Posts tagged Powerclean

wod

May07
2013 82 Comments Written by Ragin Crossfit

Strength:
Complex:
Powerclean-Front Squat-Jerk
(athlete will work up to a 1RM)
*May not squat clean, or thruster*

fast payday loans for every one

Metabolic Conditioning:
3 rounds:
amrap in 5 min:
-1 complex (155/115)
-5 pushups
-10 air squats
-run to road and back
*1 minute rest between rounds*
Quick shout out to Kyli Butler. A close friend of mine who always said and I quote “yall are crazy with all that crossfit”. Now shes knocking out wods and doing kipping pullups like a boss. Keep up the hard work Kyli!!!

Posted in WODS - Tagged Air Squats, Front Squat, Push-ups, shoulder 2 overhead

wod

Mar25
2013 703 Comments Written by Ragin Crossfit

Skill:
Toes 2 Bar, Knee 2 Elbow

Metabolic Conditioning:
For time:
-1 K Row Buy in
4 rounds:
-10 Powercleans (135/95)
-8 Front Squats (SAME WEIGHT)
-6 Toes 2 Bar

Luke awaiting the arrival of his wallball over and over and over and ………

Posted in WODS - Tagged Front Squat, toes2bar

WOD

Feb05
2013 66 Comments Written by Ragin Crossfit

4 rounds for time:

-50 Double Unders
-20 burpees
-10 powercleans (135/95)

Jessica knocking out some C2B pullups

Posted in WODS - Tagged Burpees, Double- Unders

WOD

Jan31
2013 655 Comments Written by Ragin Crossfit

“Stations”

3 rounds for max reps:
-1 minute Calorie Row
-1 minute HSPU
-1 minute Hang or Power Cleans (95/65)
-1 minute Toes 2 Bar
15 second rest between stations, and a 2 minute rest between rounds
YOU HAVE 2 MINUTES TO REST SO THIS MEANS GO HARD!!!!

Oh you fancy huh

Posted in WODS - Tagged Handstand Push-up, Hang cleans, row, toes2bar

WOD

Jan22
2013 78 Comments Written by Ragin Crossfit

For time:

2 round:
-10 Power Snatches (135/95)
-10 Burpees

2 rounds:
-10 Power Cleans (135/95)
-10 Burpees

Great job to everyone that competed at the Fittest Games this past weekend!!

Posted in WODS - Tagged Burpees, snatches

WOD

Jan03
2013 895 Comments Written by Ragin Crossfit

3 rounds for time:

-15 Power cleans (135/95)
-25 Double Unders
-400 M Run

Wallclimbs!!

Posted in WODS - Tagged Double- Unders, run

WoD

Nov26
2012 390 Comments Written by Ragin Crossfit

AMRepsAP in 10 minutes:

-1 Wallball (20/16)
-1 Powerclean (205/135)
-2 Wallballs (20/16)
-2 Powercleans (205/135)
etc…..
Score will be total reps
You are invited to the 2nd Annual Ragin CrossFit Costume Christmas Party. This is a Costume party. What should you wear???? Come as Santa, Reindeer, Elf, a Gift, Christmas tree, or ANYTHING that has to do with Christmas. You are not required to wear a costume to attend but “it would be a lot cooler if you did”. We will be playing the “Dirty Santa” Game. There are many different names for the game. If you are not sure how to play just Google it. Everyone brings a wrapped gift (gift should be valued at a minimum of $10.00 but not to exceed $35.00) and puts it under the tree when they arrive. We will be serving Gumbo, water, and soft drinks, however we ask that you bring your own adult beverage of choice. Party will start around 6:00. We will try to have food ready around 7:00-7:30 and Dirty Santa game will start around 8:00. If you do not bring a gift you WILL NOT be able to take part in the game. You do not have to play but we strongly encourage it, because its a ton of fun. We will be awarding a free month to the best costume and to the best handmade ornament. If you have any questions or concerns please talk to Jeremy Hohle!!

Posted in WODS - Tagged Wallballs

WoD

Nov20
2012 885 Comments Written by Ragin Crossfit

“Elizabeth”

21-15-9 reps for time:
-Powercleans (135/95)
-Ring Dips

Congrats to everyone who finished in the top 3 in each division at the 2012 Ragin Games

Posted in WODS - Tagged Ring Dips

WoD

Sep17
2012 770 Comments Written by Ragin Crossfit

“Mcflurry”

For time:

-400m
-21 Cleans (185/135)
-21 Pull-ups
-400m
-15 DB Thrusters (50/30)
-15 Pull-ups
-400m
-9 Cleans (185/135)
-9 Pull-ups
-400m

This is not an actual Hero WoD and I could not find anything on how he passed away. But from what I have researched he was a great guy, an avid crossfitter, and changed the lives of many. So lets give it all we got!!!!!!!

Posted in WODS - Tagged 400 M Run, DB Thrusters, Pull-ups

WoD

Aug16
2012 1,002 Comments Written by Ragin Crossfit

For max load:

1-1-1-1-1-1-1 Powerclean

Then

Death by BURPEE!!!

Posted in WODS - Tagged Burpees