Blog

2/19/2014 – WOD

Strength/Skill
EMOM for 12 Min
3 Power Clean 185/115lb
3 Front Squat 185/115lb
3 Push Jerk 185/115lb
—You must hold on to the bar for all 9 reps. Advanced = Choose a weight that will challenge you for all 12 min (65-70%). Novice = Go light and work on technique

Conditioning
10 Rounds For Time
3 DL 315/205lb
6 C2B Pull-ups
9 Box Jump Overs 24/20”

Assistance
3×12 Glute-Ham Raises

WOD Notes: DL weight should be around 70% or 1RM. You must do C2B Pull-ups if you are able to do them unassisted, since you will see these in The Open, however you may scale to chin over bar. You may jump over the box anyway you’d like & you don’t have to stand up tall on the box.

2/18/2014 – WOD

Strength/Skill
EMOM for 8 Minutes
5 Bench Press @ 70% 1RM
1 Legless Rope Climb 15’ or (with legs 20′)

Conditioning
100 Burpees For Time
*Top of every min do 5 slam balls 50/35lb

Midline
3x ME GHD Sit-up Hold (weighted)
—Rest 2 minutes between

WOD Notes: Scaling for RC are 3 up/downs. You may scale the number of burpees to 75 if WOD will take over 20 minutes. For the EMOM, you will work with a partner who is using about the same weight on the bench press.

Announcement: RX Bars are back in stock as well as Zukay Drinks!

Tarah looking good on the slam balls!

Ryan doing work on the burpees!

Is Ross really doing a WOD?

2/17/2014 – WOD

Strength
Back Squat – 1 Min AMRAP @ 75%, 1 Min AMRAP @ body weight
—Rest 3 minutes between sets

Conditioning
10 Min AMRAP
10 Wall Balls 30/20lb
30 Double Unders
—Rest 5 minutes
10 Min For Max Distance on the Rower/Air Dyne

WOD Notes: Shoot for 10-15 reps for the 75% back Squat & 20+ reps on the BW BS. Scale down to 55% for BW BS if 20+ reps will be tough. Wall Ball height is 10′ for men & 9′ for women, since it’s a heavier WB. Scaling for DU are 75 singles or 15 DU.

2/16/2014 – Tri County Throwdown Finals

Week 4 of the Tri County Throwdown @ South Mountain CrossFit! Make sure to stop by and support our fellow ragers as this should be a fun day of competition! Heat 1 of WOD #1 starts at 11:30am!

3.2.1…RAGE!!!

Amazing job today everyone! Lots of PR’s on your clean n jerks! Results will be posted within next few days!

2/15/2014 – WOD

Conditioning
15 Min AMRAP
3 Thrusters 135/95lb
3 Burpee box jump overs 24/20″
6 Thrusters 135/95lb
6 Burpee box jump overs 24/20″
9 Thrusters 135/95lb
9 Burpee box jump overs 24/20″
—Keep climbing until you do 15 of each then return back to round of 3.
*Top of every minute do 3 strict c2b pull-ups

WOD Notes: Thruster weight is moderately heavy and you may scale height of box. You may scale chin over bar instead of c2b or scale to 1-2 reps each minute.

2/14/2014 – Valentine’s Day WOD

Strength
Front Squat – Work up to a new 1RM
—Let’s get after this with the same intensity as Monday!

Conditioning
7 Rounds For Time
30 Double Unders
8 T2B (unbroken)
10 Slam Balls 50/35lb

WOD Notes: Scaling for DU is 75 singles or 15 DU. You may scale the weight on the slam balls if you have a hard time receiving ball on the rebound.

Reminder: If you’re interested in having Custom Fit Meals at CF Rage click here: Custom Fit Meals Sign-up Sheet

2/13/2014 – WOD

***All classes have been canceled today. Enjoy your rest day and get ready to max out Front Squats tomorrow!

2/12/2014 – WOD

Strength
Clean n Jerk – 15 min to work up to a heavy 1RM

Conditioning
For Time
10 Ring Muscle-Ups
1 Rope Climb 20′
8 DB Snatches 80/45lb
2 Rope Climb 20′
16 DB Snatches 80/45lb
3 Rope Climb 20′
24 DB Snatches 80/45lb
2 Rope Climb 20′
16 DB Snatches 80/45lb
1 Rope Climb 20′
8 DB Snatches 80/45lb
10 Ring Muscle-Ups

Assistance
4×8 Hip Extensions (weighted w/ barbell)

WOD Notes: Scaling for MU are 10 jumping MU (if you are close to a MU) or 20 C2B Pull-ups. Scaling for RC are climbing to 15′ or 3 up/downs per RC. You may scale the weight of the DB Snatch as well if Rx’d weights are too heavy.

Reminder: Tri-County Throwdown Finals are this Sunday @ SMCF starting at 11:30am! Happy belated bday to coach Eric!

2/11/2014 – WOD

Strength
a) Bench Press – Work up to a heavy 1RM for the day
b) Max Unbroken HR Push-ups (1 set)
—You may scale by elevating hands on a bench.

Conditioning
For Time
9 Power Clean 185/115lb
Row 400m
15 Power Clean 185/115lb
Row 800m
21 Power Clean 185/115lb
Row 1200m

Midline
Tabata – L-Sit (rings/parallettes) or weighted plank

WOD Notes: Power Clean weight should be 65%. Depending on the size of the class, some of you will have to do the “conditioning” first & the bench press/Push-ups 2nd.

Jeff L & Jordy doing meathead rows!

2/10/2014 – WOD

Strength
Back Squat – MAX OUT DAY! Find a new 1RM
—We’ve finally come to the end of our squat cycle! Let’s get after this Ragers! Goal is 8-10% increase.

Conditioning
4 Rounds For Time
15 Heavy Wall Balls (35/25lb slam ball)
20 Pump Sit-ups
60′ Burpee Broad Jump (2 Laps)

WOD Notes: Rx’d for WB is 35lb slam ball for men to the black line (10ft). Rx’d for women is a 25lb slam ball to the red line (9ft). If you choose to use your regular WB weight then you must do 25 reps each round. Standards for pump sit-ups & burpee broad jump will be discussed in class. Use the pump sit-ups as your rest time as the other 2 movements will tax you metabolically.

Amazing job tonight everyone on your back squats!