WOD:
Kathy is back after knee surgery and working hard. Nice to have you back Kathy.
“The Seven”
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
WOD:
Nice work today Steve! When rowing remember to keep an upright tight lumbar curve. Think of a deadlift and that is where your position should be during a pull on the rower.
“Split Jerk”
1-1-1-1-1-1-1
WOD:
Dalila gearing up for a PR.
“Fight Gone Bad”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
WOD:
Eileen is looking lean!
Five rounds for time of:
35 Double-unders
Run 200 meters
Shout out to everyone hitting PR’s yesterday during the strict press WOD. To name a few: Lynn kicked the morning crew off by rocking out a 65lb press! Suzanne PR’ed by 10lbs when she hit an impressive 90 lbs with ease. Both of these athletes are seeing progression because they come 5+ days a week and work their butts off to get better, faster, stronger.. (stonger)!! Great work friends! Keep it up.
Upcoming Events:
1.) If you guys can make it, come on down to Odin’s “Under The Lights” Soccer Game. Tonight, Wednesday, September 28, 2011 – Colchester Rec Plex. We’re Team Celtic – Wear your Green!
2.) Come chill with the Playground Community at the Jonathan Edwards Winery Harvest Festival on October 2nd at 12:00p.m.–6:00p.m.
Tickets are $20 in advance/$25 at the door. Kids under 12 are free with a parent
Your ticket price includes: Grape Stomping Contest, Hayrides, Artisans Tent, Vineyard Tour, Pumpkin Painting, Four Bands in two days and of course, wine tasting!
Gourmet Food Vendors will be offering brick oven pizza, antipasto platters, raw bar and gourmet grill cheese- plus lots of different sweet tooth options!
WOD:
Pam is working her form and the strength is coming. Nice job Pammie!
6 rounds for time of:
Row 300 meters
Rest 1 minute
Then:
5 minutes to establish 1 rep max strict press
Upcoming Events:
1.) If you guys can make it, come on down to Odin’s “Under The Lights” Soccer Game. Wednesday, September 28, 2011 – Colchester Rec Plex. We’re Team Celtic – Wear your Green!
2.) Come chill with the Playground Community at the Jonathan Edwards Winery Harvest Festival on October 2nd at 12:00p.m.–6:00p.m.
Tickets are $20 in advance/$25 at the door. Kids under 12 are free with a parent
Your ticket price includes: Grape Stomping Contest, Hayrides, Artisans Tent, Vineyard Tour, Pumpkin Painting, Four Bands in two days and of course, wine tasting!
Gourmet Food Vendors will be offering brick oven pizza, antipasto platters, raw bar and gourmet grill cheese- plus lots of different sweet tooth options!
WOD:
Allie rocking box jumps.
“Lost at Sea”
Every minute on the minute:
15 air squats
max distance run
WOD is complete when athletes have covered 1600 meters.
We’re doing this as 400 meter runs, and using the siren function on the bullhorn to indicate SQUAT TIME
Post time to the comments.
Last time we hit this WOD was June 22, 2011 – to check your previous time click
WOD:
Jackie in position for push press.
“Weaver”
Four rounds of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups
This hero WOD is intense, please do not shy away because it looks horrific. We will scale for you accordingly. Come in and hit it hard so you can enjoy the weekend.
WOD:
Todd, we miss you! Hope all is well with the new home and hope to see you soon!
“Live, and let live”
AMRAP 10 minutes
10 push press (75/115)
15 Box Jump(24/20)
30 double unders
I Could not find a Malz football pic, but beer goes well with football.
CrossFit Football Total
3 Shots to find 1RM:
Power Cleans
Squats
Bench
Press
Deadlifts
Total of the 4 lifts is your Football Total
Take a peek at this video before hitting the “Football Total”
Keep fighting for improving position!
WOD:
“Down Went McGinty”
For time:
Row 500 meters
21 Overhead Squats (95 / 65)
Sprint 100 meters
18 Overhead Squats
Sprint 100 meters
15 Overhead Squats
Sprint 100 meters
12 Overhead Squats
Sprint 100 meters
9 Overhead Squats
Sprint 100 meters
6 Overhead Squats
Sprint 100 meters
3 Overhead Squats
Sprint 100 meters
