9/24/2012 – WOD

Strength: Back Squat 7×1 (All sets at 90% of your 1 rep max)

6 Rounds for Time:
5 Push Jerk 155/105lb (50% of 1RM)
10 BB Behind the Neck Walking Lunges 155/105lb

—Rest 3 min

Row 500m, Then with time remaining in 3 MIN AMRAP do as many tire flips.

*Score is # of tire flips


9/21/2012 – WOD

5 Rounds
Max Yoke Carry
Max Prowler Push
Sled Pull with arms 60′
—Rest 2 min between movements
WOD Notes: Yoke and Prowler weight should be heavy enough to not exceed more than 100′ each Round. Max Distance is when Yoke drops to the ground and the prowler stops moving. You may also make up another WOD from this week.


9/17/2012 – WOD

Strength: Back Squat 5×3 (Work up to 3RM)

5 Rounds for Time:
6 Strict Press 125/85lb (65% of 1RM)
12 Behind the Neck BB Box Step-ups 125/85lb, 24/20″
18 KB Swings 70/53lb


5:30am – Tom, Tim, Stacey, Jackie

Nutrition Seminar


  • Reminder: CrossFit Rage will be hosting a Nutrition Seminar Saturday September 22 @ 11am following the morning WOD. Proper nutrition is vital to your health, whether you want to improve performance in workouts, lose/gain weight, or be healthy internally. This will mainly be a Q & A format so come prepared with questions. Topics discussed will include, but not limited to:
  1. Paleo Diet
  2. Zone Diet
  3. Supplements (pre/post workout)
  4. Fish Oil
  5. Recovery
  • The Seminar is free to all Rage members and $20 to non-members. Email me at if interested.