Warmup
CrossFit Warmup
WOD
Deadlift 5-5-5
Then…
AMRAP in 12 minutes of:
5 Pull-ups
10 Push-ups
15 Box Jumps, 20″
WOD Tuesday 070709
WOD Sunday 070509
Rest Day/Make-up/Skill Development
WOD Saturday 070409
Warmup
Row 1K
Workout
In celebration of our Independence Day, the WOD will be a Hero workout of your choice. Check out the Hero workouts at http://www.crossfit.com/cf-info/faq.html#WOD1
HAPPY 4TH OF JULY!!!
WOD Friday 070309
Warmup
3 rounds of:
10 pull-ups
10 back extensions
10 1 pood kettlebell swings
20 double unders(50 single)
samson stretch
WOD
“Elizabeth”
21-15-9
135lb Clean
Ring Dips
To answer everyone’s question, the Clean is a FULL Squat clean.
WOD Thursday 070209
“CrossFit Total”
Back Squat, 1rep
Shoulder Press, 1rep
Deadlift, 1rep
WOD Wednesday 070109
“Nicole”
AMRAP in 20 minutes of:
Run 400 meters
Max Rep Pull-ups
WOD Tuesday 063009
AMRAP in 20 minutes of:
95lb Thrusters, 5reps
95lb Hang Power Cleans, 7reps
95lb Sumo Deadlift High-Pulls, 10reps
WOD Monday 062909
“Barbara”
Five rounds, each for a time of:
20 Pull-ups
30 Push-ups
40 Sit-ups (Ab-Mat)
50 Air Squats
Rest precisely 3 minutes between each round.
This is a tough WOD, but it is even harder when we do it with proper and FULL range of motion. A push-up is lowered until your chest touches the ground. At the top of the push-up your arms AND shoulders should be locked out. Also, the top of an air squat requires that you open your hips to finish the rep. Remember, Full and proper range of motion is where we get stronger. We want to train our muscles through their weak points as well as their strong points.
WOD Sunday 062809
Open Gym/Make-up Day/Skill Development
WOD Saturday 062709
Complete the following:
Back Squat 5-5-5
Then…
AMRAP in 12 minutes of:
10 Kettlebell Swings, 1.5pood
15 Box Jumps
Everyone did a great job with Grace yesterday. There were some real impressive times.
“Winning isn’t everything, but wanting to win is”. (Vince Lombardi)
WOD Friday 062609
“Grace”
For time:
135lb Clean and Jerk, 30reps
The bar must go from the ground to overhead locked out. You may drop the weight (a controlled drop).
WOD Thursday 062509
For time:
30-25-20-15-10-5
Virtual Shoveling
Pull-ups
Use 24″ box and an olympic bar. Place one plate on one side of the bar. Men use 45lb and women use 25lb. Touch the weight on one side of the box and then the other for one rep.
***Use your legs and keep your back naturally arched. We are in NE so we should be used to shoveling. This WOD does suck.
We had a good turnout for the Taste of Shrewsbury St. last night. Thank you to everyone that stopped in.
WOD Tuesday 062309
***TOMORROW***(or today 6/23 if your looking at the date) We will be having food and drinks at the gym for the Taste of Shrewsbury St. Friends and family of members are also welcome. We will be starting of at 4pm and going to whenever.
“Filthy Fifty”
For time:
50 Box Jumps, 24 inch box
50 Jumping Pullups
50 Kettlebell Swings, 1 Pood
Walking Lunge, 50 Steps
50 Knees to Elbows
50 Push Press, 45lbs
50 Back Extensions
50 Wall Ball Shots, 20lbs
50 Burpees
50 Double Unders
http://www.youtube.com/watch?v=bPsum8g0gTY (GET READY!)
