3/24/2017 – WOD
Strength
Front Squat – 4×7 @ 80% (28 reps – same weight as last week)
—You must do one set every 3 minutes for 4 sets.
Conditioning
Make-up/Skill Day!
Category Archives: WOD
3/23/2017 – WOD
Strength
2 (tempo) Snatches every minute for 10 minutes @ 70-80%
—Pull bar slowly off the floor to where it should take 2-3 sec by the time it clears knee.
Conditioning
For Time
2k Row
50 Russian KB Swings 70/53#
150/125 Cal Bike
WOD Notes: TD = 17-23 min. Approach this WOD as “active recovery”, since I want everyone to be prepared/rested for 17.5. It’s ok to push hard a little towards the end of the WOD, but make sure to hold back a bit.
Reminder: Open WOD 17.5 gets announced tonight at 8pm! Stop by Rage for the live announcement! Also, I want to see Rage blow up this Saturday with spectators, so make sure to invite family & friends!!
3/22/2017 – WOD
Strength
1 Clean (full) + 1 Hang Sq Clean + 1 Front Squat – 5 sets
—Start @ 80% of clean & work up to a heavy complex. Should be around 90% by the end.
Conditioning
6 Rounds (interval style)
6 DB Clean n Jerk 70/45# DB (each arm)
12 T2B
15 Burpees
—Rest 1 minute between rounds
WOD Notes: TD = 1:15-1:45/round. Beginners should go lighter on the DB to make sure form is proficient/safe. DB Clean n Jerk should be touch n go (tap one head of DB on ground) for all 6 reps. You don’t have to squat them either. No dropping from OH! T2B should be unbroken as well, so scale the reps if 12 will take too long. Burpees should be all out!! Larger classes will stagger 1 minute behind. Record total time minus 5 minutes.
Mary hitting 185# clean complex!
3/21/2017 – WOD
Strength
a) Shoulder Press – Work up to a heavy single
b) Split Jerk – 5×3 (start @ 75% & work up to a heavy triple)
Conditioning
4 Rounds For Time
2 Rope Climbs (1 legless 15ft + 1 w/ legs 20ft)
60ft Handstand Walk (sub: 4 wall climbs)
Run 400m
—Rest 3 minutes
3 Min AMRAP of Ring Muscle-ups or GI Janes
WOD Notes: TD = 12-18 minutes. Record # of MU or GI Janes next to your WOD time. RC scale (each round) = 2 up/downs + 10 ring rows.
REMINDER: The CrossFit Games Open ends this Saturday with 17.5! Please remember to invite family and friends to come hang out and cheer everyone on!
Jen doing work on wall balls during 17.4!
3/20/2017 – WOD
Strength
Back Squat – 4×7 @ 80% (28 reps – same weight as last week)
—You must do one set every 3 minutes for 4 sets.
Conditioning
10 Min AMRAP – “17.5 preview”
40 Double Unders
12 Thrusters 95/65#
WOD Notes: TD = 5-8 rounds. DU scale = 25 DU, 80 singles, or 45 sec of DU attempts each round. Thrusters should be light to where you can do them unbroken almost every round.
3/18/2017 – WOD
Conditioning
13 Min AMRAP
55 deadlifts, 225/155/185/125#
55 wall-ball shots 20/14# To 10/9ft
55 calorie row
55 handstand push-ups
***Heat list is on the CrossFit Rager FB Page***
3/17/2017 – WOD
Strength
Front Squat – 5×6 @ 80% (30 reps – same weight as last week)
—You must do one set every 3 minutes. Set 5 will start at the 12 min mark.
Conditioning
Make-up/Skill Day!
3/16/2017 – WOD
Strength
Overhead Squat – 15 Min to work up to a heavy single
Conditioning
20 Min AMRAP
120ft (4 laps) Bear Hug Dball Carry 150/100#
10 Strict C2B Pull-ups (sub: 15 Ring Rows)
20 Burpees
30/25 Cal Bike
WOD Notes: TD = 4-5 rounds. Dball Carry is holding the ball in the frontal plane (keep upper back tight). 1 lap = 5 mats. Larger classes will have to stagger about 2 minutes. Record score as total reps. Each lap = 1 rep. Girls can score the 25 cals as 30. Each round is 64 reps.
Reminder: Open WOD 17.4 live announcement is tonight at 8pm. Come hang out at Rage to watch it!
3/15/2017 – WOD
Strength
Clean n Jerk (full) – 10×1 (First 5 – 1 rep every min, Last 5 – 1 rep every 90 sec)
—Start @ 70% & work up to a heavy single
Conditioning
For Time
20 Thrusters 135/95#
20 Power Clean 135/95#
100/85 Cal Row
20 Power Clean 135/95#
20 Thrusters 135/95#
WOD Notes: TD = 10-16 min. Thruster weight should feel moderately heavy to where you can do them unbroken the first round but they shouldn’t be a breeze. Power cleans should be quick singles for all 20 reps. Last set of thrusters should take no more than 3 sets.
