7/5/2012
5 Rounds for time:
15 Burpee/Toe to Bars 8’/7′
20 Wall Balls 20/14lb
—WOD Notes: 1 Burpee and 1 Toe to Bar = 1 rep
Auxilary: 3x Max Ring Dips
5pm class
6pm class
7pm class
Blog
7/4/2012
Happy 4th of July!!
“Helen” (Benchmark WOD)
3 Rounds for time:
400m Run
21 KB Swings 53/35lb
12 Pull-Ups
—Auxiliary: 4x50m Heavy Prowler Pushes ALL OUT (270/180lb)
Thanks everyone for coming out today to Rage!
7/3/2012
15 Min to Establish 1RM Clean n Jerk
Conditioning: “Grace” – 30 Clean n Jerks for time 135/95lb
***WOD Notes: This is a (high power output) benchmark WOD that will be posted on the record board once it’s up. The best CrossFitters in the world can complete this Rx’d in a minute, so pick a weight where you can finish in under 8-10 minutes.
—Midline: 4×25 AB Mat Sit-ups
****ANNOUNCEMENT – There will be an 8am & 9am class tomorrow for 4th of July.
Rachel – Nice job with “Grace”!
7/2/2012
Strength: Back Squat 5×3 (work up to 3RM)
WOD: 12 Min AMRAP:
6 Hang Power Snatch 135/85lb
8 HR Push-Ups (strict, no worming)
10 Behind the Neck BB Lunges 135/85lb
Results:
6pm class. Nice job on the Snatches everyone!!
7/1/2012
REST DAY!
Class Schedule Changes for this week/Announcements
- 4th of July – 9am class only
- July 7th – 9am class only since I have to attend a funeral early afternoon (sorry for inconvenience)
- CrossFit Rage T-Shirts are still available for $20. Please let me know if you want one!
6/30/2012
“Hot Tabata”
Overhead Squat 95/65lb (May take from a rack)
Double Unders
Push Press 95/65lb
Row(total calories)
–Rest 1 min between movements
—WOD Notes: Tabata is an anaerobic protocol that combines 20 sec of work followed by 10 sec of rest for a total of 8 rounds. Each round is 4 min long, which the work performed should be all out!
***Score is total reps for each movement
Results:
Chris – Flipping 400lb tire!!
6/29/2012
Strength: Work up to a max yoke carry for distance
WOD: 2 Mile Run for Time
—Midline: 3x Max L-Sit Hold (Scale: Hang Knee Raise hold / Plank
***Since I’m expecting low attendance today, you may make up a WOD that you missed this week.
Results:
6/28/2012
Max Height Box Jump —12 Min Time Cap
WOD: 4 Rounds for Time:
10 Lateral Burpee Box Jumps (2 Burpees:1Box Jump = 1 rep)
15 Med Ball Slams 20/14lb
40 Yard KB Farmer’s Carry 70/53lb
Results:
Today was the highest attendance for a WOD at Rage! Lets keep it up!
6/27/2012
Strength: 12 min to Establish 1RM Deadlift
Then:
1000m Row
10-1 Reps:
Deadlifts (60% of 1RM)
Chest/Bar Pull-ups
Then
1000m Row
Results:
6pm class working on Pull-ups!
6/26/2012
Strength Shoulder Press 5×3
15 Min AMRAP:
3 Wall Climbs
6 Hang Squat Cleans 155/105lb
9 Toe to Bar
***Run 400m @ 7:30 mark
—Community Notes: Good luck to Rage Member Ross Buckwalter at Olympic Trials this week for swimming!!
Results:
5:30am Morning Crew killing the wall climbs!! Nice job!!