5/20/2013 – WOD

Strength
Back Squat 1×5 (70%), 1×3 (85%), 1×2 (90%), 3×1 (95-100%), 1×2 (95%)

Conditioning (Time Cap 30 min)
“2013 Reebok CrossFit Games Regionals WOD #4”
100 Wall Balls 20/14lb
100 Chest/Bar Pull-ups
100 Pistols
100 DB Snatches 70/40lb

WOD Notes: I will let you break up the reps anyway you like. Scaling for chest/bar pull-ups are chin over bar. Scaling for pistols are lunges. Since I do not have enough dumbbells, you will do either KB Snatches 53/35lb or KB Swings 70/53lb.

Jenny doing pistols!

6pm class

5/18/2013 – CrossFit Rage One Year Anniversary!

CrossFit Rage One Year Anniversary Itinerary

• 9:15am – Opening Remarks / Announcements
• 9:30am – Beginner WOD

7 min amrap:
10 Air squats
10 Burpees
10 KB Swings

• 10:30am – Advanced WOD

Complete For Time
10 Thrusters 165/115lb
20 Chest/Bar Pull-ups
30 KB Swings 70/53lb
40 Burpees
50 Double Unders
400m Run
***You must complete 5 rope climbs within the workout

• 12:30pm – Raffle (We have LOTS of great gifts/prizes. Half of proceeds goes to CrossFit For Hope)

—All Visitors are welcome and lunch will be served! Come stop by CrossFit Rage!

Great job today everyone!

5/17/2013 – WOD

Skill
10 Min of Rope Climb/Muscle Up Practice

Conditioning
15 Min AMRAP
1 Rope Climb 20/15′ or 5 Muscle-Ups
10 Burpees onto 45/25lb Plate
15 Walking Lunges with 45/25lb Plate (Bear Hug in front or Hold Overhead)
20 Sit-ups

WOD Notes: Scaling for the rope climbs are 4 up/downs or 10 Ring Rows. You must jump onto the 45/25lb plate each time and show full extension on top. I would prefer if you bear hug the plate when doing the lunges instead of holding it overhead.

Reminder: Tomorrow is the Rage One Year Anniversary/Open House Celebration! All visitors are welcome!

Beginner WOD:
7 Min AMRAP
10 Air Squats
10 Burpees
10 Russian KB Swings

Advanced WOD:
10 Thrusters 165/115lb
1 Rope Climb 20′
20 Chest To Bar Pull-ups
1 Rope Climb 20′
30 KB Swings 70/53lb
1 Rope Climb 20′
40 Burpees
1 Rope Climb 20′
50 Double Unders
1 Rope Climb 20′
400m Run
***15 Min Time Cap

5/16/2013 – WOD

Strength
12 Min To Find 1RM Overhead Squat

Conditioning
5 OHS 135/95lb
10 Toes To Bar
150m Run
10 OHS 135/95lb
15 Toes To Bar
250m Run
15 OHS 135/95lb
20 Toes To Bar
400m Run
10 OHS 135/95lb
15 Toes To Bar
250m Run
5 OHS 135/95lb
10 Toes To Bar
150m Run

WOD Notes: OHS weight is 55-60% of your new 1RM. You may scale to front squats if OHS are still too much of a challenge/limited range of motion overhead.

Reminder: CF Rage One Year Anniversary is this Saturday May 18th! All visitors are welcome! Beginner & Advanced WOD’s will be announced tomorrow.

5/15/2013 – WOD

Strength
Clean — 2 Touch n Go cleans EMOM for 10 Minutes @ 80% of 1RM *Squat is preferred, but you may choose power

Conditioning
21-15-9 (2013 Regional WOD #5)
Deadlift 315/205lb
Box Jumps 30/24″
—Rest 5 Minutes
2 Min AMRAP of Burpees

WOD Notes: This is considered to be a fairly heavy metcon, however you may scale the weight to be lighter if your deadlift technique tends to break down early. Deadlift weight should be 65-70% of 1RM. You should try to touch & go most of the reps since you will be able to cycle through them a little quicker.

Reminder: CF Rage Open house is this Saturday May 18th!

5/14/2013 – WOD

Strength
Push Press 5×3 (All 5 sets should be heavy)

Conditioning
3 Rounds For Time (Compare to 4/16/2013)
12 HSPU 4″/2″ Deficit
21 KB Swings 70/53lb
Run 400m

Midline
3x Max Effort L-Sit, Weighted Plank, or GHD Hold

5/13/2013 – WOD

Strength
Back Squat 5×5 (80-85% of 1RM)

Conditioning (Compare to 2/25/2013 or 10/11/2012)
“Jackie” – 2013 Reebok CrossFit Games Regional Event #1
1000m Row
50 Thrusters 45lb
30 Pull-ups
—Rest 5 minutes
Air Dyne – 4×30 sec all out sprints (rest 90 sec between efforts)

WOD Notes: This is one of our infamous girl WODS where pace on the rower is very important. The goal is to hit all 50 thrusters & 30 pull-ups unbroken if you are advanced. Novice/intermediate should break the 2 movements up in the least amount of sets possible. I will be performing this WOD down at the Mid Atlantic Regional June 7-9!

5/11/2013 – WOD

“Gut Check Part II”
10 Deadlifts 315/205lb (65-70% of 1RM)
20 Box Jumps 24/20″
30 KB Swings 70/53lb
40 Burpees
50 Wall Balls 20/14lb
40 Burpees
30 KB Swings 70/53lb
20 Box Jumps 24/20″
10 Deadlifts 315/205 (65-70% of 1RM)

Reminder: CF Rage One Year Anniversary is next Saturday May 18th. All visitors are welcome!

5/10/2013 – WOD

Skill
15 Min To Work On GOATS

Conditioning
4 Rounds For Time
10 Tire Flips
20 Toes To Bar
400m Run

WOD Notes: Tire Flips may be performed with a partner, but make sure you use the heavier tire. Scaling for toes to bar are toes through rings or leg raises with a med ball between your legs. You may also reduce number of reps for toes to bar if you are doing them Rx’d, but can’t get 20 within reasonable amount of time.

***CFRage One Year Anniversary Party is May 18th, so keep spreading the word Ragers!

Seth hitting up the 400lb Tire!

5/9/2013 – WOD

Strength
Shoulder Press 1×5 (75%), 1×3 (80%), 5×1 (Find 1RM), 1×5 (Tempo- 3 sec count up & down)

Conditioning
6 Rounds For Time
8 Front Squat 115/75lb
8 Push Press 115/75lb
8 Front Rack Walking Lunges 115/75lb
1 Rope Climb 20′

Midline
3x ME L-Sit hold, GHD Hold, Weighted Plank

WOD Notes: Barbell weight for this WOD should be 35-40% of your 1RM Front Squat. Scaling for the rope climbs are 4 up/downs or 10 burpees each round. The time domain for this WOD should be anywhere from 9-15 minutes depending on your ability level. The goal is to complete all 24 reps of the BB movements unbroken each round.

Jen doing walking lunges

Liz with front squats!

Nicole doing 20′ rope climb