“monday 6.9.14”

 

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Today is the final day to sign up for FRIDAYS Golf outing.

Warm-up:

          dynamix + mobility

Skill:

           squat snatch/power

Strength:

build to a heavy 3 tng squat snatch

 

Fitness:

power snatch build to a heavy 1 

 

WOD:

 

Amanda

9-7-5

muscle-up

squat snatch (135/95)

 

Fitness:

 

9 amrap

10 power snatches

15 ring rows

 

 

 

 

Read more: monday 6.9.14
 

“friday 6.6.14”

 

Warm-up:

          dynamic

Skill:

           TGU/ thruster

Strength:

front squat: 5x3 building 

turkish get up: 3x2ea

 

WOD:

12 amrap

7 thrusters (135/95)

7 ring dips

7 bar jumps (30/24)

 

Fitness:

12 amrap

10 thrusters (speed)

10 box dips

10 box jumps

 

 

 

 

 

Read more: friday 6.6.14
 

“thursday 6.5.14”

 

Warm-up:

          shoulder mobility

Skill:

          hang power clean/ power clean

Strength:

build to heavy: 3 power clean 

weighted neck to bar chin-ups: 5x3 (no vest)

 

WOD:

4 rounds

7 hang power cleans (205/140)

15 c2b pull-ups

Fitness:

10 amrap

10 power cleans (50-60% of 3rep)

10 ring rows

 

 

 

 

Read more: thursday 6.5.14
 

“wednesday 6.4.14”

 

Warm-up:

          dynamic

Skill:

           slam balls = c+j + slam

Strength:

12 otm

odd: 10 slam balls

even: 8 weighted db step ups each leg (open hip at top squeeze butt)

WOD:

3 rounds (3min on 1off) 

15 rkb swings

burpees onto plate full hip extension  

 

 

 

 

Read more: wednesday 6.4.14
 

“tuesday 6.3.14”

 

Warm-up:

          dynamic

Skill:

           split jerk/strict hanging leg raises

Strength:

build to a heavy 1: push press+push jerk+split jerk 

ttb: 3x10 unbroken

 

Fitness:

build to a heavy 5: s2oh

strict hanging leg raises: 3x10

WOD:

12 AMRAP

200m Run

M.E. Strict HSPU (every time you stop or come off wall you run again)

 

Fitness:

12 amrap

200 m run

10 db s2oh (heavy) 

 

 

 

 

Read more: tuesday 6.3.14
 

“monday 6.2.14”

 

Warm-up:

          2x 20 banded good mornings + 12 hanging shrugs

Skill:

           deadlift

Strength:

        deadlift: 2rm

        banded reverse fly: 3x20

WOD:

3 rounds

15 dl (245/170)

50 double unders

 

 

 

 

Read more: monday 6.2.14
 

“friday 5.30.14”

Come support Keidy at the Northeast Regionals. She will be competing all weekend at the Reebok headquarters in Canton. If you can't make it, here is a link to watch from home http://games.crossfit.com.

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No noon or 4pm class today.

Warm-up:

          mobility

Skill:

           squat clean

Strength:

        squat clean: build to a heavy 1.1. 

WOD:

OTM 8

3 squat cleans 70-80%

 

 

 

 

Read more: friday 5.30.14
 

“thursday 5.29.14”

 No Noon or 4pm class friday!

Warm-up:

          dynamic

Skill:

           DRAGONFLY (click to watch video) 

 

Strength:

dragonfly:4x3

bench DB row: 3x10 

WOD:

10 amrap

5 muscle ups

10 g2oh dbs (45/35)

10 ttb

 

Fitness:

 

12 amrap

15 ring rows

15 s2oh

15 ab mat sit-ups

 

 

 

 

Read more: thursday 5.29.14
 

“wednesday 5.28.14”

NO NOON or 4pm CLASS FRIDAY

 

Warm-up:

          coaches choice

Skill:

           bentch press/ rowing

Strength:

bench press: 3x5

db weighted chin-ups:5x1 

WOD:

5 minutes

300m row

30 wb (20/14)

M.E. burpees 

 

 

 

 

Read more: wednesday 5.28.14
 

“tuesday 5.27.13”

 

Warm-up:

          hs hold :20 + 20 banded good mornings + 8 tuck jumps x2

Skill:

           V-Ups

Strength:

OTM 12

10 V-Ups (odd)

10 BJ (30/24) (even)

WOD:

150 rkb swings (70/53) (NO CHALK)

(2 wall walks everytime you stop) 

 

 

 

 

Read more: tuesday 5.27.13
 

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