Category Archives: WOD

2/27/2020 – WOD

By WOD

Strength
Every 3:30 x 5 sets
a) Deadlift – 6 reps @ 70-75% (you may touch n go, but no bouncing)
b) Bar Dips: 8-10 reps   (sub: HR Push-ups)
c) DB Alternating Curls: 20 reps (10 each arm)

Conditioning (14 min cap)
For Time
10 Devil Press 45/30#
20/17 Cal Ski
15 Devil Press 45/30#
30/25 Cal Ski
20 Devil Press 45/30#
40/32 Cal Ski

WOD Notes: Devil Press should be about 5# lighter per DB than normal, so you should be able to move through them quicker! 

Assistance
a) L-Sit/Tuck (Pegboard) – Scissor kick your feet with knees bent for 30 sec x 6 sets
b) DB Reverse Flies – 3×20

2/26/2020 – WOD

By WOD

Strength
Every 3:30 x 5 sets
a) Back Squat: 6 reps @ 70%+
b) Strict Pull-ups (supinated): 6-10 reps (sub: 3-4 negatives)
c) Standing Tricep Extensions (1) DB: 10 reps

Conditioning
5k Row For Time w/ a Partner
*Max T2B while your partner rows. (RX+ = 1 max set each rd)

WOD Notes: Switch every 500m, so each person will row 5x500m. These are meant to be near sprints! DO NOT hold back! Record 2 scores = 5k time & T2B reps. T2B sub = toe through rings or knee above hips. The T2b are meant to be an active “filler” where it won’t tax you metabolically & you’ll be able to get core work in while you’re resting.

Assistance
Banded Leg Curls – 4×20 each leg or GHR (5×12)

2/25/2020 – WOD

By WOD

Strength
Clean n Jerk – 1 EMOM for 10 sets @ 70%+
—Work up to a heavy single

Conditioning (14 min cap)
3 RFT
100 Double Unders
5 Wall Climbs  (RX+ = 96ft HS Walk)
1 RD Heavy “DT” 185/125#

WOD Notes: Goal is to avg 4 min rounds. 1 min for DU + 1 1 min for WC + 2 min for DT. DT = 12 DL + 9 Hang power clean + 6 jerks. You should have to break this up a lot except for the jerks!

Assistance
Hollow Rocks – Tabata for 10 rounds

2/24/2020 – WOD

By WOD

Strength
Snatch – 1 EMOM for 12 Min. Build to a heavy single by the end (90%+). If you feel strong go for a PR. Squat is preferred if you have the mobility.

Conditioning (19 min cap)
3 Min AMRAP
15/11 Cal Assault Bike
5 Power Snatches 135/95#  (Rx+ = 155/105#)
Max Wall Balls 20/14#
—rest 1 min
***Repeat until you hit 150 Wall Balls. If you finish in under 19 min, build to a heavy power snatch in remaining time.

WOD Notes: You will have to average 30 wall balls every round if you want to finish under the 19 min cap. You should have about 75-90 sec/rd on the wall balls so try to hang on for big sets!

Assistance 
Weighted Plank – 10 sets: 30 sec on / 30 sec off

2/22/2020 – WOD

By WOD

Conditioning
25 Min Running Clock (w/ partner)
Every 5 min do: (5 sets total)
30 Thrusters 115/75#
30 T2B
Max Cal Ski

WOD Notes: Score = total cals. Every 5 minutes you will stop skiing & begin another set of 30 thrusters + 30 T2B with a partner. Goal is to have about 2-2:30 min to ski each round. You may break up ski anyway you’d like each round.

Sunday Open Gym: 11am-1pm

2/20/2020 – WOD

By WOD

Strength
Power Snatch + Hang Power Snatch + Sq Snatch + Hang Sq Snatch – 5 sets @ 70%+

Conditioning
7 Min AMRAP Ladder
1 Muscle-up
2 Devil Press 40/25#’s DB
2 Muscle-ups
4 Devil Press 40/25#’s DB
3 Muscle-ups
6 Devil Press 40/25#’s DB
*Continue with pattern until 7 min is up then rest 1 Min
1000ft Versa Climber For Time w/ Partner

WOD Notes: Goal is to get into the rd of 7+ MU. MU sub = 2x Ring Rows + HR Push-ups. You may switch anyway you’d like for the VersaClimber. DB should be real light! Goal is 5-7 min. Record 2 scores (reps + Versa time)

Assistance
a) L-Sit/Tuck (Pegboard) – Accumulate 3 min
b) DB Reverse Flies – 3×20

2/19/2020 – WOD

By WOD

Strength
Every 2 min x 5 sets 
Power Clean + Hang Power Clean + Full Clean + Hang Sq Clean + Jerk
—start @ 70% of CnJ & work up to a heavy complex. Goal is to hit 80%+.

Conditioning (16 min cap)
For Time
15 Muscle Clean 95/65#
20 Shoulder Press 95/65#
25/20 Cal Assault Bike
15 Power Clean 135/95#
20 Push Press 135/95#
25/20 Cal Assault Bike
15 Sq Clean 165/105#
20 Push Jerk 165/105#
25/20 Cal Assault Bike

WOD Notes: Choose weights that will allow you to touch n go most of the muscle cleans/presses. PC should feel light to where you’re doing quick singles. PP should be done in 2-3 sets max. Sq clean should be quick singles and jerks done in 3-4 sets. If your sq clean is weaker or the same as your power clean use the same weight for 2nd/3rd rd. 

Assistance
a) Weighted Sit-ups (hold weight behind head) – 15 reps every min for 8 min
b) Banded Leg Curls – 4×20 each leg or GHR (5×10)

2/18/2020 – WOD

By WOD

Strength
Every 3:30 x 5 sets
a) Hex Bar DL – 6 Reps @ 70%+
b) BB Bench Press – 8 reps @ 70%+
c) DB Bicep Curls – 8 reps + 60ft Gun Walk (both arms at same time)

Conditioning (18 min cap)
For Time
50/43 Cal Row
40 Burpees to Target
30 Dball over Shoulder 125/80#
40 Burpees to Target
50/43 Cal Row

WOD Notes: Choose a bar that is slightly above your reach if possible for the burpees. Movement breakdown in total: Row: 4:30-6 min. Burpees: 4:30-6:30 min. Dball: 3-4:30 min. You will still be under the cap if you’re on the high end of these time domains.

Assistance
Ab Rollout (rings) – 6×12 reps

REMINDER – “Cupping Seminar” 
Lets have fun on a relaxed Sunday morning and learn how to apply cupping therapy. You will learn how to safely use suction cups to treat minor workout aches/pains and promote good health.
COST: $15
WHEN: Sunday 2/23/2020 @11:00am
WHERE: CrossFit Rage
Bring your own cups. Recommended are the silicone set or the hand pump type. Fire cupping will be demonstrated with glass cups.
Wear loose fitting clothes since you will be learning on each other. Also bring a beach towel to lay on and hand towel to keep clean