Archive for June, 2010

Workout of the Day (WOD): Thr 01-Jul-2010

11 CommentsWednesday • June 30, 2010 • by cfprovidence

Gymnastics A

As many rounds as possible in 20 Min:
15 Push-ups
15 Knees-2-Elbows (K2E)
15 Swings KB (24/16kg) or DB(50/35-lbs)
15 Box Jumps

Scaling Options:
L1 | Knee tucks, 20/12kg or 40/25-lbs
L2 | Sit-ups, 16/8kg or 30-15-lbs

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Workout of the Day (WOD): Wed 30-Jun-2010

7 CommentsWednesday • June 30, 2010 • by cfprovidence

Strict Press:
3 sets of 5 reps. Add 5 lbs to weight used last week. Use the same weight for each of 3 sets. 5th rep should not be easy.
Rest 3 min b/t sets

“Frangie”
45 Thrusters (95/65)
45 Pull-ups

12 minute time limit, scale appropriately.

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Workout of the Day (WOD): Tue 29-Jun-2010

2 CommentsTuesday • June 29, 2010 • by cfprovidence

@ Brown Street Park

Lori-Ann and her Ultimate Sports Massage Team are now available for online booking! They offer 20-min to 90-min sports massages, cold plunge baths, kinesio taping and relaxing massages. Click here to book!

400m Jog
Dynamic Warm-up

3 x 100m Sprint Races

As Many Rounds As Possible in 15-mins of:
10 Pull-ups/Body Rows or 1 Rope Climb
20 Box Jumps
30m Bear Crawls

Scaling Options:
Use bands or perform jumping pull-ups. Sub step-ups for box jumps only as needed.

Permanent link to this post (83 words, estimated 20 secs reading time)

Workout of the Day (WOD): Tue 29-June-2010

15 CommentsTuesday • June 29, 2010 • by cfprovidence

The 5-year anniversary of “Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Permanent link to this post (71 words, estimated 17 secs reading time)

Workout of the Day (WOD): Mon 28-June-2010

3 CommentsMonday • June 28, 2010 • by cfprovidence

MOVED TO CROSSFIT PROVIDENCE!

Starting @ 545 PM in MMA Room with AC.

8 Tabata Intervals of:
Burpees
Air Squats
Push-ups
Sit-ups
Supermans

Note: 1 tabata interval is 0:20 of work with 0:10 of rest

Permanent link to this post (36 words, estimated 9 secs reading time)

Workout of the Day (WOD): Mon 28-Jun-2010

10 CommentsMonday • June 28, 2010 • by cfprovidence

Back Squat: 5-5-5
Add 5 lbs to weight used last week. Use the same weight for each of 3 sets. 5th rep should not be easy. Rest 3 min b/t sets.

The 1-mile run test is canceled because of the EPA’s Air Quality Alert Day – our atmosphere is too polluted to run.

We substituted a short met con in lieu of the mile run:
21-15-9
Dumbell Push Press (25-45-lbs)
Kettlebell / Dumbell Sqings (25-45 lbs)
Walking Lunges

1-Mile Loop
1/2 Mile Loop

Permanent link to this post (84 words, estimated 20 secs reading time)

Workout of the Day (WOD): Sun 27-Jun-2010

3 CommentsSunday • June 27, 2010 • by cfprovidence

CrossFit Warm-up x 2

“Daniel”
50 Pull-ups
400 meter run
95 pound Thruster, 21 rep
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Scaling Options:
L1 | use bands, 65-lb thruster, run!
L2 | jumping pull-ups, 35-lb thruster, 400 meter runs

Permanent link to this post (47 words, estimated 11 secs reading time)

Workout of the Day (WOD): Sat 26-Jun-2010

1 CommentSaturday • June 26, 2010 • by cfprovidence

Come in to workout and raise money for Kelly Carse! Rolling heats from 9am to 11pm. Grab a partner or we’ll find one for you. CrossFit Intro workouts will take place as well!

Partner Workout: 3 rounds for time
Ladders 1-1, 2-2, 3-3, 4-4, 5-5
Wall Balls (20/14-lbs)
Burpees
Kettlebell/Dumbell Swings (2/1.5 pood) (55/35-lbs)
Box Jumps (24/20″)
Tire Flips

Scaling Options:
L1 | 14/10-lb balls, 45/25-lbs, 20/18″
L2 | 10/6-lb balls, 35/15-lbs, step-ups

Permanent link to this post (74 words, estimated 18 secs reading time)

Workout of the Day (WOD): Fri 25-Jun-2010

0 CommentsFriday • June 25, 2010 • by cfprovidence

Dynamic Warm-Up

Deadlift: 3 sets of 5 reps.Add 10 lbs to weight used last week. Use the same weight for each of 3 sets. 5th rep should not be easy.

Rest 3 min b/t sets

8 rounds of 20 seconds of work followed by 10 seconds of rest of:

Tabata Sit-up
Tabata Frog Jump
Tabata Burpee

Permanent link to this post (57 words, estimated 14 secs reading time)

Partner Workout Fundraiser for Kelly Carse

7 CommentsThursday • June 24, 2010 • by cfprovidence

26-June | 9am to 11am
Help send Kelly to the CrossFit games in California! Enter with a partner and compete! Partners should be male/male or female/female to be eligible for prizes. A $25 donation is requested per team. There will be one workout with rolling heats from 9am to 11am. This event is open to all CrossFitters!

Permanent link to this post (58 words, estimated 14 secs reading time)

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