9/23/2012 – WOD
REST DAY!
- Thanks to everyone who came out to the Nutrition Seminar! We will be doing a Nutrition Challenge soon, so stay tuned!
Announcement: 5:30am class on September 24th has been canceled.
Author Archives: jordy
9/22/2012 – WOD
100 Double Unders
Then
10-1 Reps of:
Overhead Squat 115/75lb
Toes to Bar
Box Jumps 24/20″
Push-ups
Then
800m Run
9/21/2012 – WOD
5 Rounds
Max Yoke Carry
Max Prowler Push
Sled Pull with arms 60′
—Rest 2 min between movements
WOD Notes: Yoke and Prowler weight should be heavy enough to not exceed more than 100′ each Round. Max Distance is when Yoke drops to the ground and the prowler stops moving. You may also make up another WOD from this week.
9/20/2012 – WOD
“Fran” Benchmark WOD
21-15-9 reps of:
Thrusters 95/65lb
Pull-ups
Auxilary: 2x 1 min Amrap Air Dyne
9/19/2012 – WOD
Strength: Deadlift 7×1 (Find 1RM or do all 7 sets at 90%)
7 Rounds (All out each round)
5 Power Cleans 205/135lb (75% of 1RM)
250m Run
—Rest 2 min between Rounds
***Write down times for each round
9/17/2012 – WOD
Strength: Back Squat 5×3 (Work up to 3RM)
5 Rounds for Time:
6 Strict Press 125/85lb (65% of 1RM)
12 Behind the Neck BB Box Step-ups 125/85lb, 24/20″
18 KB Swings 70/53lb
5:30am – Tom, Tim, Stacey, Jackie
Nutrition Seminar
REST DAY!
- Reminder: CrossFit Rage will be hosting a Nutrition Seminar Saturday September 22 @ 11am following the morning WOD. Proper nutrition is vital to your health, whether you want to improve performance in workouts, lose/gain weight, or be healthy internally. This will mainly be a Q & A format so come prepared with questions. Topics discussed will include, but not limited to:
- Paleo Diet
- Zone 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.
9/15/2012 – WOD
12-6-3
Power Snatch 115/75lb
Strict Pull-ups
500m Row
21-15-9
KB SDLHP 70/53lb
HR Push-ups
500m Row
21-15-9
Wall Balls 20/14lb
Toe to Bar
500m Row
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.