Archive for June, 2011
Workout of the Day: 1-Jul-2011
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CrossFit WOD
Hollow Holds 3 x 30 sec
5 Min AMRAP:
Double Unders
4 Weighted Pull Ups (60-70% 1 RM) every minute for 7 minutes
Push Press Review
3 Rounds:
Push press@155/105 lbs, 12 reps
Toes to Bar, 12 reps
500m Run
Workout of the Day: 30-Jun-2011
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CrossFit WOD
10 Min of Double Unders
(If you don’t have consistent singles, get them, if you don’t have double unders, work on double unders, if you have double unders, work on single leg double unders, or triple unders)
THEN
400M Run with Jump Rope, 3 Air Squats every time you trip up
3 Rounds:
12 Back Squats @ BW
Broad jump @ 50 lb Dumbbells, 10m
rest
2 minutes between rounds. Use as few jumps as possible to cover 10m
CrossFit Beach Volleyball in Newport: July 17th Sunday @ 1pm
Photo: These Greek women have not RSVP’ed yet. Thanks for the photo SWATCH FIVB.
Make sure to RSVP here or on our Facebook: CrossFit Providence!
Just a fun day at 1st Beach in Newport. Volleyball will take place at the Atlantic Beach Club (an outdoor bar with live music) next to 1st Beach. No experience or a desire to play volleball required. RSVP here or on Facebook and we’ll put you on a team!
July 4th Workout Fundraiser: Heroes in Action
Please click here to learn more about our July 4th Workout Fundraiser – it is a team WOD. Don’t have a team? No problem, we’ll put people together the day of…just make sure you reserve your spot in the 8am or 9am class.
July 2-3-4 Limited Schedule
Saturday July 2:
- CrossFit @ 8:00am and 9:00am only
- Kids Fitness @ 9:00am
Sunday July 3:
- CrossFit @ 9:00am only
- Kids Fitness @ 9:00am
Monday July 4:
- All Boot Camps Cancelled
- CrossFit @ 8:00am and 9:00am only (Heroe’s in Action/Barbells for Boobs Fundraiser)
- On-Ramp moved to Tuesday night
Workout of the Day: 29-Jun-2011
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CrossFit WOD
Anniversary WOD
In Memory of Michael Murphy
Murph
1 mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 mile run
Workout of the Day: 28-Jun-2011
Photo:
CrossFit WOD
Anniversary WOD
In Memory of Michael McGreevy
Michael
3 Rounds
800 M Run
50 Back Extension
50 Sit-ups
Workout of the Day: 27-Jun-2011
Photo:
CrossFit WOD
Anniversary WOD
In memory of Jeffrey Taylor
JT
21-15-9
HSPU
Ring Dips
Push-ups
Workout of the Day: 26-Jun-2011
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CrossFit WOD
3 Min Max HSPU
50 Hollow Ups
30 V Ups
400 M Lunge
400 M Farmers Walk
(every time put weights down, 10 air squats)
Workout of the Day: 25-Jun-2011
Photo:
CrossFit WOD
Barbell Complex
10 Rounds For Load and Time- If you take weights off the bar at any time, 50 Burpee penalty. The weight you start with is the weight you end with
1 Power Snatch
2 OHS
3 Power Clean
4 Thruster
5 Back Squat
6 Burpees over bar
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