RARE CrossFit - Fredericksburg, VA

Todays' Workout

Four rounds for time of:

Row 500 meters

Rest 3 minutes

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New Coach at RARE CF

Introducing Rise Wood to the RARE CF Coaching Team...

I am extremely excited to announce the next addition to the RARE CrossFit team.  Rise has been with RARE CF for a couple years and has the qualities we look for in our Coaches at RARE.  As many of you know, Rise is dedicated and passionate about CrossFit, and always willing to learn.  I could not be happier to have her as part of our team.

Todays' Workout

For time:

10 x Handstand push-ups

20 x Wall ball shots, 20 pound ball to 10' target

30 x Toes-to-bar

40 x Power cleans, 135 pounds

50 x Burpees

60 x Sumo deadlift high-pull, 75 pounds

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Todays' Workout

"The Pentagon"

Run 800 Meters

46 x Power Cleans (135 lbs / 95 lbs)

46 x Sit-ups

46 x Box Jumps

46 x Pull-ups

Run 800 Meters

184 reps for each of the victims
1 mile run… The distance around the pentagon

 

Grindstone.....

Todays' Workout

Four rounds for time:

15 x Ring Rows

30 Squats

Run 400 Meters

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It's Coming...the Grindstone 100 Miler!

Todays' Workout

Five rounds for time:

7 x Front Squats (155 lbs / 105 lbs)

10 x Burpees

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Tough Guy Award!!!

Todays' Workout

AMRAP in 5 minutes:

Handstand Push-ups

AMRAP in 3 minutes:

Double Unders

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Todays' Workout

In 7 minutes:

Find your 3 Rep Max Hang Power Snatch

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Todays' Workout

AMRAP 30 minutes:

Run 800 Meters

15 x Pull-ups

30 x Squats

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Todays' Workout

Press:

2, 2, 2, 2, 2

- Perform 10 to 15 Knees-to-Elbows between sets.

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Todays' Workout

For time:

25 x Back Squats (225 lbs / 155 lbs)

Run 1 Mile

50 x Abmat Sit-ups with Medball (20 lbs / 14 lbs)

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31 Heroes WOD - RARE CrossFit and CrossFit Forward....."Always Forward - Always RARE!!!

Todays' Workout

AMRAP 8 minutes:

8 x Box Jumps

8 x Push-ups

8 x Pistols (alternating)

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Todays' Workout

"The Labor Day Special"

Come to RARE CrossFit at 9:00am Monday morning to see what evil workout awaits!

Fawn Lake Tri - Rachel finished in 2:02:46...we are proud of you Rachel!!!

Todays' Workout

Squat Cleans

3, 3, 3

Power Cleans

3, 3, 3

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Adam, Austin Malleolo, and Dave Lipson

*** There is NO Saturday morning class this week!  RARE CrossFit will be joining CrossFit Forward for the 31 Heroes Workout starting at 8:30 Saturday morning.  All RARE CrossFit athletes are encouraged to attend. ***

Todays' Workout

Weighted Pull-ups

10, 3, 3, 3, 3, 3, 10

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CFE Seminar at Reebok One - No power during day 2 because of Hurricane Irene...no problem...the CFE Team getting things done!

Todays' Workout

3 Rounds using good form:

10 x Front Squat

7 x Good Morning

10 x Back Squat

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