Category Archives: WOD

2/5/2020 – WOD

Strength
Every 90 Sec x 6 Sets: 2 Cleans + 1 Jerk @ 80%+
—Once you get to set 4 it’s every 2 minutes. Work up to a heavy set by the end. Squat is preferred.

Conditioning (20 min cap)
For Time (w/ a partner)
100/80 Cal Ski
6 Rope Climb 20ft
60 Clean n Jerks (@ 60/70/80% – increase weight every 20 reps)
6 Rope Climb 20ft
100/80 Cal Ski

WOD Notes: Ski should be sprints where you do 30 sec on / 30 sec off! RC sub = 2x pulleys or climb to 12-15ft. CnJ RX weights would be 165/105#, 195/125#, 225/145#. 

Assistance
a) Weighted Sit-ups – Tabata for 120 reps
b) Banded Leg Curls – 4×15 each leg or GHR (4×12)

2/4/2020 – WOD

Strength
Every 3 min x 5 sets
a) Good Mornings (BB) – 7 reps (little heavier than last wk. (35%+ of DL)
b) DB Bench Press – 10 reps (heavy)
c) Barbell Bicep Curls – 10 reps (heavy)

Conditioning
8 Min AMRAP
6 Burpee Box Jumps 24/20″
10 KB Swings 70/53#
—rest 2 minutes
8 Min AMRAP Versa Climber For Max Distance in Teams 2 or 3.

WOD Notes: Goal is 6+ rounds. Choose a box height & KB weight that will keep you moving non-stop for 8 minutes. These are not box jump overs. You should consider 30 sec on / 30 sec off interval for the Versa Climber sprints at the end.

Assistance
20 Sec Hollow Hold + 20 Sec Hollow Rock – 8 sets

Announcement – “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

2/3/2020 – WOD

Strength
Every 3 minutes x 5 sets
a) Front Rack Lunges: 8 reps (heavy)
b) Strict Pull-ups (supinated grip): 6-10 reps (slow eccentric)
c) DB Skull Crushers: 10 reps (heavy)

Conditioning
15 Min AMRAP
3 Wall Climbs  (RX+ = 50ft HS Walk)
8 DB Hang Squat Cleans 60/40#’s
250m Row

WOD Notes: Goal is 5+ rd. WC sub = 20 shoulder taps. HSC should be unbroken each rd & feel fairly light. 

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

2/1/2020 – WOD

Conditioning (35 min cap)
Partner WOD – Complete in any order for time
10 Rope Climbs 20ft
50 Dball Over Shoulder 125/80#
100 Thrusters 135/95#
200 Hollow Rocks
1000ft Versa Climber

WOD Notes: This WOD is “you go, I go” format, except for the hollow rocks you may work at the same time. You may break up the work anyway you’d like, however once you start a movement you must do all the reps before moving on to the next movement. RC sub = climb 12-15ft or 2x pulleys. Hollow Rocks – up + down = 1 rep. Dball should feel light to where you can pick it up quickly. Thrusters should be 5 reps at a time. Versa Climber should be sprints where you go 50-100ft at a time.

1/31/2020 – WOD

Make-up/Skill Day!

1/30/2020 – WOD

Strength
Snatch – 3 Reps EMOM for 10 Minutes (30 reps total) @ 75%
—Use same weight for all 30 reps. Squat is preferred if you have mobility

Conditioning
12 Min AMRAP
8 Deadlifts 295/195#
2 (3 Strict Pull-ups + 3 Bar MU)
60 Double Unders

WOD Notes: Goal is 4+ rds. DL = 60%. PU bar sub = 2x (3 Strict Pu + 5 Ring Rows). DU sub = 30 DU or 120 singles.

Assistance
a) L-Sit/Tuck (pegboard) – Accumulate 3 minutes
b) DB Reverse Flies – 4×15

1/29/2020 – WOD

Strength
Every 3 min x 5 sets
a) Bench Press – 8 Reps @ 70-75%
b) Goodmornings – 8 Reps @ 30-35% of DL
—Use a barbell for both movements. You can clean the bar off the floor for the GM.

Conditioning (17 min cap)
For Time
50/43 Cal Row
30 T2B
40 Burpee Box Step-ups 45/30#’s to 20″
30 T2B
50/43 Cal Row

WOD Notes: Row & BBSU should take around 5 min each. T2B should take 3-4 min. Choose 2 DB to where you can keep moving! You must stand tall on the box each rep & alternate which leg you step up on box with. 

Assistance
a) Weighted Sit-ups – 5×25
b) Lateral/Front/Reverse Flies – 3×12 each

1/28/2020 – WOD

Strength
a) Jerk (from rack) – Work up to a heavy single
b) BB Bent-over Rows – 4×12 (heavy)

Conditioning (12 min cap)
For Time
15 DB Cleans 60/40#’s
12 Jerks (barbell) 165/105#
20/16 Cal Ski
18 DB Cleans 60/40#’s
15 Jerks (barbell) 165/105#
25/21 Cal Ski
21 DB Cleans 60/40#’s
18 Jerks (barbell) 165/105#
30/26 Cal Ski

WOD Notes: Jerks should be 55% of 1RM & should be able to do first round unbroken then break up the 2nd/3rd rd. DB cleans should be fairly heavy to where you have to break up each rd 1-2x. 

Assistance
a) 20 Hollow Rocks + 20 Hollow Hold – 8 sets
b) Barbell Skull Crushers – 4×12

1/27/2020 – WOD

Strength
a) Back Squat – Work up to a heavy single
b) One Arm High Pulls – 4×12 (each arm)
—Superset a/b

Conditioning
18 Min AMRAP – Tribute to Kobe Bryant
5 Squat Cleans (70%)
8 (1 HR Push-up + 1 Bar Facing Burpee)
24/18 Cal Assault Bike

WOD Notes: The rep scheme stands for: 18 All Star Games / 5 Championships / Jersey #8 & #24. RX weights would be 225/155#. Cleans should feel relatively heavy to where they take 30-40 sec each rd. Heats will run 90 sec later.

Assistance
a) Weighted Plank – 5 sets: 1 min on / 1 min off
b) Barbell Bicep Curls – 4×10 (5 sec eccentric)

1/25/2020 – WOD

Conditioning
30 Min Running Clock (w/ a partner)
200 Wall Balls 30/20# to 10/9ft
30 Strict Pull-ups (RX+ = 20 MU)
20 (2 Power Snatches + 4 OH Lunges) 135/95#
30 Strict Pull-ups (RX+ = 20 MU)
400 Double Unders
30 Strict Pull-ups (RX+ = 20 MU)
***Max Cal Row in remaining time

WOD Notes: Score = total cals. Break up the work as needed. Snatches & Lunges should feel fairly light to where you can keep moving. DU sub = 800 singles.