***CLASS CANCELED TOMORROW – FEB 2ND, rescheduled for Feb 3rd***
WOD:
Lynn and Pam box jumping
10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups
Post reps to comments section.
**No classes on Tuesday, Feb 2nd class will be on Feb 3rd instead**
We're looking forward to warmer weather and Season Two of The Plaground Croquet Club!
WOD:
Pain and Death By Tabata
Perform:
Tabata Deadlift, Burpee, Squats, Med ball pushups
Professional – 275 lbs
Collegiate/Amateur – 185 lbs
*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. Then perform as many air squats as possible. Rest 10 seconds. Then perform as many med ball squats as possible. Rest 10 seconds. Repeat this 28 more times for a total of 32 sets. Your score is counted by the total number of reps in 32 sets; 8 alternating sets of deadlifts, burpees, squats, and medball pushups.
Note – everyone will be squatting to a medball. If your ass doesn’t hit the medball, your rep does not count.
WOD:
George driving up during his back squat. solid.
Back Squat
1-1-1-1-1
Post load to comments
Challenge yourself with weights, while maintaining solid form is the key to this workout.
Extra Credit WOD:
AMRAP = 15 minutes
10 ball cleans
7 push ups
***Reminders***
- Parking: we are finding that our driveway is getting destroyed due to people turning around in the driveway by the electrical box. If you cannot back out of the driveway, please park on the street. This may need to change if the town catches on, but we will cross that bridge when we get to it. Also, please do not drive on the lawn, we have a sprinkler system.
- Footwear: when there is snow on the ground or wet conditions, please bring your sneakers and wear different footwear into the gym to cut down on debris coming into the gym.
- Bathroom: our bathroom is open to all of you for use. Please be respectful. If you have dirt on your shoes, please remove your shoes. Also, please note that in our house we have to keep the seat and the lid down so that the cats stay out of the potty. They love water!!
Thanks for your help on these items.
Rest Day or WOD Make-up Day!
Playground Schedule for weekend:
1/30 – 8am to 10:00am
1/31 – 9am to 10:30
For the weekly schedule check the schedule page
WOD:
Wall balls for Dollie!
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.
Post total to comments.
WOD:
Five rounds for time of:
Row 500 meters
135 pound thruster, 7 reps
Post time to comments.
SCHEDULE:
1/26 – 5PM
1/27 – 5:15AM, 9AM
1/28 – 5pm
1/29 – All sessions
WOD:
Playground "weekend warriors" are back at it again!
For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups
Looking forward to another winter month coming to a close. This weekend was great to be outside even if it was chilly, as always once you get moving the cold is actually refreshing. We are very impressed with everyone’s progress on movements that were once tough for you. You all stayed focused on form rather than time, which is the key to getting faster. Better form = better times. Keep up the good work crew.
WOD:
“Stuck in my straw”
100 Meter Run
40 Box Jumps (24”)
200 Meter Run
30 Chest to Bar Pullups
300 Meter Run
20 Burpees
400 Meter Run
10 Squat Clean and Jerks (135 lbs / 95 lbs)
400 Meter Run
20 Burpees
300 Meter Run
30 Chest to Bar Pullups
200 Meter Run
40 Box Jumps
100 Meter Run
Great efforts on Fran yesterday. Bring it hard today to earn the rest day for tomorrow.
HAPPY BIRTHDAY TO Annie and J.J!!
Bryan tackling "Pocket Liver"
WOD:
“Fran”
21-15-9
Thrusters 95lb
Pull-ups
And for extra credit: 50 GHD sit-ups for time
“Fran” was requested by the birthday girl, it’s a nasty little number. Total gasser, but its over quick.
Schedule for this weekend:
1/23 – 8:30 to 10:30
1/24 – OFF
WOD:
These ladies are thrilled to be done with their WOD
Deadlift
3-3-3-3-3
The new rower got christen several times yesterday during the “Row, Burp, Run” WOD.
Thanks again to all of you for the very generous gift certificate to Again Faster. You all made it possible for our gym to have a shiny new rower.
We wanted to share an email we got from one of our members, who talks about how CrossFit has helped outside of the gym.
“Will and Cindy,
I think I’ve mentioned to the two of you before that I played lacrosse all through college. Since moving down to Groton for work I’ve been removed from the competitive lacrosse that I once got to experience everyday for 4 years up at college.Today I was able to play lacrosse in an indoor facility in Warwick to start off a 9 week season that consists of current college players, college lacrosse alumni and adults out to enjoy some competitive lacrosse. Aside from the lacrosse let me tell you what a difference I saw in just strength, speed and agility.I’m absolutely sure it’s a result of the crossfit workouts I’ve been doing. I don’t think I’ve ever been able to shoot as hard on the run as I was today, after almost every shot I had to say to myself WOW. I feel like I’m absolutely cruising with sprints, and my change of directions are so on point. I know a majority of what I’m talking about is a direct result of developing my core strength and I’m just blown away with the results after experiencing it today. The crossfit workouts can be intimidating, but just looking at them motivates me to do them and after completing them I feel like I just crushed it.Keep the workouts coming! Thank you for all of your motivation and dedication towards developing us all into crossfit athletes.
Bryan Jackson”
