Author Archives: jordy

9/14/2012 – WOD

Make-Up Day
—Come in and do a WOD from this week. You may also work on any skills/movements that you would like to improve.

Community Notes: Rage will be hosting a Nutrition Seminar on September 22 at 11am following the morning classes. It will be Q & A format so come prepared with questions! Topics of discussion will include, but not limited to:

  • Paleo Diet
  • Supplements (pre/post workout)
  • Fish Oil
  • Recovery

—The Seminar is free to all Rage members and $20 to non-members. Email me at info@cfrage.com if interested.

9/10/2012 – WOD

Strength: Back Squat 5×5 (Find 5RM)

Run 400m
—Rest 2 min
Row 500m
—Rest 2 min
Run 400m
—Rest 1min 30sec
Row 500m
—Rest 1min 30sec
Run 400m
—Rest 1 min
Row 500m

WOD Notes: Each effort must be all out!!! Record times for every run and row

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9/8/2012 – WOD

10 Rounds for time
10 Hang Power Cleans 95/65lb (40% of 1RM)
10 Back Squats 95/65lb
—Rest 3 min
3 Min AMRAP Ladder:
1 Box Jump 40″/30″
2 Ring Dips
2 Box Jumps 40″/30″
4 Ring Dips
3 Box Jumps 40″/30″
6 Ring Dips…

***Assistance: 4×60′ Prowler Pushes for max weight

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