Monday: home again

:::SOrry No Pic, ITs Late::: Werrrrrreeee BBaaaaaccckkkk

WOD:

Strength:

Front Squat

10-10-8-5-3

Met-Con

5 rounds for time

5R / 5L KB Push Jerks /Press(53/35)
10 Pull-ups
10 box Jumps (24/20)

August 31, 2009 · Posted in WOD

Fri-Sat-Sun Workouts

gone_surfing_01

Fight Gone Bad IV Fund Raiser Saturday Sept 26th at CrossFit IGNITE

To Join the CrossFit IGNITE team, participate in the workout, and help fund raise click here.

To Donate Click Here

Here is the Workouts for Friday and Saturday you guys can to while Tina and I are on vacation down in Wildwood. Enjoy!! Stay accountable..

Friday:

Body Weight Ladder

1-10-1

push-ups

pull-ups

burpees

lunges (per leg)

Saturday:

Run 5K

4 rounds

1/4 mile run

25 air squats

There Will Be No Class At 7pm on Thursday

No class Friday 28th and Saturday 29th

August 27, 2009 · Posted in WOD

Thursday: Pullup n Tabbata

Fight Gone Bad IV Fund Raiser Saturday Sept 26th at CrossFit IGNITE

To Join the CrossFit IGNITE team, participate in the workout, and help fund raise click here.

To Donate Click Here

WOD:

Strength

Strict Pull-ups

10-10-8-5-3

Met-Con

“Tabbata This n That”

20 sec work 10 rest 8 rounds straight of one movement then go directly into next movement.

Shoot Throughs
Rowing (keeping a slow steady row on rest time.. never stoppping)
Mountain Climbers
Planks

There Will Be No Class At 7pm on Thursday

No class Friday 28th and Saturday 29th

August 27, 2009 · Posted in WOD

Wednesday Push-Jerk

Congrats to Lee for completeing his elements class

Congrats to Lee for completing his elements class

Fight Gone Bad IV Fund Raiser Saturday Sept 26th at CrossFit IGNITE

To Join the CrossFit IGNITE team, participate in the workout, and help fund raise click here.

To Donate Click Here

TIME TO SIGN UP to take part in FIGHT GONE BAD 4…. We need everyone’s participation. Its one day one workout and a ton of fun.. Were gonna try and have 3 different stations set up for everyone. Very beginner, intermediate and advanced (RX).. tell everyone, mom’s , dad’s etc. Its to raise money to fight prostate cancer and to help the Wounded warrior project. Were planning on having an informal BBQ afterwards as well. Anything you guys can do to spread the word would be awesome.. Maybe get a “team” together at your job. It cost nothing to take part. Remember this is a very hard workout BUT can be scaled for EVERYONE…. Please post ideas and what you can contribute.. This is what our lil community is all about

WOD:

Strength

KB Push Jerk

10-8-5-3

Met-Con

“As Many Rounds As Possible In 20 Min”

Men-53lb KB

Women-35lb KB

KB Swings - 5r/5l
Hindu-Push-up/ Push-up – 10
KB Snatch - 5r/5l
KB Split Squat - 5r/5l
Sit-ups – 10

There Will Be No Class At 7pm on Thursday

No class Friday 28th and Saturday 29th

August 26, 2009 · Posted in WOD

Turkish Tuesday

Deb G and husband Chris going at it with wall ball shots!

Fight Gone Bad IV Fund Raiser Saturday Sept 26th at CrossFit IGNITE

To Join the CrossFit IGNITE team, participate in the workout, and help fund raise click here.

To Donate Click Here

Hey everyone, its been real hot out lately and were all working at max effort. Please make sure you take care of your bodies like a race car. I know you all have heard my analogy before, but rest up come HYDRATED, eat properly and make sure your muscles are taken care of. Foam rolling is an excellent way to maintain proper movement and muscle firing. check this out Top 5 Foam Roller Exercises.

WOD:

Turkish Get Up Day

2 – Progressions per side. 30-40% 1Rm.

2 – Doubles per side. 50-60% 1Rm. Up n down same side no stop per side done twice.

3 – Heavy singles pre side

Met-Con

“Helen” – 3 Rounds for time.