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9/14/2013 – WOD

Conditioning
Complete the Following work in any order for time
5 Rope Climbs 20’/15′
5 Prowler Pushes 500/350lb
25 Pistols
25 Chest To Bar Pull-ups
50 Wall Balls 20/14lb
50 Burpees
100 Double Unders
1 Mile Run

WOD Notes: Scaling for rope climbs are 15′ or 4 up/downs for each rope climb. Scaling for pistols will be done in class. Scaling for double unders are 250 singles. There will be a 30 minute time cap.

Reminder: Snatch clinic @ CF Rage is at 11:15am today. It’s free for all Rage members!

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Great turnout today for the snatch clinic!

9/13/2013 – WOD

Strength
a) Close Grip Bench Press – 5×5 (Heavy)
b) Bent Over BB Rows – 5×8 (Heavy)
—Alternate between 2 movements.

Conditioning
10 Min AMRAP
6 Front Rack Lunges 135/95lb
9 Box Jumps 24/20″
12 HR Push-ups
—Rest 5 minutes
2x (1 Min AMRAP Tire Flips)

WOD Notes: Weight for lunges should be less than 50% of your front squat. Scaling for HR Push-ups are doing an elevated push-up with hands on a box. Focus on keeping a tight plank position throughout each rep.

Reminder: Snatch clinic @ CF Rage is Saturday September 14th at 11:15am. It’s free for all Rage members! Email if you’re interested.

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9/12/2013 – WOD

Strength
Back Squat 4×3 (85%), 2×5 (60% – move weight fast)

Conditioning
“Mini Tests”
a) Standing Max Broad Jump (3 attempts)
b) 500m Row for Time
—Rest 5 minutes
c) 400m Run for Time
—Rest 5 minutes
d) Max unbroken set of Wall Balls 20/14lb

WOD Notes: These 4 “mini tests” will measure your power, speed, explosiveness, and mental toughness/muscular endurance (wall balls). The distance on the broad jump will be measured (inches) from your toes when you jump to the back of your heel when you land. You may not put your hands down on the ground when you land. Wall Ball Test – If you mess up before 20 wall balls, you may start over. You must however keep moving the entire time & may not rest at any point during the test (wall ball must send you down into squat each rep).

Reminder: Snatch clinic @ CF Rage is Saturday September 14th at 11:15am. It’s free for all Rage members! Email if you’re interested.

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Shout out to Brent (1:25.6) & Rachel (1:38.7) for their 500m Row!

9/11/2013 – WOD

Strength
Deadlift – Work up to 4×1 @ 90%

Conditioning  (35 Min Time Cap)
9 Rounds For Time
2 Power Cleans 235/155lb
11 GI Janes
2001 Meter Row (Can be completed anytime within WOD)

WOD Notes: Power clean weight must be heavy (80-83%), while being able to maintain technique. You may row the 2001 meters whenever you’d like & you also don’t have to row it all at once. Scaling for GI Janes = burpee + touch pull-up bar.

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Always remember!

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Amazing effort by everyone tonight!

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Stacey T. doing all GI Janes Rx’d!

9/10/2013 – WOD

Strength
Push Press 5×3 (start @ 75% & work up to heavy 3RM)

Conditioning
5 Rounds For Time
9 Handstand Push-ups  (4/2″ Deficit)
12 Toes To Bar
15 KB Swings 70/53lb
Run 400m

Midline
3x ME L-Sit, GHD Hold, or Ring Plank
—Rest 90 seconds between

WOD Notes: Scaling for HSPU are Push Presses @ 60% 1RM. Scaling for Toes To Bar are hanging knee raises or 24 sit-ups.

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9/6/2013 – WOD

Strength/Skill
EMOM for 10 Minutes
ODD: 2 Power Snatches @ 75%
EVEN: 8 Bentover Barbell Rows (heavy)

Conditioning
6 Rounds For Total Time
4 Power Snatch 155/105lb
8 Box Jumps 30/24″
12 Pull-ups
120′ Shuttle Run (6 Laps)
—Rest 90 sec between rounds

WOD Notes: This is an anaerobic interval style workout where each round is designed to be all out! Weight for power snatch should be 75-80% of 1RM (should be challenging for 4 touch n go reps). Transition quickly between movements to keep up the intensity!

Reminder: No classes Saturday Sept 7th, since many of our Rage members are competing in the CrossFit 215 Partner Competition. Please do your best to make as many classes during the week & I apologize for the inconvenience! Show your support by cheering us Ragers on at this competition if you don’t have any plans.

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9/5/2013 – WOD

Strength
Back Squat – 3×5 (70-75%) – Deload
—Tempo should be slow & controlled (5 sec count into bottom)

Conditioning
Buy In: 250m Sleg Drag 45/35lb
10 Wall Balls 30/20lb
1 Rope Climb 20′
20 Wall Balls 30/20lb
2 Rope Climbs 20′
30 Wall Balls 30/20lb
3 Rope Climbs 20′
20 Wall Balls 30/20lb
2 Rope Climbs 20′
10 Wall Balls 30/20lb
1 Rope Climb 20′
Buy Out: 250m Sled Drag 45/35lb

WOD Notes: Rx’d heights for the wall balls are 10′ (black) for men & 9′ (red) for women. Scaling for rope climbs are 1 lap sled pull w/ arms only or 10 Ring Rows for each rope climb.

Reminder: No classes Saturday Sept 7th, since many of our Rage members are competing in the CrossFit 215 Partner Competition. Please do your best to make as many classes during the week & I apologize for the inconvenience! Show your support by cheering us Ragers on at this competition if you don’t have any plans.

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9/4/2013 – WOD

Strength
Squat Clean – 12 Min to work up to Heavy 1RM

Conditioning
5 Rounds For Time
5 Deadlifts @ 70%
10 Bar Facing Burpees
Then: Row 2k

Assistance
3×12 Glute Ham Raises / Weighted Back Extensions

WOD Notes: Scoring for this WOD is the time it takes for you to complete both the 5 rounds & the 2k row. However, I want you to record your time for the 2k row as well. Try to stay within 30 seconds of your 2k PR.

Reminder: No classes Saturday Sept 7th, since many of our Rage members are competing in the CrossFit 215 Partner Competition. Please do your best to make as many classes during the week & I apologize for the inconvenience! Show your support by cheering us Ragers on at this competition if you don’t have any plans.

Lots of PR's on the squat cleans!

Lots of PR’s on the squat cleans!

Sara locking out her Deadlift!

Sara locking out her Deadlift!