November – 2011 – Crossfit Providence: Train. Play. Thrive.

Archive for November, 2011

Workout of the Day: 1-Dec-2011

0 CommentsWednesday • November 30, 2011 • by cfprovidence

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Elements WOD

OHS 5-5-5-5

WOD
1 minute each
burpee shuttle run
(1 burpee at each turn-around)
box jumps
wallball
push press
wallball
box jumps
burpee shuttle run

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Workout of the Day: 1-Dec-2011

12 CommentsWednesday • November 30, 2011 • by cfprovidence

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CrossFit WOD

Gymnastics 5 min AMRAP
5 Burpee Broad Jump
15 sec HS Hold
15 sec Hollow Body Hold

Gymnastics WOD
Alamo Baseline
10 Burpees
40 Squats
30 Sit-ups
20 Push-ups
10 Burpees

If feeling Frisky, do two rounds of the above, be sure to record your time for each round.

Finish with 100 Hollow Rocks and 100 Superman Rocks (can alternate between the rocks however needed)

Seasons Drinkings

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Workout of the Day: 30-Nov-2011

13 CommentsTuesday • November 29, 2011 • by cfprovidence

Photo: (J. McEvoy)

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CrossFit WOD

Hang Squat Snatch 1-1-1-1-1-1-1

Isabel
30 Snatches for time

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Workout of the Day: 30-Nov-2011

0 CommentsTuesday • November 29, 2011 • by cfprovidence

Photo: (J. McEvoy)

Elements WOD

5x Single Arm KB Press, each arm

Partner Dumbbell Fran
21-21-15-15-9-9
DB Thrusters
Jumping Pull-ups

Partner 1 will be doing 1 set of 21 DB Thrusters, when Partner 1 is done Partner 2 does 21 DB Thrusters, etc.
While one partner is working the other is doing that many Frog Jumps and vice versa

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Workout of the Day: 29-Nov-2011

0 CommentsMonday • November 28, 2011 • by cfprovidence

Photo: (J. McEvoy)

Elements WOD

3x Max Dead Hang Pull-ups or Ring Rows
3x Max Push-ups

100 KBS
At the start and top of each minute do 3 Burpees

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Workout of the Day: 29-Nov-2011

8 CommentsMonday • November 28, 2011 • by cfprovidence

Photo: (J. McEvoy)

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CrossFit WOD

15 min to find 3RM Back Squat

Viking
5 Rounds:
5 Back Squats (you can choose the weight)
Max C2B Pull-ups (if you can’t do more than 5 C2B pull-ups do regular kipping pull-ups)
Rest 2-3 minutes between rounds

Dogs are carnivores

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