Sunday 03.31.2013

WOD

Easter Egg Hunt for time.

We will be closed today for Easter. No Open floor. We will resume our normal schedule tomorrow morning at 6. There will be a new Prep course beginning Tueaday night at 7:30 pm.

Saturday 03.30.2013

CrossFit Games Open WOD 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:
135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135/95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135/95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135/95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

We will be closed on Sunday for Easter.

Friday 03.29.2013

Five rounds for time:
Overhead walking lunge 50 ft. 45/25#
20 burpees
Finish with NFT:
3 sets of 15 GHD back extensions

Thursday 03.28.2013

5 rounds for total time:
Row 500 m
Bench Press 15 reps 135/85#
Rest exactly 3 minutes between rounds.

03.01.2013

2012 Open WOD 12.4
AMRAP 12 Min
150 Wall ball 20#/14#
90 Double unders
30 muscle-ups

The First 2013 CrossFit Open workout will be announced on Wednesday March 6th. Are you registered? We will be doing the Open workouts as part of our regular programing over the next 5 weeks. I encourage everyone to register, log your scores and see where you stand. It is a great tool to have to refer back to 3, 6 or 12 months from now to track your fitness improvements. So what are you waiting for?

Wednesday 02.27.2013

2012 Open WOD 12.3
AMRAP 18 min
15 Box Jumps 24″/20″
12 Push Press 115/75#
9 Toes to Bar

Tuesday 02.26.2013

2012 Open WOD 12.2
AMRAP 10 min
Snatch
30 reps @75/45,
30 @ 135/75,
30 @ 165/100,
AMRAP @ 210/120

Monday 02.25.2013

Back Squat
5×5
Then
2012 Open WOD 12.1
AMRAP 7 min
BURPEES (Burpees hate you too)

We are back to an all levels CrossFit class at 6 am. I hope to see everyone who “graduated” from the 6 am Prep class!

Sunday 02.24.2013

Active Recovery
Mobilize, Stretch with bands, use a lacrosse ball, do a light row or run.
Open Floor from 11-1.

Saturday 02.23.2013

2011 Open WOD 11.5
AMRAP 20 min
5 Hang Power CLean 145/100#
10 Toes to bar
15 Wall ball 20/14#

Adam Sturm will be competing in his first CrossFit Competition today, the Shoreline CrossFit Northeast Masters Throwdown. Let’s all wish him luck!