February 3 2012
Friday February 3 2012 Strength Back Squat: 1X6 @ 70% 1X6 @ 80% 1X3 @ 90% 1X2 @ 95% rest 2-3 min. between each set. Conditioning 3 Rounds Double Unders (2 Minutes Max Reps) Box Jump (Max Unbroken Reps) Record Double Unders and Box Jumps Per Round (ex. 100/30 88/28 56/29) Total Reps Saturday Feb 4 2012 10:00am Rowing Clinic. No Normal Class. Kids class as normal. Next Saturday Feb 11 2012 The gym will be closed (2/11) Adults & Kids due to the CrossFit Comp that Mark and Steph are competing in. I will be traveling down there with...
read moreFebruary 2 2012
Thursday February 2 2012 “Desforges” Five rounds for time of: 225 pound Deadlift, 12 reps 20 Pull-ups 135 pound Clean and jerk, 12 reps 20 Knees to elbows Post total time. Our member JennyBoom requested this since they went to high school together U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in...
read moreFebruary 1 2012
Wednesday February 1 2012 “Karen Interrupted” With a continuously running clock athletes accumulate as many wall ball shots as possible in 3:00. At 3:00, Karen is interrupted and the athletes have 5:00 to reach a one-rep max squat clean. At the 8:00 mark, athletes return to their wall balls and complete shots required to total 150 reps.This event is scored as two WODs: (1) total time to complete Karen (Including the 5:00 for the squat clean effort) (2) max weight achieved on lift Other news Rowing Clinic this Saturday at...
read moreJanuary 31 2012
Tuesday January 31 2012 Strength Tall Snatch 3RM Conditioning As many rounds as possible in 12 mins of: 5 Ground To Overheads (Atlas Stone) 93 lbs / 73 lbs 10 Ring Dips 15 Toes-to-Bars Post total rounds.
read moreJanuary 30 2012
Monday January 30 2012 Strength Back Squat 8 @ 65% 6 @ 75% 4 @ 85% 4 @ 90% Conditioning 5 Rounds for Time 3 Deadlifts 225 / 185 lbs 6 Pullup (Chest to Bar) 9 Pistols Deadlifts must be returned to starting position. no dropping. Chest to bars must be performed with chin over bar and elbows pointing back at top.
read moreJanuary 27 2012
Friday January 27 2012 “Cindy” As many rounds as possible in 20 minutes of 5 Pullups 10 Pushups 15 Air Squats
read moreJanuary 26 2012
Thursday January 26 2012 Strength Snatch Spend 10 minutes practicing form and working up to heavier weights. Conditioning Amrap 15 3 Power Snatch 135 / 95 lbs 15 Situps 30 Double Unders Reminder 1 Hour Rowing Clinic at CrossFit Swarm Feb 4 2012 http://www.crossfitswarm.com/events/rowing-clinic/
read moreJanuary 25 2012
Wednesday January 25 2012 Strength 3 Rounds Press 1 Push Press 3 Push Jerk 5 Do all three movements in succession without putting the bar down. Conditioning 3 Rounds 1 Min ME Wallballs (20/14 lbs) 1 Min ME Box Jumps (20″) 1 Min ME Situps (abmat)
read moreJanuary 24 2012
Tuesday January 2012 Strength Back Squat 1X8 @ 65%, 1X8 @ 70%, 1X8 @ 75%, 1X8 @ 80% – rest 2-3 min. between each set. Conditioning “Jeremy” 21 – 15 – 9 Overhead Squat 95/65 Burpees
read moreJanuary 23 2012
Monday January 23 2012 Strength Clean & Jerk. Establish a new 1RM, Strict 15 min. time limit Conditioning 5 rounds for time of: 7 Deadlifts 275/185 lbs 30 Air Squats 7 Handstand Push-ups Post total time.
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