5/28/2013 – WOD

Strength
15 Min to Find a 1RM Clean n Jerk

Conditioning
“Grace” (Compare to 7/3/2012)
30 Clean n Jerk For Time 135/95lb

Midline
4×25 Weighted Ab Mat Sit-ups 50/25lb

WOD Notes: This WOD is designed to be a short sprint, so pick a weight that will allow you to do at least 12 reps unbroken and finish under 7 minutes. The best games athletes can do this WOD in a little over a minute.

Announcement: CFRage raised $657 at the One Year Anniversary Celebration, in which half will be donated to CrossFit for Hope. Thanks again to all who participated!

5/27/2013 – Memorial Day WOD

***9am & 10am classes only. Open gym is 11-2pm

Conditioning
“Murph”
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

—In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

WOD Notes: Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. Please arrive early for warm-up as this WOD will be lengthy! If you plan on doing a full “murph” it should take about an hour or less. You may scale this WOD by doing half of the reps of all the movements.

Great work today everyone!

I’m going to Rage all over this WOD face!! Tim’s face says it all!

Happy faces!

5/25/2013 – WOD

Conditioning
4 Rounds “Gripper”
6 Hang Power Clean 185/125lb (65% of 1RM)
12 Toes To Bar
4 Rounds “Lungs”
15 Burpees
15 Overhead Walking Lunges 45/35lb Plate
Then
1 Mile Run

WOD Notes: This entire WOD is to be done all together with no rest in between couplets. If the weather isn’t nice, substitute a 1600m Row instead of mile run.

Jen working on pull-ups

5/24/2013 – WOD

***Memorial Day 5/27 – We will follow a Saturday class schedule. 9am & 10am classes with open gym from 11-2pm

Strength
Snatch – 2 EMOM for 10 Minutes & 80% of your 1RM *Squat is preferred, but you may do power

Conditioning
3 Rounds For Total Reps (1 min at each station w/ no rest between stations)
GI Janes
Sit-ups
Tire Flips
Farmer’s Carry 70/53lb (mat to mat)
Row (calories)
—Rest 1 minute between rounds

WOD Notes: If you can’t do an unassisted pull-up, try to get up as high as you can each GI Jane after doing a burpee under pull-up bar. You may do tire flips with a partner if it’s too heavy. There is no transition time between movements, so do your best to move quickly after each minute. Keep a running total of reps for each round.

Julie doing GI Janes!

5/23/2013 – WOD

Strength
Front Squat 4×3 (85-90% of 1RM)

Conditioning
12 Min AMRAP
1 Rope Climb 20/15′
6 Front Squats 185/115lb
30 Double Unders

WOD Notes: Front Squat weight should be 60% of your 1RM. Scaling for rope climbs is 12 Ring Rows or 4 up/downs. Scaling for double unders are 90 singles.

5/22/2013 – WOD

Strength
Clean — 2 cleans EMOM for 10 Minutes @ (heavier than last week) *Squat is preferred, but you may choose power

Conditioning
15 Deadlifts 245/165lb (45-50% of 1RM)
Run 400m
12 Deadlifts 245/165lb
Run 400m
9 Deadlifts 245/165lb
Run 400m
6 Deadlifts 245/165lb
Run 400m

Midline
3x Max Effort Static Holds (L-sit, GHD, Weighted Plank, Banded Oblique – resist rotation)

WOD Notes: The deadlift weight is light, since this WOD is designed to be short & quick (8-12 min time domain). You may touch and go the deadlifts or drop each one. Make sure you setup in proper position before each pull.

Nice job in the Heat everyone!

Rick running hard

5/21/2013 – WOD

Strength
Shoulder Press 5×3 (85-90% of 1RM)

Conditioning (Compare to 1/2/2013)
3 Rounds for Time
8 Burpee over Box 24/20″
8 Push Press 165/105lb (65-70% of 1RM)
Then
Row 750m (All Out!)
—Rest 5 min then repeat

WOD Notes: Each round in this workout is all out! The Row is included in the times for each round. Record times for each round. Don’t save your energy for the 2nd Round. The goal is to be within 45 seconds of your first round. Racks will not be allowed for push presses.

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