Partner WOD 3.0
Row 2k (Partner does DL hold 135/95lb)
100 Box jumps 24/20″ (Partner holds BB overhead 95lb/55lb)
100 Ring rows (Partner must do 10 shuttle touches before you switch)
100 Thrusters 75/35lb (Partner holds 6in)
800m run together
Make-up Day: If you missed a workout this week you may make it up today. You may also work on any GOATS as well. If you didn’t miss a day, you can do the following:
Row 4x500m ALL OUT!
—Rest 3 min between efforts
***The goal is to stay within 7 sec of each 500m Sprint
*****8am & 9am classes tomorrow
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
“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!
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”!
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!!
“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!!
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:
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!
