WOD:
Saturday Special
3 rounds for time:
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30Apr
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29Apr
Situps are cute but going overhead will give you real core strength!
WOD:
Every 30 seconds: Run 40 meters all out
Rest as needed
Push Press 3-3-3-3-3 Reps
Just a note: These sprints are all out sprints for a very short distance. Be sure you are very warmed up (you should be sweating at the end of your warmup). Also consider easing into the first few sprints and ramp up to full speed.
Good luck to Margaret who will be going to a local Crossfit competition, “A Festivus for the Rest of Us”, this Saturday at CrossFit Relentless in West Hartford, CT.
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28Apr
WOD:
Brooke getting down and dirty for games WOD # 2.
Pocket Liver
5 rounds for time:
135 lbs / 95 lbs
6 Power Cleans
9 times overhead any way (pick your poison – push press, push jerk, split jerk, snatch balance, some new-and-as-yet-undiscovered movement)
12 Back SquatToday’s 4PM class has been moved to a 4:30 PM start time. Please make a note of it.
The last games WOD 11.6 will be hosted on April 29th at 6am, 9:30am and April 30th at 10AM. Please sign up on the board. We are almost done folks and life for many of you in terms of training can go back to normal. You all did fantastic! Keep up the good work.
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26Apr
The 4pm class on April 28th will start at 4:30PM
WOD:
Grit always gives 100% on every WOD! You rock Grit!
Chelsea
AMRAP 30 minutes
each minute on the minute complete:
5 pull-ups
10 push-ups
15 squats -
26Apr
WOD:
Pulls for everyone! How is your kipping pull-up coming along?
“Gas Your Ass”
10 rounds for time:
100 m sprint
15 Burpees
100 m sprint
15 Box Jumps (24” / 20”) -
25Apr
WOD:
Power Clean 5×3
Rest as needed
100 Pushups for time
Rest as needed
10 minutes sitting in a squat, K-Star style
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24Apr
Odin's Easter Basket.
Happy Easter, and beware the Zombie Apocalypse!
Here’s a WOD you can hit at home to burn off all the chocolate and bacon…
“Hosenfefer”
5 rounds for time:
10 Handstand Pushups
25 Situps
50 Double Unders
Enjoy!
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23Apr
WOD:
More toys to come. We must reorganize the gym. Changes are heading your way.
“Hakuna Matata”
5 rounds for time:
45LB Thrusters – 12 reps
KB Swings (1.5 pood/1 pood) – 12 reps
Pull-ups – 12 reps
K2E – 12 reps
Run 400 meter
SCHEDULE
Saturday:
8:30 class
10am – games wod
Sunday:
CLOSED
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22Apr
Excellent improvements on the rack position ladies!
WOD: Weight: 1.5x Bodyweight For time:
10 Deadlifts, 1 Burpee
9 Deadlifts, 2 Burpees
8 Deadlifts, 3 Burpees
7 Deadlifts, 4 Burpees
6 Deadlifts, 5 Burpees
5 Deadlifts, 6 Burpees
4 Deadlifts, 7 Burpees
3 Deadlifts, 8 Burpees
2 Deadlifts, 9 Burpees
1 Deadlift, 10 Burpees
Saturday classes:
8:30AM
10AM – games WOD Check this out: How to get really fast on Toes to Bar
Sunday:
closed
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21Apr
WOD:
Kelly working the clean
“Hillbilly Lipstick”
5 rounds for time:
10 Squat Clean and Jerks (135 / 95)
15 BurpeesOur apologies to those who showed up for the 6:30PM class yesterday and no coach was available to cover. Please check the website prior to coming to class. The 6:30PM class on MWF has been a challenge to get consistent coverage. We will be working to ensure that this class is covered consistently going forward.
Thanks for your understanding.
Schedule:
Friday classes are as follows:
5AM, 6AM, 9:30AM, 4PM and 5:30PM. No 6:30PM class because of the holiday
Saturday classes:
8:30AM
10AM – games WOD
Sunday:
closed
