Archive for September, 2010
Workout of the Day: 26-Sep-2010
Photo: (J Antonelli)
CrossFit WOD
5 min Skill: Ring Dips
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull (75/55#)
Push jerk (75/55#)
Scaling:
L1| 55/35#
L2|35#
Workout of the Day: 25-Sep-2010
Photo: http://www.fgb5.org
Fight Gone Bad Fundraiser 8-11am
Heats begin at 8:15 am and will continue every 25 minutes; 8:40, 9:05, 9:30, 9:55, 10:20, and 10:45.
Eat. With. Us.
After the WOD, stick around for our post-FGB pot luck cook out, if you bring it we’ll grill it!
Inaugural Providence Hill Climb Challenge
Photo: http://www.pbn.com/US-Open-Cycling-Announces-Inaugural-Providence-Hill-Climb-Set-for-October-3,52448
Calling all cyclists! Young and old, and of any cycling ability!
Come out and raise money so that U.S. Open Cycling can continue helping people become healthier by incorporating cycling into their lives.
The 0.71mi course has a 63ft vertical rise that can challenge anyone from school-aged children to expert riders
Sunday October 3rd between 11:30am and 3pm at the corner of Smith and Canal Streets.
You can sign up individually or as part of a team
Cost before Sept. 29-
$20 for individual riders 18 years or older
$10 for children 12-18 years old
Workout of the Day: 24-Sep-2010
Photo (J Antonelli)
Help us raise money for the Wounded Warrior Project. Join team CrossFit Providence for “Fight Gone Bad” TOMORROW or donate.
Boot Camp @ Brown St Park
8 rounds of 2 min work: 1 min rest
20m Bear Crawls
15 Box Jumps
10 Supermans
Workout of the Day: 24-Sep-2010
Photo (J Antonelli)
Help us raise money for the Wounded Warrior Project. Join team CrossFit Providence for “Fight Gone Bad” TOMORROW or donate.
CrossFit WOD
5 min Skill: Pull-ups
Gymnastics A
For time:
100 Double Unders
75 Box Jumps (20″)
50 KB Swing (24/20 kg)
25 Burpees
Scaling:
L1| 4:1 Singles to Doubles, 16″, 20/16 kg
L2| 3:1 Singles to Doubles, step-ups, 16/12kg
FGB 5!
Photo: http://www.fgb5.org
Fight Gone Bad Fundraiser
29-Sep-2010 8-11am
Eat. With. Us.
After the WOD, stick around for our post-FGB pot luck cook out, if you bring it we’ll grill it!
Help us raise money for the Wounded Warrior Project. Join team CrossFt Providence for “Fight Gone Bad” on Saturday or donate
Workout of the Day: 23-Sep-2010
Photo: Congratulations to Mat Santos winning his MMA fight last Friday night at Twin River Casino!
Help us raise money for the Wounded Warrior Project. Join team CrossFit Providence for “Fight Gone Bad” on Saturday or donate.
Boot Camp WOD @ Brown St Park
5:00 Handstands
For Time:
50 Dips
50 Jumping pull-ups
50 Burpees
50 sit-ups
Workout of the Day: 23-Sep-2010
Photo: Congratulations to Mat Santos winning his MMA fight last Friday night at Twin River Casino!
Help us raise money for the Wounded Warrior Project. Join team CrossFit Providence for “Fight Gone Bad” on Saturday or donate.
CrossFit WOD
5 min Skill: Pull-ups
Power Snatch 1-1-1-1-1
As many rounds as possible in 20 min:
“Petranak Baseline”
500 M row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
Time Domain:
If you do not complete at least 3 rounds : 50 mountain climber penalty
Scaling Options:
Use bands, knee push-ups
Workout of the Day: 22-Sep-2010
Photo (J Antonelli): Coach Josh demonstrating Turkish Get-ups
Help us raise money for the Wounded Warrior Project. Join team CrossFit Providence for “Fight Gone Bad” on Saturday or donate.
Eat. With. Us. After the WOD, stick around for our post-FGB pot luck cook out, if you bring it we’ll grill it!
Boot Camp @ Brown St Park
4x 100m Sprints with 2:00 rest
3 rounds:
45/15 sec of
Burpees
Jumping pull-ups
Box jumps
Workout of the Day: 22-Sep-2010
Photo (J Antonelli): Coach Josh demonstrating Turkish Get-ups
Help us raise money for the Wounded Warrior Project. Join team CrossFit Providence for “Fight Gone Bad” on Saturday or donate.
Eat. With. Us. After the WOD, stick around for our post-FGB pot luck cook out, if you bring it we’ll grill it!
CrossFit WOD
5 min skill: Pull-ups
For Time (scaling options in parenthesis):
10 Handstand Push-ups (use bands/inverted box)
20 Knees to Elbow (knee tucks, jumping knee tucks)
30 Burpees (mountain climbers)
40 Walking Lunges
50 Pull-ups (bands/jumping)
60 Box Jumps 24/20″ (20/16, step-ups)
70 Squats
80 Push-ups (knees)
90 Sit-ups
100 Double unders (4:1, 3:1 singles)
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