June 5, 2014

Don't be wimpy! Give it all you got! 

 

Mobility:

 

10 minutes

 

Metcon:

 

21-15-9-15-21

 

Overhead squat (95/65)

Push ups

 

In between each round, do 35 double unders or 60 singles. End the WOD with 35 double unders or 60 singles.

 

Strength:

 

Front Squat (2 x 10)

 

 

May 31, 2014

Dynamic warmup 

 

Partner workout *

 

4 min AMRAP

 

Plate overhead hold (45/25)

10 Handstand push-ups or hr push-ups 

 

4 min AMRAP

 

Hanging on pullup bar 

10 ball slams (30/20)

 

Rest 4 min between AMRAPs

 

*one partner holds while one works... Every 10 competed reps is a finished r...

May 26, 2014

Reminder: only one class on Memorial Day. 9 ayem.

 

We honor the memory of Navy Seal Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th, 2005.

 

From CrossFit.com: "This workout was one of Mike's favorites and he'd named it 'Body...

May 13, 2014

Strength:

 

Clean:

 

If you know your one rep max for Cleans, do clean @ 75 percent x 1 x 3. If you don't know your 1 rep max clean, find it.

 

Clean pull @ 90 percent of clean x 3 x 3.

 

Clean deadlift @ 100 percent of clean x 3 x 3.

 

Back Squat:

 

If you know your 1 rep ma...

April 26, 2014

Partner WOD

 

3 person teams

 

30 wall ball @ 20/14

30 sumo deadlift high-pulls @ 53/35

30 box jumps @ 20"

30 dumbbell push presses @ 35/25

30 calorie row

30 push ups

30 air squats

 

 

April 9, 2014

For those of us who don't remember New Year's day (a bit too much bubbly perhaps), we're going to try again!

 

Mobility:

 

15 to 20 minutes to work out the kinks from the last few days.

 

WOD:

 

Partner Cindy

 

1 Clean and Jerk (115/85) and then one round of Cindy (5 pullups 10...

March 27, 2014

Join us for a special workout/celebration at 6:30 pm on Friday, March 28th, to mark the 14.5, the last WOD of the 2014 CrossFit open. Food-vendors-sweat-community-fun. (And beer!)

 

Mobility:

 

10 minutes

 

WOD:

 

Partner Cindy

 

20 min AMRAP

 

5 pull ups

10 push ups

15 squats

 

One p...

March 25, 2014

And a happy happy birthday to Alexs McIlvaine!!

 

Mobility:

 

10 minutes

 

WOD 1:

 

3 rounds

 

10 calorie row

8 lateral burpees over rower

Rest 1 min

 

WOD 2:

 

10 to 1

 

Unbroken hang squat cleans

Push ups

 

 

March 22, 2014

Strength week wraps up.

 

Mobility:

 

10 minutes

 

Warmup:

 

Shoulder work & Dodgeball!!!! (Please remind Phil to take his glasses off.)

 

Tabata*:

 

Squats

Pushups

Situps

Pullups (jumping okay) 

 

* For twenty seconds do as many reps of the assigned exercise as you can - then rest 10...

February 22, 2014

Mobility

 

Skill

 

8 min AMRAP

 

2 rope climbs

3 stone to shoulder

4 farmer carries 53/35

 

WOD

 

3 RFT

 

10 TTB

20 box jumps

30 sit ups

40 air squats

2 wall walks

 

With a 2 minute rest in between rounds

 

CrossFit Translator: RFT=rounds for time, AMRAP=as many rounds as possible, TTB=to...

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