Archive for June, 2010
Workout of the Day (WOD): Thr 01-Jul-2010
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
Workout of the Day (WOD): Wed 30-Jun-2010
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.
Workout of the Day (WOD): Tue 29-Jun-2010
@ 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.
Workout of the Day (WOD): Tue 29-June-2010
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!
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.
Workout of the Day (WOD): Mon 28-June-2010
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
Workout of the Day (WOD): Mon 28-Jun-2010
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
Workout of the Day (WOD): Sun 27-Jun-2010
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
Workout of the Day (WOD): Sat 26-Jun-2010
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
Workout of the Day (WOD): Fri 25-Jun-2010
8 rounds of 20 seconds of work followed by 10 seconds of rest of:
Tabata Sit-up
Tabata Frog Jump
Tabata Burpee
Partner Workout Fundraiser for Kelly Carse
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!
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