8/7/2012
Row 1,000m for Time (PR Board)
—Rest 3 minutes
8 Min AMRAP:
5 Power Cleans 155lb/105lb
10 Wall Balls
Then
1,000m Row (immediately after 8 min amrap)
Blog
8/6/2012
Strength: Back Squat 5×3 (work up to a 3RM)
WOD: 10 Min AMRAP
10 Lateral Burpees onto 45/25lb plate
10 AB Mat Sit-ups
10 Overhead Lunges with 45/25lb plate
8/4/2012
NO CLASSES!
- Below are a few pictures taken during the “31 Heroes WOD” @ CrossFit Phoenixville. Congratulations to everyone who completed the grueling WOD. Rest up tomorrow and be ready to Rage next week!
8/3/2012
WOD
5 min AMRAP:
5 Bench Press (60% of 1Rm)
10 Pistols
—Rest 2 min
4 min AMRAP:
Row for meters
—Rest 2 min
3 min AMRAP:
Run 400m
Double Unders with time remaining
—Rest 2 min
2 min AMRAP:
KB Snatches 70/53lb
—Rest 2 min
1 min AMRAP:
Sled Drag 90/45lb
8/2/2012
Skill/Strength: 12 min to establish 1RM Rack Jerk (you may do power or split jerk)
WOD – 5 Rounds for Time:
15 SDLHP 95/65lb
15 Push Press 95/65lb
***Run 400m to start WOD & after rounds 3 + 5
- Reminder: No Classes Saturday August 4th. CFRage will be doing the 31 heroes WOD @ CrossFit Phoenixville. If you still want in, it is not too late to sign up. Click on the 31 heroes WOD link.
8/01/2012
Strength: 4x Max Effort Weighted Pull-ups (Pick a band where you will get no more than 8 reps)
WOD:
5 Rounds for time:
12 Toe to Bar
12 Chest/Bar Pull-ups
40 Double Unders
—Rest 3 Min
3x 1 min amrap of Tire Flips
CrossFit is Dangerous??? By Miranda Oldroyd
7/31/2012
Strength: Back Squat 5×5 (work up to a heavy 5RM)
WOD:
500m Row
40 Wall Balls 20/14lb
40 KB Swings 70/53lb
500m Row
30 Wall Balls 20/14lb
30 KB Swings 70/53lb
500m Row
20 Wall Balls 20/14lb
20 KB Swings 70/53lb
500m Row
10 Wall Balls 20/14lb
10 KB Swings 70/53lb
Biggest turnout so far at Rage!
6pm class on the Wall Balls
5:30am class rowing 500m in between wall balls and KB Swings
7/30/2012
Skill/Strength: Every minute on the minute for 10 minutes perform 3 power cleans at 80% of 1RM
“Today’s Mainsite WOD”
Three rounds for time of:
135 pound Hang power clean, 15 reps
15 Burpees
—Rest 3 minutes
Run 800m ALL OUT!
7/28/2012
“31 Heroes Prep”
31 Min Amrap:
8 Thrusters 155/105lb
6 Rope Climbs
11 Box Jumps 30/24″
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps
This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters ‘moment of silence’. This is how we can honor those that gave all in the name of freedom.
7/27/2012
Strength: Clean Pulls 5×3
WOD
Row 500m ALL OUT!
—Rest 3 min
8 DL
1 Bar Facing Burpee
7 DL
2 Bar Facing Burpees
6 DL
3 Bar Facing Burpees
5 DL
4 Bar Facing Burpees
Row 500m
4 DL
5 Bar Facing Burpees
3 DL
6 Bar Facing Burpees
2 DL
7 Bar Facing Burpees
1 DL
8 Bar Facing Burpees
—WOD Notes: DL are 60% of 1RM
