Blog

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:

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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!

6/30/2012

“Hot Tabata”
Overhead Squat 95/65lb (May take from a rack)
Double Unders
Push Press 95/65lb
Row(total calories)
–Rest 1 min between movements

—WOD Notes: Tabata is an anaerobic protocol that combines 20 sec of work followed by 10 sec of rest for a total of 8 rounds. Each round is 4 min long, which the work performed should be all out!
***Score is total reps for each movement
Results:

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Chris – Flipping 400lb tire!!

6/29/2012

Strength: Work up to a max yoke carry for distance

WOD: 2 Mile Run for Time

Midline: 3x Max L-Sit Hold (Scale: Hang Knee Raise hold / Plank

***Since I’m expecting low attendance today, you may make up a WOD that you missed this week.
Results:

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6/28/2012

Max Height Box Jump —12 Min Time Cap

WOD: 4 Rounds for Time:
10 Lateral Burpee Box Jumps (2 Burpees:1Box Jump = 1 rep)
15 Med Ball Slams 20/14lb
40 Yard KB Farmer’s Carry 70/53lb
Results:

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Today was the highest attendance for a WOD at Rage! Lets keep it up!

6/27/2012

Strength: 12 min to Establish 1RM Deadlift
Then:
1000m Row
10-1 Reps:
Deadlifts (60% of 1RM)
Chest/Bar Pull-ups

Then
1000m Row
Results:

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6pm class working on Pull-ups!

6/26/2012

Strength Shoulder Press 5×3

15 Min AMRAP:
3 Wall Climbs
6 Hang Squat Cleans 155/105lb
9 Toe to Bar
***Run 400m @ 7:30 mark

Community Notes: Good luck to Rage Member Ross Buckwalter at Olympic Trials this week for swimming!!
Results:

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5:30am Morning Crew killing the wall climbs!! Nice job!!

6/25/2012

Banded Box Squats 12×2 (Rest 90 sec between sets)
Notes: These should be done with some speed and explosiveness so we will use lighter loads.
Conditioning WOD:
7 Rounds (Each Round is all out!)
10KB Swings 70/53lb
20 Double Unders (40 singles)
180′ Parking Lot Shuttle Run
—Rest 1 min between rounds
***Score is total time minus 6 minutes of rest


Results:

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6/24/2012

REST DAY!

Check out the 2012 Test Your Metal CrossFit competition at the Lehigh Valley Sportsfest on July 21, 2012. I would like to get a group of people to enter into this competition. I will be either competing as individual or on a team. Anyone can compete since there will be both Rx’d and Scaled Divisions. Let me know if you have any questions. Click on this link for details:  http://www.sportsfest.org/athlete/event.phtml?id=486

Tym_badge_2012       

 

  • Announcement: CFRage will host an Olympic Lifting Seminar (Clean n Jerk & Snatch) on a Saturday in July. Let me know when you WOD this week if you would be interested. Maximum class size will be 12 athletes with 2-3 coaches on site. More details to come.

6/23/2012

“Hope” Mod Version
3 Rounds for total reps: 1 min of each movement
Burpees
Power Snatch 75/45lb
Box Jumps 24/20″
Wall Balls 20/14lb
Ring Rows
Rest 1 min.

—Auxiliary: 2x400m ALL OUT (200m backwards, 200m forward)

Results:

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215lb Hang Snatch (PR)!!