WOD:
Hey, it’s Sunday – we leave it up to Coach Moorcroft and his craziness.
Points:
We know we’ve been kicking the crap out of you with the programming since the move. Stay strong kids, there is a method behind the madness. You show up, you do the work, and you reap the results.
As we’re fond of saying: “If it was easy to be in shape, everyone would be in shape!”
WOD:
Q rocking the dead lift!
“Helen”
3 rounds for time of:
Run 400 meters
21 KB Swings (1.5 pood/1 pood)
12 pull-ups
WOD:
Melissa rocking deadlifts - nice work preggers!
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
You will have 3 attempts to establish your one rep max for each lift
Please be prepared to know where your starting point is with each lift. This is an important strength WOD that should not be missed. Remember keeping it constantly varied is “where its at.” After this WOD if you feel you need a cardio burn, go hit the pavement or Row a 5k.
WOD:
“The Seven”
Coach Randy you are looking ripped! Handstand push-ups
Seven rounds for time of:
7 HSPU
7 135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
Scaling will depend on where you are at in the progression of each movement. Work with your coaches to find a suitable sub for a movement if necessary.
Reminders:
Go register for the Manchester Road Race. We will be running it again this year, and need to know how many shirts. The cost per a shirt will be around 15.00 depending on the material we go with. http://www.manchesterroadrace.com/
Grand Opening party Nov 13, @ 7:30PM. Sign up in the gym to bring a dish to share.. We will provide beer and wine.
WOD:
CrossFit rock star Nate flipping the tire!
800 meter Run for time – Go for a PR.
Followed by:
“Deadlift Terribleness”
Complete as many reps as possible in 3 sets of Deadlifts. After each set strip the bar and reload with the appropriate weight. For example, a male Big Dawg will complete AMRAP with 275#, then rest as needed, reset the bar with 225# and again complete AMRAP Deads, rest as neeeded, reset the bar with 135# and again complete AMRAP Deadlifts.
Big Dawgs:
Men’s weights: 275, 225, 135 lbs
Women’s weights: 185, 155, 95 lbs
Pack:
Men’s weights: 225, 135, 95 lbs
Woment’s weights: 155, 95, 65 lbs
Pups:
Men’s weights: 135, 95, 65 lbs
Women’s weights: 95, 65, 45 lbs
This is not for time. Go for max reps and rest as needed between sets. Reps should be touch and go. No stopping, no bouncing. You may rest at the top, but resting at the bottom terminates the set.
Reminders:
Go register for the Manchester Road Race. We will be running it again this year, and need to know how many shirts. The cost per a shirt will be around 15.00 depending on the material we go with. http://www.manchesterroadrace.com/
WOD:
Who is this handsome super hero..?? It's almost that time again.. Resist the urge to pound down the Halloween Candy.
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.
Scale this WOD as necessary. Most will have a heavier clean then jerk, pick a weight that is challenging.
Great job on Monday On Ramps with your WOD, you all are progressing quickly. And to our main class friends, it was nice to see all of you grind through yesterday’s bear of a WOD. Good work folks, keep it up!
Reminder:
- On Ramp class is Monday, Wednesday and Saturday’s. If you cannot make a certain day/time, please let the coaches know and we will try to fit you into a make-up class.
- Next On Ramp begins November 1st. We are also offering a condensed On Ramp for those who do not want to be in a group setting, can take classes 1 on 1 with a trainer.
- Grand Opening party on November 13, at 7:30PM, please feel free to invite your family and friends.
WOD:
“Dem Apples”
5 Rounds for time of:
20 Pull ups
25 Wall Balls (20lb/14lb)
30 Double unders
How about “Dem Apples?”
WOD:
Stay on the lookout because these wheels are coming your way!
“Jack”
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
WOD:
Ya that's right "Shut up and Go!"
“Team Cindy”
Each member of the team will complete 20 rounds of “Cindy.” Only one athlete works at a time.
5 pull-ups
10 push-ups
15 squats
Crazy week of workouts at the Playground leaving us all looking forward to our rest days. Nice work folks with getting out of your comfort zones and hitting the gymnastic warm-up this week.
Day 3 of this month’s On Ramp class. All 9 athletes are doing an excellent job embracing CrossFit. The first class is always a killer with the squat tabata, but they all came back for more “love” on Day 2 to hit deads and burpees. We are looking forward to seeing these athletes kick some butt in the upcoming weeks.
Schedule:
Sunday: 8AM
Reminders:
* If any of you have friends that would like to get an introduction to CrossFit, please let us know. We will open Saturdays up for “Bring a buddy” WODs.
WOD:
4 rounds:
Run 800 meters
