wednesday 1.2.13


Skill:

           power clean/ hollow rock

Strength:

        power clean: 2rm 

        Hollow rock: 4x20

WOD:

         10 amrap

        20 power cleans (185/135)

        20 s2o (135/95)

        20 ohs (95/65) 

        


Read more: wednesday 1.2.13
 

new years eve 2012 

class schedule for NYE: 6/9/12. no class tuesday

IMG 2441Skill:

           rowing

 

WOD:

         1) 1RFT

             12 body weight back squats

             31 burpees

             12 body weight back squats 


        2) 5 amrap

            500m row

            ME Double Unders





Change the word running with CrossFit when Will Smith speaks!


Read more: monday 12.31.12
 

friday 12.28.12

IMG 2466Skill:

           lever/ttb

Strength:

        lever: 4x3

        ring dips: 4x5

WOD:

         12 amrap

         20 grass hopers (L+R=1)

         15 ttb

         10 box jumps (30/24)

         

Read more: friday 12.28.12
 

thursday 12.27.12

IMG 2486

Strength:

        ring rows: 4x12

        rev band fly: 4x20

        YTI: 3x8ea

WOD:

         8 amrap

         12 pull-ups

         24 lunges (53/35)

Read more: thursday 12.27.12
 

Wednesday 12.26.12

Skill:

           Deadlift

Strength:

        

WOD:

  1) "Diane"


  2) 800 m

Read more: Wednesday 12.26.12
 

missing elf cartoon


Merry Christmas 

to all the CFrte1 athletes! 

images      

Read more: Merry Christmas
 

Christmas Eve 12.24.12

victoria-soto-newtown-ct-sandy-hook


Victoria

5 Rounds: 
10 Thrusters, (95,65)
 14 Box Jump (24,20)
 12 SDHP (95.65) 
12 Burps
 27 KBS (53,35)

 

Read more: Christmas Eve 12.24.12
 

friday 12.21.12

Mondays class times: 6/9/12 NO Class Tuesday

Paleo meals will only be delivered on wednesday.

IMG 2484Skill:

           push jerk

Strength:

        push jerk: 3rm 

        reverse band fly: 3x20

WOD:

         otm 10

         8 push jerk (115/85)

         me bar hops

Read more: friday 12.21.12
 

thursday 12.20.12

IMG 2058Skill:

           deadlift

Strength:

        deadlift: 1rm 

WOD:

         4 sets (NFT) 

         ME bodyweight bench press

         ME 200m row

Read more: thursday 12.20.12
 

wednesday 12.19.12

IMG 2176Skill:

          kb snatch(demo)

Strength:

        me deadhang pull-up:3 sets

        banded good mornings: 3x15

WOD:

         20 pull-ups

         30 kb snatches total (53/35)

         40 burpees

         30 kb snatches

         20 pull-ups

Read more: wednesday 12.19.12
 

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