Crossfit Providence http://crossfitprovidence.com A community committed to fitness by CrossFit. Sun, 05 Feb 2012 01:00:13 +0000 en hourly 1 http://wordpress.org/?v=3.2.1 Workout of the Day: 5-Feb-2012 http://crossfitprovidence.com/2012/02/04/workout-of-the-day-5-feb-2012/ http://crossfitprovidence.com/2012/02/04/workout-of-the-day-5-feb-2012/#comments Sun, 05 Feb 2012 01:00:13 +0000 cfprovidence http://crossfitprovidence.com/?p=9980 Photo:  (M. Liberatore)

CrossFit WOD

3 Rounds:
50 Double Unders
25 Kettlebell Swings
15 Burpee Box Jumps
20 Toes to Bar

 

Drink Coffee? Off with your head!

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Elements WOD

DB Bench Press 3-3-3-3

50 Jumping Pull-ups
50 KB SDLHP
25 Jumping Pull-ups
25 KB SDLHP

 

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]]> http://crossfitprovidence.com/2012/02/03/workout-of-the-day-4-feb-2012-2/feed/ 0 Workout of the Day: 4-Feb-2012 http://crossfitprovidence.com/2012/02/03/workout-of-the-day-4-feb-2012/ http://crossfitprovidence.com/2012/02/03/workout-of-the-day-4-feb-2012/#comments Sat, 04 Feb 2012 01:00:09 +0000 cfprovidence http://crossfitprovidence.com/?p=9976 Photo:  (M. Liberatore)

CrossFit WOD

Max Effort Push Press 3-3-3-3-3 (63%, 70%, 77%, 85%, 93%)

5 Rounds:
Partner WOD: 1 works while the other rests
5 Deadlifts (315/225#)
10 Over the Box Jumps (24/20″)
200 M Run
Give max effort each round

Barefoot Running

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CrossFit WOD

16 Rounds:
15 sec on, 15 sec rest alternating between:
Leg Circles Right
Leg Circles Left

4 Rounds:
10 Wall Balls
20 OH Wall Ball Walking Lunges
200 M Wall Ball Run

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]]> http://crossfitprovidence.com/2012/02/02/workout-of-the-day-3-feb-2012/feed/ 3 Mixed Martial Arts Intro Clinic http://crossfitprovidence.com/2012/02/02/mixed-martial-arts-intro-clinic/ http://crossfitprovidence.com/2012/02/02/mixed-martial-arts-intro-clinic/#comments Thu, 02 Feb 2012 19:13:12 +0000 cfprovidence http://crossfitprovidence.com/?p=9975 February 26th (Sunday) from 12 – 2pm. Located at Team Santos (enter through CFP). Open to everyone, including non-members! Women are encouraged to attend. Click here to sign-up!

Team Santos is holding an MMA clinic for the public, for everyone who is interested in learning Brazilian Jiu Jistu and Mixed Martial Arts on Sunday, February 26th. This will be a chance for people to come in and get on the mat with Coach Mat and his coaches, to learn some chokes and how to get out of them.  These are the skills that your favorite UFC athletes know!  Learn and show your skills off to your friends!

Please wear an old t-shirt (long sleeve preferably) and shorts or sweatpants – these might rip.

There is a limited availability so first 25 people can sign up online for $25.00.  $35 cash at the door.   


 

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Elements WOD

12 min AMRAP:
1 Deadlift
1 Barbell Burpee
2 Deadlift
2 Barbell Burpee….and so on

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]]> http://crossfitprovidence.com/2012/02/01/workout-of-the-day-2-feb-2012-2/feed/ 0 Workout of the Day: 2-Feb-2012 http://crossfitprovidence.com/2012/02/01/workout-of-the-day-2-feb-2012/ http://crossfitprovidence.com/2012/02/01/workout-of-the-day-2-feb-2012/#comments Thu, 02 Feb 2012 01:00:08 +0000 cfprovidence http://crossfitprovidence.com/?p=9943 Photo:  (M. Liberatore)

CrossFit WOD

3 Rounds:
1 min max Max Ring Dip, rest 60 sec
1 min max Push-ups, rest 60 sec

5 rounds

90 sec Right Arm Turkish Get Ups

90 sec Rope Climbs- Legless

90 Sec Left Arm Turkish Get Ups

90 sec Rope Climbs- Legs

Scale to using legs, or 5 pull ups/5 knee tucks per rope climb

Finish Immediately with 2:00 Minute AMRAP Double Unders.  If you are planning on doing opens and do not get minimum 100 double unders, 30 Burpee Penalty.

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]]> http://crossfitprovidence.com/2012/02/01/workout-of-the-day-2-feb-2012/feed/ 8 Last chance to upgrade! http://crossfitprovidence.com/2012/02/01/last-chance-to-upgrade/ http://crossfitprovidence.com/2012/02/01/last-chance-to-upgrade/#comments Wed, 01 Feb 2012 18:08:39 +0000 cfprovidence http://crossfitprovidence.com/?p=9972 If you were a CFP member prior to December 31, 2011 and wish to upgrade your membership at our old rates, you have 24 hours to do so! After tomorrow, the new rates take effect for everyone.

Please contact Barbara to set it up.

Please note: This is for upgrades only and only for members prior to December 31, 2011

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]]> http://crossfitprovidence.com/2012/02/01/last-chance-to-upgrade/feed/ 0 Workout of the Day: 1-Feb-2012 http://crossfitprovidence.com/2012/01/31/workout-of-the-day-1-feb-2012-2/ http://crossfitprovidence.com/2012/01/31/workout-of-the-day-1-feb-2012-2/#comments Wed, 01 Feb 2012 01:00:23 +0000 cfprovidence http://crossfitprovidence.com/?p=9948 Photo:  (M. Liberatore)

Elements WOD

DB Hang Power Clean 3-3-3-3

12 min AMRAP
1 TGU Each Arm
1 Wall Climb
2 TGU Each Arm
2 Wall Climbs
and so on…

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CrossFit WOD

Max Effort Power Clean 3-3-3-3-3 (63%, 70%, 77%, 85%, 93%)

12 min AMRAP
1 Wall Climb
1 Hang Squat Snatch
2 Wall Climb
2 Hang Squat Snatch
3 Wall Climbs
3 Hang Squat Snatch
and so on…for load and reps

If you are unable to perform a Hang Squat Snatch due to mobility issues, focus on Hang Power Snatch

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