Monday: home again

7
:::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

15

gone_surfing_01

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
    or
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

6
vic n class
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

15
Congrats to Lee for completeing his elements class

Congrats to Lee for completing his elements class

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
 
  1. KB Swings - 5r/5l
  2. Hindu-Push-up/ Push-up – 10
  3. KB Snatch - 5r/5l
  4. KB Split Squat - 5r/5l
  5. 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

11
Deb G and husband Chris going at it with wall ball shots!

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

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.
  • 1/4 mile run
  • 21 kb swings (53/35)
  • 12 pull-ups (dead hang)

There Will Be No Class At 7pm on Thursday

No class Friday 28th and Saturday 29th

August 25, 2009 · Posted in WOD  
　　　　

Monday: Dead

6
Chris

Saaa Weee Taaahhh!!!

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
DeadLift
10-10-8-5-3
 
Met-con- 4 rounds for time
  • Shuttle Run – Line to line and back,  Line to yellow line and back, Line to fence and back.
  • 50 Air Squats
  • 25 Push-ups

There Will Be No Class On Friday 28th and Saturday 29th

August 24, 2009 · Posted in WOD  
　　　　

Saturday Burner

10

 

Constantly Varied Functional Movements Performed At High Intensity

Constantly Varied Functional Movements Performed At High Intensity

 

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:

“As Many Rounds As Possible In 20 Min”

  • 30 – Air Squat
  • 20 – Sit-ups
  • 15 – Push-ups
  • 10 – Pull-ups

There Will Be No Class On Friday 28th and Saturday 29th

August 22, 2009 · Posted in WOD  
　　　　

Fri: Get Bent!

15

To Tough To Die....

To Tough To Die....

 

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

Bent Press

5-5-3-3

 
Met-Con
3 rounds
1/4 mile run
15 box jumps
12 pull-ups

There Will Be No Class On Friday 28th and Saturday 29th

August 21, 2009 · Posted in WOD  
　　　　

Thurs: Front Squat

11

BAM!!

BAM!!

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

Front Squat

10-8-5-3

 

Met-con

“Karen”
150 Wall Ball (20/14)

There Will Be No Class On Friday 28th and Saturday 29th

August 20, 2009 · Posted in WOD  
　　　　

Wednesday; dead burp air push

27

 
Tom and Chago.. SPEED KILLS!!!

Tom and Chago.. SPEED KILLS!!!

 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:

Deadlift

10-8-5-3

 

Met-con

21-15-9 for time

Burpess

Air squats

KB Snatch (44/26) per side..

There Will Be No Class On Friday 28th and Saturday 29th

August 19, 2009 · Posted in WOD  
　　　　

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