Warmup 3 rounds of: 10 Burpee Box Jumps Samson Stretch WOD 3 Rounds for time of: 95lb Sumo Deadlift High-Pull, 21reps Run 400 meters 1.5 Pood Kettlebell Swing, 21 Reps Run 400 meters Finish 3 Rounds of: 25 Double Unders or...

***For all those interested in the CFNE Team Throwdown we have a sign-up sheet at the front desk.  We will be having our own competion to determine teams.*** Warmup 3 rounds of: 10 Pullups 10 Ring Dips 10 Squats 10 Double Unders WOD For time 30, 25, 20, 15, 10, and 5 rep rounds of: Virtual shoveling [wmv] [mov] Push-ups With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the...

Warmup CrossFit Warmup WOD Squat Clean 3-3-3-3-3 Then… Ten rounds for time of: 3 Weighted Pull-ups, 45 pounds 5 Strict Pull-ups 7 Kipping Pull-up For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set. Record time and number of sets to...

Rest Day/Make up Day/Skill...

***Mandy’s going away Party*** 2pm Saturday 9/26/09 @ Higgin’s house 383 Mower St. in Worcester Warmup Row 2K WOD Five rounds for time of: 45 pound barbell Overhead walking lunges, 20 alternating steps 21 Burpees Let trailing knee gently kiss the ground on each lunge. Finish 45lb Hang Snatch,...

***Mandy’s Going Away Party Sat 9/26/09*** Details in Special Events Warmup Run 1 mile WOD For time: 15 Handstand push-ups 1 L Pull-up 13 Handstand push-ups 3 L Pull-ups 11 Handstand push-ups 5 L Pull-ups 9 Handstand push-ups 7 L Pull-ups 7 Handstand push-ups 9 L Pull-ups 5 Handstand push-ups 11 L Pull-ups 3 Handstand push-ups 13 L Pull-ups 1 Handstand push-up 15 L Pull-ups Finish 3rounds of: Max hold...

Warmup CrossFit Warmup WOD For time: 155 pound Power clean 15 reps 30 Ring dips 155 pound Power clean 12 reps 24 Ring dips 155 pound Power clean 9 reps 18 Ring dips 155 pound Power clean 6 reps 12 Ring dips 155 pound Power clean 3 reps 6 Ring dips Finish 50 GHD...

Warmup Run 800 meters Samson Stretch Run 800 meters Samson Stretch WOD For time: 30 Ab Mat Sit-ups 10 Hip & Back Extensions 95 pound Thrusters, 30 reps 50 Pull-ups 90 Ab Mat Sit-ups 30 Hip & Back Extensions 95 pound Thrusters, 20 reps 35 Pull-ups 150 Ab Mat Sit-ups 50 Hip & Back Extensions 95 pound Thrusters, 10 reps 20 Pull-ups Finish 50 Push Jerks...

Warmup 3rounds of: 10 Ring Dips 10 Back Ext 10 Box Jumps Samson Stretch WOD Deadlift 5-5-5 Then… With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute… continuing as long as you are able. Use as many sets each minute as needed. Finish For Time: 30...

Warmup Row 1K WOD “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. Finish Overhead Squat...

Rest Day/Make up Day/Skill...

Warmup 50 Burpees WOD Complete four rounds for time: Run 400 meters 15 Handstand Push-ups 15 ft Rope Climb, 2 ascents Finish 75 Double Unders or Attempts Matt Chase and Paul Cyr on their 100mile...

Warmup As needed for Contest Contest WOD “Randy” For time: 75 Power Snatches, 75lb ***A Power Snatch is from the floor to overhead each...

Warmup CrossFit Warmup WOD For time: Row 1000 meters Run 1/2 mile Row 750 meters Run 3/4 mile Row 500 meters Run  1 mile ***Each run will involve an “Adam’s St.” loop.  You will take a right out of the gym and your first right on Adam’s St. each run.  The loops will go as follows:  1/2 mile loop= Shrews. St. to Adams St. to Belmont St. to Granby St. to Shrews. St. and back to the Gym. 3/4 mile loop=Shrews. St. to Adams St. to...

Warmup 3 rounds of: 15 KB Swings 15 Box Jumps 15 Back Ext. WOD “Grace” For time: 135 Power Clean and Jerk, 30 reps Finish 20 Hang Snatches, 45lb/35lb ***A Hang Snatch involves a full overhead squat.  The bar is “snatched” out of the hang postion, and is caught in the squat...