12.15.2012 UGLY SWEATER PARTY TONIGHT!

Posted on 15th December 2012 in Uncategorized

MEMBERS!!!

Tonight is the Ugly Sweater Party/Member Appreciation Party!

Time: 7:00PM …Awards will be given out at 730PM

Location: The  Shim Sham Room (upstairs)

WHO: EVERYONES INVITED! Bring anyone you would like! Ages 21+ only though.
If you or your guest are under 21 years of age and wish to come please email JasonIngham@Crossfitragnarok.com

***If you’d like to check out the menu or get specific directions, just check out the website at
http://shimshamroom.com/     They have  food so come hungry!


 

 

 

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12.14.2012

Posted on 14th December 2012 in Uncategorized

"eeeyhhhh!"

 

Strength:

15 Mins to Establish 1 Rep Max Turkish Get Up!

 

WOD:

5 Rounds for time

9 Pull Ups

10 Box Jumps (24/20)

11 Thrusters (45#)

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12.13.2012

Posted on 13th December 2012 in Uncategorized

Strength:

BENCH PRESS!!!!!

5-5-5-4-4-3-3

70% – 75% – 85%

 

WOD

21 – 15 – 9

KettleBell Swings (53# / 35#)

Sit ups

DeadLifts (135# / 95#)

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12.12.2012

Posted on 12th December 2012 in Uncategorized

 

Strength:

Clean

Hang / Power / Squat

3 sets of 3 at Hang Clean: 65%

2 Sets of 3 Power Clean at 75%

1 set of 3 at 85% Squat Clean

 

WOD:

Buy In

100 Double Unders

 

3 Rounds of

200 meter run

15 Power Cleans (95#/65#)

10 Burpees

1 Rope Climb

Buy out

100 Double Unders

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12.11.2012

Posted on 11th December 2012 in Uncategorized

Strength:

Snatch

20 Mins of Work:

Progression for the snatch:

Hang Snatch / Power Snatch / Hang Squat Snatch / Squat Snatch

*** work all 4 movements***

 

WOD:

6 Min AMRAP

20 Wall Ball (20# / 16#)

12 Pull Ups

 

 

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12.10.2012

Posted on 10th December 2012 in Uncategorized

CONGRATULATIONS !!!
Ian Daniel-1st Place @ Zombie Wods
Josh Ingham-2nd Place @ Zombie Wods
Jason Ingham-3rd Place @ Ozark Mountain Shred Fest in Missouri
So proud of you and to the rest of the gym for doing so well this weekend, Matt H, Pete, Sherry, Ben and Taylor. Thanks to all of the rest of you for your support!

STRENGTH:
Back Squat
5-5-5-5-5
75% for every rep

WOD:
3 Rounds for time of
5 Dead Lifts 315#/225#
12 Toes to Bar
15 Hand Release Pushups
*** DEADLIFTS—> you should not START the wod by having to drop the DL bar from the waist after each lift… Keep back straight… if you arent able to safely lift the Rx wait please scale!!

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12.07.2012

Posted on 7th December 2012 in Uncategorized

Happy Birthday George Cook!!!

Stronger than last year!

 

Strength:

Sumo Dead Lift:

5-5-5-5-3-3

65% – 85%

 

WOD:

Buy in:

400 Meter Run

4 Rounds of

11 Burpees

11 DeadLifts (225#/135#)

11 Jumping Pull Ups

11 Sit up Stand ups

Buy out

400 Meter Run


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12.06.2012 HAPPY B-DAY TWINS!

Posted on 6th December 2012 in Uncategorized

Happy Birthday to Jason and Joshua Ingham, owners of Crossfit Ragnarok.
Congratulations on 2 years of business, 6 years of service,  and 26 years of life.
SEMPER FI!


 

 

Strength:

Turkish Get Up
20 Mins to Find 1 Rep Max

 

WOD:

Run 600 Meter run

26 Kettlebell Swings (80#/53#)

3 Rounds of

12 Toes to bar

10 push ups

4 Thrusters (155# / 105#)

Buy out

26 KettleBell Swings

600 Meter Run

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12.05.2012

Posted on 5th December 2012 in Uncategorized

Strength:

Bench Press

5-5-5-5-3-3

75% – 85%

 

 

WOD:

3 Rounds

1 Min MAX REP WallBall (20#/26#)

1 Min Max Box Jump (30″/24″)

1 Min Ground to Over Head (95#/65#)

1 Min Max Double Unders

Rest 1 Min!!!!!!

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12.04.2012

Posted on 4th December 2012 in Uncategorized

Strength:

Back Squat

5-5-5-5-3-3

75% – 85%

 

WOD:

2 rounds for time:

 

400 meter Run

30 Sit ups

25 Squats

20 Push ups

15 Kettle bell Swings (53 / 35)

 

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