Blog

6/20/2012

“Sweatbox”
21-15-9
KB Swings 70/53lb
GI Janes
***Top of every min do 3 Toe to Bar

—Rest 3 minutes
Row 1,000m ALL OUT!!!
WOD Notes: Use a heavier KB than you’re used to since it’s not a lot of reps. Scaling options for GI Janes are regular burpees with a jumping pull-up. Toe to bar = Leg Raises on the ground. WARNING: Today is going to be very hot so make sure you are well hydrated before coming in!!!
Results:

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Stacey getting after it on the jumping pull-ups!

6/19/2012

Running “DT”(In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.)
5 Rounds for time of:
12 Deadlifts 155/105lb
9 Hang Power Clean 155/105lb
6 Push Jerk 155/105lb
***Run 400m after Rounds 3 and 5

—WOD Notes: This is our first Hero WOD. You will use the same weight for all 3 movements. Hang power Cleans will be the toughest part of this WOD, so we will hammer down the technique during warm-up.
Midline: 2×25 GHD Sit-ups
2×20 Back Extensions

Results:

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6/18/2012

15 min to establish 1RM Snatch
Then:
10 Min AMRAP:
6 Back Squat (60% of 1 RM)
12 Ring Push-ups
30 Double Unders

–Rest 1 minute
20 Power Snatches (50% of 1RM)

—WOD Notes: We will go over progressions of the snatch today and most of you will be working on technique, since this is an unfamiliar movement. You may Squat Snatch or Power Snatch to find your 1RM.
Results:

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6/17/2012

REST DAY!

Happy Father’s Day to all the fathers out there!!! I’m looking forward to another great week of training with everyone at Rage and let’s keep up the good work!

6/16/2012

“Partner WOD 2.0”
Run 400m w/ Med Ball 20/14lb
50 Partner Med Ball Slams 20/14lb
100 KB Snatches 53lb/35lb (Partner holds Handstand)
Run 800m (no Med Ball)
100 KB SDLHP 70/53lb (Partner hangs from Pull-up Bar)
150 GrassHoppers (Partner holds 6 inches)
200 Air Squats (Partner must do 5 burpees before you switch)
Run 400m w/ Med Ball 20/14lb

WOD Notes: You will be in teams of 2. One partner does the “work” while the other holds a certain position in parentheses. The athlete doing the movements must stop when partner can’t hold their position anymore. There will be scaling options on the static holds if needed. Partition reps as needed. This should be a fun one!!!
Results:

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Bill – 46″ Box Jump

6/15/2012

Make-up Day– If you missed a WOD this week, you can make it up today or come in and work on any skills/movements/GOATS that you want to improve.

****Please let me know which morning class (9am or 10am) you plan on attending tomorrow morning, just so I can get a head count, thanks!!


Kyle – 45.5″ Box Jump (Awesome Job!)

6/14/2012

15 Min to establish 1RM Split Jerk
Then:
3 Rounds for time:
30 Wall Balls
20 Toe to bar
10 Burpee Broad Jumps (Mat to Mat)

-WOD notes — We will take the first 15 minutes to go over the Split Jerk technique since this is a new movement. You may just work on technique if you don’t feel comfortable going heavy.
Results:

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6/12/2012

“Gut Check” (30 min time cap)
10 Behind the neck thrusters 155/115lb
20 Box Jumps 36/28″
30 KB Swings 70/53lb
40 Calorie Row
50 Burpees
40 Calorie Row
30 KB Swings 70/53lb
20 Box Jumps 36/28″
10 Behind the neck thrusters 155/115lb

WOD notes: Prescribed weights for this workout are for advanced CrossFitters, however I want you choosing higher than normal boxes and heavier weight on the thrusters than you’re used to. I will give each one of you an idea of the weights you should be using. This WOD will test you both physically and mentally
Results:

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6/11/2012

Front Squat 5×5 (work up to 5RM) –15 min time cap
Then:
6 Rounds for time: (20 min time cap)
6 Barbell Shoulder to Overhead 135/95lb
12 Front Rack Walking Lunges 135/95lb

***250m Run after Rounds 3 & 6

—Auxilary: 4 x 60′ ALL OUT Prowler Pushes (Rest 2 min between efforts)
Results:

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