Author Archives: jordy

9/18/2012 – WOD

Strength: Bench Press 5×3 (Find 3RM)

4 Rounds for time:
Row 400m
25 Burpees

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:

                             

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.

9/13/2012 – WOD

“Nancy” – 5 Rounds for Time

400m Run

15 Overhead Squats 95/65lb

9/12/2012 – WOD

15 min to find 1RM Power Clean

12-9-6-3 of:
Power Clean 185/125lb (70% of 1RM)
Burpee Box Jumps 30/24″
—Rest 3 min
100 Sit-ups for time

9/11/2012 – WOD

“The Seven”

7 Rounds for Time:

7 Handstand Push-ups
7 Thrusters 135lb
7 Knees to Elbow
7 Deadlifts 245lb
7 Burpees
7 KB Swings 70lb
7 Pull-ups

“The Seven”: WOD Demo on CrossFit.com

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

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