***Today should be an active/recovery day for those of you who are doing Open WOD 14.1 on Saturday (people who signed up for The Open). You may come in (fri) anytime from 2-8pm to warm-up/loosen up. A few athletes (Dan, Eric, Patrick, Nina) will be doing 14.1 tomorrow after 6pm, so stop by and cheer them on! Rage will open at 8am on Saturday. Standards meeting will be at 8:45am & first heat will kick off at 9am. Heats will run every 20 minutes & we will be running 8 athletes per heat. 3.2.1…Rage!