AMRAP 4 min 10 Box jumps 10 Sit ups 10 Ball slams Rest 90 sec in between rounds Complete 3 total rounds
CONTINUE READINGSkill of the day – Cleans 3 Position Cleans 6 x 1 – If you are experienced with the movement and comfortable with the movement progress in the following order – Ground, mid-thigh, high hang. If the movement is relatively new and you aren’t as comfortable with it start in the opposite order. WOD 4 […]
CONTINUE READINGTest out day FRONT SQUATS Be sure to warm up and mobilize thoroughly before beginning max effort attempts on your Front Squat. Give yourself 3 legitimate attempts at a front squat max. Rest approximately 2 minutes between efforts. We are looking for a FULL range of motion squat, crease up hip below knee, unless you […]
CONTINUE READING“Goodbye 2011, HELLO 2012!” AMRAP 12 min 20 Double unders (To celebrate the last day of double under December) 11 Push ups 20 Russian kettlebell swings 1.5/1 pood 12 Walking lunges
CONTINUE READINGSnatch skill work 5 x 1 3 position snatch (Refer to video below) Then 4 Rounds 30 Double unders 20 Push press 75/55 10 Pull ups OPT demonstrating the 3 Position Snatch Not the PR that Paul attained last night but a beautiful squat nonetheless!
CONTINUE READINGBack squats 3 x 5 THEN AMRAP 5 minutes 8 Back squats 10 Box jumps 24/20 Pat actively pulling himself under the barbell
CONTINUE READINGWOD Courtesy of CrossFit Oldtown 5 Rounds 3 Deadlift 2 Hang power cleans 1 Jerk *Try to increase your load every round. Go as heavy as possible by round 5. Reps should be unbroken. Rest 2 minutes in between rounds. Cash out 5 x 150m rowing sprints – Rest 30 sec between efforts
CONTINUE READINGCLOSED TODAY We will resume our regular schedule Tuesday 12/27/11 THERE WILL BE NO CHANGES TO OUR SCHEDULE OVER THE NEW YEAR’S WEEKEND. WE WILL ALSO RUN REGULARLY SCHEDULED CLASSES 1/2/12
CONTINUE READINGHAPPY HANUKKAH AND MERRY CHRISTMAS! “12 Days of Christmas” from the Throwdown Series 1 Power snatch 95/65 2 Ring dips 3 Burpees 4 Pull ups 5 Toes to bar 6 Push ups 7 Air squats 8 Jumping lunges 9 Box jumps 10 Wall balls 20/14 11 Kettlebell swings 12 Thrusters 95/65
CONTINUE READINGMake up a missed WOD HOLIDAY SCHEDULE 12/24 – 8am ADULT GROUP CLASS ONLY. ALL OTHER CLASSES CANCELLED 12/26 – CLOSED We are at full capacity for our 12 Days of Christmas WOD on Christmas Eve. Please note that we will have to run 2 waves. Each wave will have a 30 min time cap. […]
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