Blog

7/9/2012

Push Press 5×3 (work up to 3RM)
Then
5 Rounds for time: (each round is ALL OUT!)
6 Handstand Pushups
12 SDLHP 95/65lb
12 Push Press 95/65lb
200m Sprint Run

***Rest 1 min between rounds

WOD Notes: This is the first time I’ve programmed HSPU, I will give you a few options to scale them, since this is a high level gymnastics movement. Score = Total time minus 4 min of rest.

20120709-200604.jpg


View your oly lifts within seconds with TiVo!

20120709-200719.jpg
Amy – Doing work on the HSPU

7/7/2012

Partner WOD 3.0
Row 2k (Partner does DL hold 135/95lb)
100 Box jumps 24/20″ (Partner holds BB overhead 95lb/55lb)
100 Ring rows (Partner must do 10 shuttle touches before you switch)
100 Thrusters 75/35lb (Partner holds 6in)
800m run together

20120707-111159.jpg

7/6/2012

Make-up Day: If you missed a workout this week you may make it up today. You may also work on any GOATS as well. If you didn’t miss a day, you can do the following:
Row 4x500m ALL OUT!
—Rest 3 min between efforts
***The goal is to stay within 7 sec of each 500m Sprint

20120706-205215.jpg
*****8am & 9am classes tomorrow

7/5/2012

5 Rounds for time:
15 Burpee/Toe to Bars 8’/7′
20 Wall Balls 20/14lb

WOD Notes: 1 Burpee and 1 Toe to Bar = 1 rep

Auxilary: 3x Max Ring Dips

20120705-204756.jpg

20120705-204855.jpg
5pm class

20120705-205059.jpg
6pm class

20120705-205206.jpg
7pm class

7/4/2012

Happy 4th of July!!

“Helen” (Benchmark WOD)
3 Rounds for time:
400m Run
21 KB Swings 53/35lb
12 Pull-Ups


Auxiliary: 4x50m Heavy Prowler Pushes ALL OUT (270/180lb)

20120704-165926.jpg

20120704-165941.jpg
Thanks everyone for coming out today to Rage!

7/3/2012

15 Min to Establish 1RM Clean n Jerk
Conditioning: “Grace” – 30 Clean n Jerks for time 135/95lb

***WOD Notes: This is a (high power output) benchmark WOD that will be posted on the record board once it’s up. The best CrossFitters in the world can complete this Rx’d in a minute, so pick a weight where you can finish in under 8-10 minutes.
Midline: 4×25 AB Mat Sit-ups

****ANNOUNCEMENT – There will be an 8am & 9am class tomorrow for 4th of July.

20120703-194511.jpg

20120703-194606.jpg
Rachel – Nice job with “Grace”!

7/2/2012

Strength: Back Squat 5×3 (work up to 3RM)
WOD: 12 Min AMRAP:
6 Hang Power Snatch 135/85lb
8 HR Push-Ups (strict, no worming)
10 Behind the Neck BB Lunges 135/85lb

Results:

20120702-201545.jpg

20120702-201700.jpg
6pm class. Nice job on the Snatches everyone!!

7/1/2012

REST DAY!

Class Schedule Changes for this week/Announcements

  • 4th of July – 9am class only
  • July 7th – 9am class only since I have to attend a funeral early afternoon (sorry for inconvenience)
  • CrossFit Rage T-Shirts are still available for $20. Please let me know if you want one!