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9/25/2012 – WOD

“Whitten” (45 min time cap)

5 Rounds for Time
22 KB Swings 70/53lb
22 Box Jumps 24/20″
400m Run
22 Burpees
22 Wall Balls 20/14lb

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

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

*Score is # of tire flips

9/23/2012 – WOD

REST DAY!

• Thanks to everyone who came out to the Nutrition Seminar! We will be doing a Nutrition Challenge soon, so stay tuned!

Announcement: 5:30am class on September 24th has been canceled.

9/22/2012 – WOD

100 Double Unders
Then
10-1 Reps of:
Overhead Squat 115/75lb
Toes to Bar
Box Jumps 24/20″
Push-ups
Then
800m Run

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.

9/20/2012 – WOD

“Fran” Benchmark WOD
21-15-9 reps of:
Thrusters 95/65lb
Pull-ups

Auxilary: 2x 1 min Amrap Air Dyne

9/19/2012 – WOD

Strength: Deadlift 7×1 (Find 1RM or do all 7 sets at 90%)

7 Rounds (All out each round)
5 Power Cleans 205/135lb (75% of 1RM)
250m Run
—Rest 2 min between Rounds
***Write down times for each round

9/18/2012 – WOD

Strength: Bench Press 5×3 (Find 3RM)

4 Rounds for time:
Row 400m
25 Burpees

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

REST DAY!

• 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: