Blog

8/4/2012

NO CLASSES!

  • Below are a few pictures taken during the “31 Heroes WOD” @ CrossFit Phoenixville. Congratulations to everyone who completed the grueling WOD. Rest up tomorrow and be ready to Rage next week!

 

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8/3/2012

WOD
5 min AMRAP:
5 Bench Press (60% of 1Rm)
10 Pistols
—Rest 2 min
4 min AMRAP:
Row for meters
—Rest 2 min
3 min AMRAP:
Run 400m
Double Unders with time remaining
—Rest 2 min
2 min AMRAP:
KB Snatches 70/53lb
—Rest 2 min
1 min AMRAP:
Sled Drag 90/45lb

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8/2/2012

Skill/Strength: 12 min to establish 1RM Rack Jerk (you may do power or split jerk)
WOD – 5 Rounds for Time:
15 SDLHP 95/65lb
15 Push Press 95/65lb
***Run 400m to start WOD & after rounds 3 + 5

  • Reminder: No Classes Saturday August 4th. CFRage will be doing the 31 heroes WOD @ CrossFit Phoenixville. If you still want in, it is not too late to sign up. Click on the 31 heroes WOD link.

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7/31/2012

Strength: Back Squat 5×5 (work up to a heavy 5RM)
WOD:
500m Row
40 Wall Balls 20/14lb
40 KB Swings 70/53lb
500m Row
30 Wall Balls 20/14lb
30 KB Swings 70/53lb
500m Row
20 Wall Balls 20/14lb
20 KB Swings 70/53lb
500m Row
10 Wall Balls 20/14lb

10 KB Swings 70/53lb

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Biggest turnout so far at Rage!

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6pm class on the Wall Balls

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5:30am class rowing 500m in between wall balls and KB Swings

7/30/2012

Skill/Strength: Every minute on the minute for 10 minutes perform 3 power cleans at 80% of 1RM
“Today’s Mainsite WOD”
Three rounds for time of:
135 pound Hang power clean, 15 reps
15 Burpees
—Rest 3 minutes
Run 800m ALL OUT!

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7/28/2012

“31 Heroes Prep”
31 Min Amrap:
8 Thrusters 155/105lb
6 Rope Climbs
11 Box Jumps 30/24″

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps
This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters ‘moment of silence’. This is how we can honor those that gave all in the name of freedom.

7/27/2012

Strength: Clean Pulls 5×3
WOD
Row 500m ALL OUT!
—Rest 3 min
8 DL
1 Bar Facing Burpee
7 DL
2 Bar Facing Burpees
6 DL
3 Bar Facing Burpees
5 DL
4 Bar Facing Burpees
Row 500m
4 DL
5 Bar Facing Burpees
3 DL
6 Bar Facing Burpees
2 DL
7 Bar Facing Burpees
1 DL
8 Bar Facing Burpees
WOD Notes: DL are 60% of 1RM

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7/26/2012

Run 250m
4 Clean n Jerk
10 Pullups
Run 400m
8 Clean n Jerk
15 Pullups
Run 800m
12 Clean n Jerk
20 Pullups
Run 400m
8 Clean n Jerk
15 Pullups
Run 250m
4 Clean n Jerk
10 Pullups

—WOD Notes: Clean n Jerks are 60% of your 1RM

***REMINDER: Saturday morning classes have been changed to 8am & 9am starting July 28th

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7/25/2012

Strength: Pause Front Squats 5×3
Bench Press: 3x ME at 85%
WOD: 10 Min Amrap:
7 Front Squats (50% of 1RM)
10 Toe To Bar
12 HR Push-ups
Then:
100 double unders

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