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3/21/2013 – WOD

Strength
Shoulder Press 1×5 (80%), 2×3 (85%), 2×2 (90%), 2×1 (95-100%)

Conditioning
14 Min AMRAP
8 Box Step-ups w/ KB 70/53lb (20/16″)
10 Burpees (jump over KB)
12 KB Swings 70/53lb

WOD Notes: You may hold the KB however you’d like for the box step-ups. You must jump over your KB for the Burpees and face the KB each time.

Announcement: Open WOD 13.3 has been announced and it’s a repeat of last years Open WOD 12.4. What are your thoughts?

—-Agenda for Open WOD 13.3 @ CFRAGE is as follows:
8:00am – CFRage opens for warm-up (those who will perform the wod at 9am should arrive)
8:40am – Standards meeting/announcements
9:00am – Heat 1 starts
9:20am – Heat 2 starts
9:40am – Heat 3 starts
10:00am – Heat 4 starts
10:20am – Heat 5 starts

—Please email me or sign-up at CFRage to reserve a spot in a heat. There will be a maximum of 8 people/heat. Non-members are welcome as well!

3/20/2013 – WOD

Strength
Deadlift 7×1 (Work up to a heavy 1RM)

Conditioning
3 Rounds For Time
10 Power Clean 215/155lb (75% of 1RM)
20 Toes To Bar
500m Row

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

Lots of PR’s tonight on the Deadlifts!!!

3/19/2013 – WOD

Strength
12 Min to Find 1RM Hang Power Snatch

Conditioning
5 Rounds (Each round must be all out!)
6 Hang Power Snatch 135/95lb (70% of 1RM)
30 Double Unders (Sub: 75 singles)
15 Burpees
—Rest 1 min between rounds
Buy out: 20 GI Janes For Time

WOD Notes: This is an interval style workout, which each round should be performed all out! Do not hold back and pace each round! Score is your total time minus 4 min of rest. Burpees should be finished with the arms straight overhead.

3/18/2013 – WOD

Strength
Front Squat 5×3 (find 3RM. All 5 sets should be heavy)

Conditioning
1-10 Reps of:
Front Squat 165/115lb (55% of 1RM)
Chest To Bar Pull-ups
*Top of every even minute do 1 rope climb 20′ (Sub: 3 up/downs)
—Rest 3 minutes
3 Min on Air Dyne for Max Distance/Calories

WOD Notes; The WOD starts with 1 rope climb or 3 up/downs and you must perform them every 2 minutes. Do your best to touch your chest to the bar, even if it takes you a few extra seconds to do reps as rx’d. Racks are not allowed unless you absolutely need one.

Jason raging all over 13.2

Courtney with 295 reps on 13.2!

3/16/2013 – WOD

OPEN WOD 13.2
10 Min AMRAP
5 Shoulder to Overhead 115/75/55lb
10 Deadlifts 115/75/55lb
15 Box Jumps 24/20″

Reminder: Heats will definitely run on time tomorrow so please be sure to arrive early to warm-up and make sure you’re ready to go! 8:40am is the standards meeting. There is a designated warm-up area next to the pull-up rig. Good luck to all competitors!

Rage is ready to rumble!

Great work today everyone!!

3/15/2013 – WOD

Skill
20 Min to Work on GOATS

Conditioning
Row 2K
—Rest 5 minutes
50 Burpees For Time

WOD Notes: Since attendance was low last friday I’m progamming this WOD again for those who will not be doing Open WOD 13.2 on Saturday.

Announcement: The following time slots still have spots open. Please let me know what time you would like to perform 13.2 asap. If you can’t make it Saturday morning, you may do it Friday or Sunday, but make sure you have a judge.
9am – 3 spots left
9:15am – 6 spots left
9:30am – 2 spots left
9:45am – 0 spots left
10:00am – 4 spots left

3/14/2013 – WOD

Strength
3x Max Effort Weighted/Banded Ring Dips OR Weighted Push-ups *Choose weight/band that will limit you to 8-12 reps

Conditioning
12 Min AMRAP
12 Behind the Neck BB Box Step-ups (115/75lb), 20/18″
12 HR Push-ups
12 Toes To Bar
—Rest 5 min
4 x 30sec ALL OUT Sprints on the Air Dyne (Rest 90 sec between efforts)

WOD Notes: 30% of your 1RM Back Squat should be used for the step-ups.

Reminder: Open WOD 13.2 will be performed this Saturday at CFRage and will be very similar to how 13.1 was done. Schedule will be released on the blog Thursday night. You may do it another day if you can’t make it in Saturday, but you must find a judge if you’re a registered athlete.

Jen working hard on the step-ups!

Melanie at full extension on the box!

3/13/2013 – WOD

Strength
15 Min To Find 1RM Clean. (you choose either power or squat)

Conditioning
15-12-9-6-3 Reps of:
Squat Clean 155/115lb (50% of 1RM)
Chest/Bar Pull-ups
—Rest 1 min
100 Double Unders

WOD Notes: If you are unable to squat clean, you may scale to power cleans. Scaling for Chest/Bar Pull-ups = chin/bar or ring rows. Record time for the couplet and time for the 100 DU. Remember to tune in at 8pm tonight, since Open WOD 13.2 will be announced!

3/12/2013 – WOD

Strength
12 Min To Find 1RM Rack Jerk (you may choose split or power jerk, but must come from the front rack)

Conditioning
800m Row
10 Push Jerk 185/95lb (65% 1RM)
30 Lateral Burpees over Bar
600m Row
15 Push Jerk 155/115lb (55% 1RM)
25 Lateral Burpees over Bar
400m Row
20 Push Jerk 135/125lb (45% 1RM)
20 Lateral Burpees over Bar

WOD Notes: Make sure you set up the weights so that a fast transition can be made to switch weights each round. You should be able to knock out each round of push jerks in 2 sets or less, so choose appropriate weight. A push jerk is prescribed in the WOD, however you may push press if you’re still not
comfortable using the push jerk.

3/11/2013 – WOD

Strength
Front Squat 1×5 (80%), 1×3 (85%), 2×2 (90-95%), 3×1 (100%)

Conditioning
3 Rounds For Time
25 Wall Balls 20/14lb
400m Run
20 KB Swings 70/53lb
—Rest 5 min
3 x 60′ Prowler Push (Heaviest Possible) or 180′ Sled Drag (Heaviest Possible) *Rest 3 min between sets

Community Notes: Thanks to everyone who participated in the Reebok CrossFit Games Open WOD 13.1 these past 2 days. It was very exciting to see everyone push themselves to the limit and the energy was incredible. If you missed this week, I highly encourage you to come out next weekend and experience it for yourself. Shout out to Matt Basilio for his amazing photographs!