• 31Jul

  August 1, 2009

  playground 3 Comments
  

  Kimmie Rocking the Dead at the 2009 games

  OK, so first things first: props to our sister-in-law Kim for being the video of the day on the CrossFit main site.

  WOD:

  At the Playground, not the track, starting at 0800:

  Team WOD:

  2 Rounds for time:

  Each team member completes:

  100 Meter Bear Crawl

  100 Meter 45 / 25 lb plate overhead walking lunges

  Then, as a team:

  100 Kettlebell swings 1.5 pood / 1 pood

  100 20” box jumps

  100 Ball slams 20 lb / 14 lb dynamax ball

  100 Dumbbell Thrusters 40 / 25 lb dumbbells

  Winning team gets to go through the spanking machine.

  Challenges:

  Strength: Deadlift 5×3

  Endurance: 10 x 100m sprints, 30 s rest between sprints

  Pullups: 30 Dead Hang Pullups

• 30Jul

  July 31, 2009

  playground 10 Comments

  WOD:

  For time:

  Run 800 meters
  21 reps of strict press
  Run 800 meters
  Push Press – 21 reps
  Run 800 meters
  Push jerk – 21 rep

  Playground Challenges:

  Strength – 5 x3 strict press

  Endurance – Run 1.7 miles

  Pull-ups – 40 chest to bar

• 29Jul

  July 30, 2009

  playground 3 Comments

  WOD:

  

  Bob "praying" for the 10 rounds of love to end

  Eat a large pizza for time! And after that if you feel guilty, try this WOD.

  “Hip flexor hell”
  10-9-8-7-6-5-4-3-2-1

  Sumo deadlift high-pull (95lb/65lb)
  Pistols alternating legs
  GHD situps
  Burpee box jumps

• 28Jul

  July 29, 2009

  playground 6 Comments

  Happy Birthday Kacey!

  

  Way to bring the intensity ladies! Love it!

  WOD:

  10 rounds for time:

  10 pull-ups
  10 push-ups
  10 sit-ups
  10 squats

  Playground Challenges:

  Strength – 5 x 5 back squat

  Endurance – 5 x 400 run, 2 minute rest between runs

  Pull-ups – 30 dead hang pull-ups

  Great work on the team WOD today – Seddon Family!  You worked well together.  Courtney way to bring it on “Death by Tabata, doing one legged burpees with broken toes. You rock girl!

• 28Jul

  July 28, 2009

  playground 4 Comments

  

  Annie getting low in her squat

  WOD:

  Squat Snatch

  3-3-3-3-3

  Playground Challenges:

  Strength: N/A

  Endurance: 8 x 125 meter run, 1 minute rest between rounds

  Pull-ups: 30 L-hold pull-ups

  This week’s Schedule

  7/27, Monday – All sessions
  7/28, Tuesday – 9:30AM & 5:30PM
  7/29, Wednesday – All sessions
  7/30, Thursday – 9:30AM & 5:30PM
  7/31, Friday – 5:15AM (No evening classes)
  8/1, Saturday – 8AM to 11AM
  8/2, Sunday – OFF

• 27Jul

  July 27, 2009

  playground 3 Comments

  WOD:

  “Death By Tabata”

  Perform:

  Tabata Deadlift and Burpee

  *Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .

  *The entire workout should take 8 minutes.

  CrossFit Playground Challenges:

  

  Joyce is badass!

  Strength: 400 meter tire flip

  Endurance: 3 x 800m run, jog 400m between rounds

  Pull-up: 25 weighted pull-up at 15% body weight

  This week’s Schedule

  7/27, Monday – All sessions
  7/28, Tuesday – 9:30AM & 5:30PM
  7/29, Wednesday – All sessions
  7/30, Thursday – 9:30AM & 5:30PM
  7/31, Friday – 5:15AM (No evening classes)
  8/1, Saturday – 8AM to 11AM
  8/2, Sunday – OFF

  On Saturday, the Playground had a great time rocking through a team WOD. We plan to do this on the weekends, or every other weekend. If we decide to do it this weekend, we will be either at the Colchester Recplex or the HS track. Stay tuned.

• 26Jul

  July 26, 2009

  playground No Comments

  Rest Day – Playground is closed!

  

  Odin feeling the "love" after his snatch, run, hurdle WOD. Bring it Odin!

  Enjoy the weather and if you are itching to get out there and WOD try this one out:

  4 rounds for time of:

  Run 400 meter
  20 burpees
  20 sit-ups

• 25Jul

  July 25, 2009

  playground 3 Comments

  WOD:

  “Griff”

  Run 800 meters
  400 meter run backwards

  Run 800 meters
  400 meter run backwards

• 23Jul

  July 24, 2009

  playground 4 Comments

  WOD:

  

  Welcome Alex! Nice job on the "Filthy 25" - you definitely had the 50 - next time.

  10-9-8-7-6-5-4-3-2-1

  Start with 10 Kettlebell Swings. Sprint 100 yards. Perform 9 Kettlebell Swings. Sprint 100 yards. Perform 8 Kettlebell Swings. Sprint 100 yards…down to…1 Kettlebell Swing. Sprint 100 yards.

  Challenge WODs:

  Strength – 5 x 5 Bench Press
  Endurance – 5 x 500 row, 1 minute rest between set
  Pull-up – 30 L-holds

  Great work today everyone. Nice busy day at the Playground. A few new faces and some we haven’t seen for a while.  Great work to Bob and Alex who rocked their first – “Filthy 25.”

  Tom awesome job pushing yourself with the clean and jerk ladder. Chloe, Mckenzie, and Eileen great job with “DT”. Courtney and Mike rocked “Erin” out. Bailey great work on the “Filthy Fifty”, it was nice to see you back at the Playground.

  Morning crew great job with the clean and jerk ladder! Keep on coming, keep working hard,  keep a positive attitude, have fun, and the results will come.

  7/24 – No evening classes

• 23Jul

  July 23, 2009 – Get your WOD on!

  playground 14 Comments

  WOD:

  

  Will rocking some crazy WOD called, "Religion". Max Back squat/burpee box jumps

  With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute… continuing as long as you are able.

  Use as many sets each minute as needed.

  Post number of minutes completed to comments.

  Challenges:

  Strength – 5 x5 Deadlift
  Endurance – 4 x 400 meter run, 2 minute rest between runs
  Pull-up – 40 C2B pull-ups

  Keep on bringing it folks. Courtney you rocked out the “filthy fifty” yesterday, crushing your time from your first encounter with this WOD. The “Filthy Fifty” was the first WOD Courtney did when coming to the Playground back in May. Her first time was scaled to 25 reps and she still managed to beat her time when doing all 50 reps yesterday. Way to go Courtney!

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