5/13/2013 – WOD

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

15 Min To Work On GOATS

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

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

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′

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

5/8/2013 – WOD

Deadlift – 2 EMOM for 10 Minutes @ 70-75% of 1RM *Move weight fast off the ground

8-1 Reps of:
Strict Chest To Bar Pull-ups (no kipping)
Power Cleans 205/135lb
—Rest 5 minutes
5 Min on Air Dyne For Max Distance/Calories

WOD Notes: Focus on moving weight quickly off the ground (keep bar close) for the deadlifts, while maintaining good posture throughout the first pull. There is absolutely no kipping today, so choose a band where the 8th rep will get difficult on the first round. Scaling is chin over bar for the pull-ups. Power clean weight is 70-75% of 1RM.


Eric & Shayne going head to head!

Rage Sweat Angel!

5/7/2013 – WOD

Bench Press 1×5 (75%), 1×3 (80%), 5×1 (Find 1RM), 1×2 (95%)

150 Double Unders
75 Burpees
50 KB Swings 88/53lb
1200m Row
—Rest 1 minute
100 Sit-ups For Time

WOD Notes: Scaling for Double Unders is 375 singles. You may also scale to Russian KB Swings, but go heavier. Record separate score for the Sit-ups. Sit-ups start with hands on the ground and you must touch your heels each rep with your feet flat on the ground. Do not save energy for the sit-ups, finish the row with high intensity!


5/6/2013 – WOD

Back Squat 1×5 (75%), 1×3 (80%), 5×1 (Work up to 1RM), 1×2 (95%)

5 Rounds For Time (Each Round is ALL OUT!)
4 Bear Complex 165/105lb
250m Run
—Rest 2 minutes between rounds

WOD Notes: This is an anaerobic threshold WOD that’s designed to have a high power output, so make sure not to hold back on any of the rounds & go fast! Bear Complex should be relatively heavy for this WOD, but pick a weight where you can string 4 in a row without dropping the barbell.

Lots of PR’s tonight on the back squats!

5/4/2013 – WOD


1) Clean n Jerk Ladder – Women’s weight starts @ 45lb. Men’s weight starts @ 95lb. You will have 50 seconds to complete the lift and 10 seconds to transition to the next barbell. Weights will increase by 10lb. Score is your highest successful lift.
—Rest 5 minutes
2) 10 Min AMRAP
5 Strict Pull-ups (no kipping)
10 Thrusters 95/65lb
15 Burpees
—Rest 10 Minutes
3) 1 Mile Run For Time

WOD Notes: This workout will simulate what kinds of WOD’s you would see in a competition. Each one will test a different component of fitness. Your ranking is the sum of your 3 places. For example, 1st place in WOD #1, is 1 point. 10th place in WOD #2 is 10 points. 2nd place in WOD #3 is 2 points. Your total score is 13. Let’s have fun with this one and please try to arrive early, so we can get started quickly!

Great job today everyone!



5/3/2013 – WOD

10 Power Snatches 155/115lb
1 Rope Climb 20′
8 Power Snatches 155/115lb
1 Rope Climb 20′
6 Power Snatches 155/115lb
1 Rope Climb 20′
4 Power Snatches 155/115lb
1 Rope Climb 20′
2 Power Snatches 155/115lb
1 Rope Climb 20′
*Then immediately following the WOD, you have 15 minutes to find a 2RM Back Squat

WOD Notes: Snatch weight should be 70-75% of your 1RM Power Snatch. Scaling for rope climbs are 5 up/downs or 10 burpees. Your 15 minute clock to find your 2RM Back Squat starts as soon as you finish the WOD, so you may rest as long as you need. You should be able to start at a heavier weight for you first set of back squats and take less sets to establish a 2RM, since you will be nice & warm from the WOD.

5/2/2013 – WOD

10 Min To Find Max Height Box Jump

“Tabata” – (20 sec work / 10 sec rest for 8 Rounds)
KB Swings 88/53lb
Double Unders
Toes To Bar
Air Dyne (Calories or Miles)
—Rest 30 seconds between movements

WOD Notes: You will do 8 rounds of KB Swings before rotating to double unders. One round is 20 sec of work with 10 sec of rest. After round 8 of each movement, you will rest an extra 30 sec before rotating to next movement. Score is total reps for each movement.