4/13/2013 – WOD

“Birthday WOD Chipper” – 4/13/84

Light the Candles: 800m Run
4 – Rope Climbs 20′
13 Bear Complex 155/115lb
13 – Strict Chest/Bar Pull-ups
13 – Burpees
13 – KB Swings 88lb/53lb
13 – Ring Muscle-Ups
13 – Hang Power Clean 155/115lb
13 – Handstand Push-ups 8″ Deficit
13 – Box Jumps 30″/24″
13 – Pistols
13 – GI Janes
13 – Toes To Bar
13 – Unbroken High Wall Balls to 12/10′ Target 20/14lb
13 – Calorie Row
84 – Double Unders
Blow out Candles: 800m Run

WOD Notes: There are some high level gymnastic movements in this WOD, which many of you will have to scale. We will go over ways you can scale each movement. Myself, Dan, and Jeff will be performing this WOD with the 10am class. Let’s have fun with this one Ragers!

4/12/2013 – WOD

15 Min to work on GOATS

6 Rounds For Total Reps
—30 Sec of Work / 10 seconds rest transition to next station
Tire Flips
HR Push-ups
Rope Climb 20′
Farmers Carry 70/53lb KB (Mat to Mat = 1 Lap)
Air Dyne  (Calories)

—Rest 1 minute after Air Dyne each round

WOD Notes:  Score is total reps for all 6 rounds. Make sure you cut off the Farmers Carry a few seconds early, so that you allow time to rotate to Air Dyne for all 30 seconds! You may partner up on the tire flips, if it’s too heavy. Scaling for rope climbs are up/downs. We will stagger heats 1 minute apart so that everyone can go through the circuit in the same order.

4/11/2013 – WOD

12 Min to Find 1RM Snatch (Squat is preferred)

5 Rounds For Time (Each round is all out)
6 Thrusters 175/125lb (70% 1RM)
30 Double Unders
250m Row
—Rest 2 min between rounds
***Score is total time minus 8 minutes of rest

WOD Notes: This is an interval style WOD, so make sure to give 100% every round!! Thrusters should be unbroken each round, but must be heavy. Scaling for double unders is 75 singles.


4/10/2013 – WOD

Weighted/Banded Chest/Bar Pull-ups 4xMax Effort (choose weight/band that will limit you to 8-10 reps)

5 Rounds For Time
10 Behind The Neck BB Lunges 185/125lb
12 Chest to Bar Pull-ups
Run 400m

WOD Notes: We are running again today, since weather is supposed to be nice again. The weight for the lunges should be 45-50% of your 1RM Back Squat. Scaling for the pull-ups is chin over bar.


4/9/2013 – WOD

Press Complex 5x (3 Shoulder Press, 2 Push Press, 1 Push Jerk)
—The weight used for this complex should be your 3RM Shoulder Press. The Push Press & Push Jerk are in the complex to work on technique.

3 Rounds For Time
10 Clean n Jerk 205/135lb (65% of 1RM)
Run 800m

WOD Notes: It’s going to be another nice day outside, so be prepared to run in this WOD. The Clean n Jerk weight in this WOD is designed to be fairly heavy, so work on technique during the lifts. The runs should be paced except for the last 800m, which should be ALL OUT!


4/8/2013 – WOD

Front Squat 5×3 (85-90% of 1RM)

10 Rounds For Time
3 Hang Squat Clean 175/125lb (60% 1RM)
6 Bar Facing Burpees
9 KB Swings 70/53lb

WOD Notes: The time domain for this WOD is designed to be anywhere from 12-20 minutes. Go lighter on the KB, so that you will be able to keep on moving. The HSC should start to feel heavy towards the end. All 3 movements should be performed unbroken if possible.


2013 CrossFit Games Open Recap

—Well Ragers, the 2013 Reebok CrossFit Games Open has finally ended today. First of all, I just wanted to thank all the volunteers who helped judge (Ross, E Hill, Shayne, Jeff, Dan, Stacey C, Kyle, Rich, Shayne #2, Eric Noonan), print out scorecards (Joan), Matt Basilio (photography), and everyone else for showing their support during the Open. I hope all of you can take away something positive through this experience that will fuel your desire to become fitter each day. This will help you be better prepared for the 2014 Open as well as everyday life. These workouts tested you both physically as well as mentally (maybe not as much as the Rage WOD’s, haha). I was so proud of how everyone stepped out of their comfort zone and gave it all they had. I would like all of you to think about what you learned from this Open and what you all accomplished. Examples include: Snatch PR, Clean n Jerk PR,  a first Chest/Bar Pull-up, Toe/Bar, Double Under, or Muscle-Up. Or it could be as simple as I pushed myself to the best of my ability.

—Moving forward, Rage will be hosting an In-House competition in the near future where we will crown a King & Queen of Rage. The workouts will be similar to the Open, where it will be inclusive for everyone to compete and it will be a lot of fun! I hope this will motivate  you even more to push yourself during every WOD. I look forward to everyone accomplishing whatever goals they listed on the whiteboard at Rage for 2013!

—The 2013 Mid Atlantic Regional (June 7-9) is a great opportunity to see some of the best CrossFitters on the East Coast throwdown for a chance to make the CrossFit Games in July (Top 3 only qualify). If you are free that weekend, I would recommend you making the trip down to Landover, MD to spectate. Tickets will go on sale soon. Let me know if you have questions.

4/6/2013 – WOD

“Open WOD 13.5″

4 Min AMRAP of:

  • 15 thrusters (100/65/45#)
  • 15 chest-to-bar pull-ups OR Jumping Chest-to-bar (masters)

* If you complete 3 rounds (90 reps) in 4 minutes, continue for another 4 minutes. Click for WOD Demo and Standards ( Open WOD 13.5). Good luck to all competitors and let’s RAGE all over 13.5’s face!

8:00am – CFRage opens for warm-up
8:40am – Standards meeting/announcements
9:00am – Heat 1 starts
9:10am – Heat 2 starts
9:20am – Heat 3 starts
9:30am – Heat 4 starts
9:40am – Heat 5 starts
9:50am – Heat 6 starts
10:00am – Group Run

Rachel beasting out Muscle-ups!

4/5/2013 – WOD

15 Min to work on GOATS

2 Rounds For Time
10 Tire Flips
30 Overhead Walking Lunges w/ 45/25lb Plate
50 Sit-ups
Row 750m

WOD Notes: You may do the tire flips with a partner if the tire is too heavy to do alone. Ab mats should be used for the sit-ups.

Open WOD 13.5 has been announced. Below is the agenda for Saturday. Since this workout will be very short, we will be doing a run together at 10am if you can stick around afterwards. Good luck to all competitors! Please email me to sign-up for a heat.

8:00am – CFRage opens for warm-up
8:40am – Standards meeting/announcements
9:00am – Heat 1 starts
9:10am – Heat 2 starts
9:20am – Heat 3 starts
9:30am – Heat 4 starts
9:40am – Heat 5 starts
9:50am – Heat 6 starts
10:00am – Group Run

4/4/2013 – WOD

10 Min to Work on Kipping Chest/Bar Pull-ups or Jumping Chest/Bar for Masters Athletes. You may also work on any other movements you want to improve.

5 Rounds For Time
10 Burpee Box Overs (you may jump or step up to get over to the other side)
10 Wall Balls 20/14lb
10 Toes To Bar
—Rest 5 min
Run 800m For Time

WOD Notes: This WOD is designed to take anywhere from 5-12 minutes depending on your ability. Approach this with the mindset of sprinting and not holding back from the start. Open WOD 13.5 is announced. What are your thoughts?


Jackie climbing the rope! Vacation to Africa must’ve paid off in the Safari!