Team WOD Day!!! Please try to arrive at the gym on the hour so we can organize teams!!! Warmup As Needed Team WOD In Teams of 2: Five rounds for time of: 40 Burpees 60 Box Jumps, 24″/20″ 40 Kettlebell Swings, 1.5Pood/1Pood 2 Rope Ascents Only one athlete can work at a time.  Teams must complete all the reps of each exercise before moving onto the next.  Sub 15 pullups for 1 rope ascent if needed. I found this Pullup Progression Chart on...

Warmup Row 1K WOD 1st Back Squat 5-5-5 2nd With a continuously running clock, do one pull-up and one push-up the first minute, two pull-ups and two push-ups the second minute, three pull-ups and three push-ups the third minute… continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able. Use as many sets in any order each minute as...

Warmup 3rnds of: 10 Burpee Box Jumps Samson Stretch WOD 1st Deadlift 3-3-3 2nd With a continuously running clock do one 135 pound Power Clean and Jerk the first minute, two 135 pound Power Clean and Jerks the second minute, three 135 pound Power Clean and Jerks the third minute… continuing as long as you are able. Use as many sets each minute as...

Rest Day/Make up Day/Test Day/Skill...

Warmup CrossFit Warmup WOD “Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Congratulations to everyone who stuck out the Paleo Challenge!  Today we will have the final Test at 11am.  We will do the weigh in , photos, row and max pullups.  I...

**ATTENTION PALEO CHALLENGE CONTESTANTS** WE WILL HOLD THE FINAL TESTS ON SATURDAY AT 11 AM. WE WILL DO THE FINAL WEIGH IN, PHOTOS,ROW, AND MAX PULLUPS. Warmup 3rnds of: 20 Back Ext. 30 Ab Mat 15sec L-Sit WOD For time: Row 1K 35 pound Dumbbell snatch, 50 reps Row 750m 35 pound Dumbbell snatch, 36 reps Row 500m 35 pound Dumbbell snatch, 20 reps These are one-arm squat snatches, alternating arms.  They are from the ground.  A 1 Pood KB may be used in...

Warmup Row 1K WOD “Lynne” 5 rounds for max reps of: Body Weight Bench Press Pullups Congratulations to Mike Curran who placed 15th in the Serious 7 WOD at the Sectionals with a 7 rep max squat clean of 205.  Mike also placed 36th...

Team WOD Day!! Please try to arrive at the gym on the hour so we can organize teams… Warmup As Needed for Team WOD Team WOD In teams of 2 8 rounds for time of: Run 400 meters 10 Wall balls, 20lb/16lb One athlete will start with the wall balls and the other will start with the run.  Athletes will switch off as their partner completes the run.  The wall ball must not touch the ground throughout the entire WOD.  Each athlete is required to do 10...

Warmup CrossFit Warmup WOD 1st Squat Snatch 3-3-3 2nd For time: 10-9-8-7-6-5-4-3-2-1 Strict Pullups Box Jumps, 24″ Toes To Bar We improve ourselves by victories over ourself. There must be contests, and you must win. –Edward Gibbon Congratulations Tim on the birth of your baby boy, Lucas...

Warmup Row 1K WOD 1st a.) Shoulder Press 5-5-5 b.) Push Jerk 3-3-3 c.) Push Press to Push Jerk 95lb/65lb for max reps 2nd Three rounds for time of: 275 pound Deadlift, 10 reps 50 Double-unders Congratulations to Dan Sawicki and Mike Curran.  I believe as it stands Dan placed 36th overall and Mike placed 54th.  You guys did a hell of a job representing the...

Rest Day/Test Day/Make up Day/Skill...

Warmup 3 Rounds of: 3 Handstand Pushups 10sec L-sit 15 Back Ext 15 Squats WOD “Daniel” For time: 50 Pull-ups 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 Pull-ups GOOD LUCK TO DAN SAWICKI AND MIKE CURRAN, WHO ARE COMPETING IN TOMORROWS NORTHEAST SECTIONALS! “This is my body, and I can do whatever I want to it. I can push it; Study it; Tweak it; Listen to it. Everybody wants to know...

Warmup CrossFit Warmup WOD Ontario Sectional Workouts 1st For time: Row 3K 2nd 3 Rounds for time of: 10 Overhead Squats (95lb/65lb) 10 Burpees “At the peak of tremendous and victorious effort, while the blood is pounding in your head, all suddenly becomes quiet within you. Everything seems clearer and whiter than ever before, as if great spotlights had been turned on. At that moment, you have the conviction that you contain all the power in the world,...

Warmup Run 1mile WOD AMRAP in 20min of: 15 Double Unders 12 Press (Any), 95lb 9 Sumo Deadlift High Pull, 95lb 6 Knees to Elbows   Running the Wrong Way? By Dr. Lon...

Warmup As needed for team contest Team WOD Teams of 2 1st Squat Clean, 7rep max ***5 min time limit (total) 2nd Team “Angie” with Pet Rock For time: 200 Pull-ups 200 Push-ups 200 Sit-ups 200 Squats Only one athlete can work at a time.  Each team will be given a Pet Rock (1.5 Pood Kettlebell).  The Pet Rock must not be set down throughout the entire workout.  If the Pet Rock is set down, the workout must be started from the begining.  Score...