Workout of the Day: 5-Feb-2012
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!
Workout of the Day: 4-Feb-2012
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
Workout of the Day: 3-Feb-2012
Photo: (M. Liberatore)
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
Workout of the Day: 2-Feb-2012
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.
Workout of the Day: 1-Feb-2012
Photo: (M. Liberatore)
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
Workout of the Day: 31-Jan-2012
Photo: (M. Liberatore)
CrossFit WOD
3 Rounds:
3 Muscle-ups
10 Pistols each leg for quality
30-20-10
Thrusters (DB/KB)
Jumping Pull-ups
For Load and Time
Time Limit 15 minutes
Evolutionary Biology and Medicine
Workout of the Day: 30-Jan-2012
Photo:
CrossFit WOD
Low Bar Back Squat 10@60%, 8@65%, 6@70%, 6@75%. 6@80%
5 x 2 min AMRAPs with 1 min rest in between
5 Snatch Balances
5 Burpees
For Load and Reps
Workout of the Day: 29-Jan-2012
Photo: (K. Graves)
CrossFit WOD
EMOTM for 10 min 3 HSPU
10-1-10
KB Swings
In between each set 10M Bear Crawl
For Load and Time
Should Performance Enhancing Drugs be Legal?
Workout of the Day: 28-Jan-2012
Photo: (K. Graves)
CrossFit WOD
Max Effort Push Press 5-5-5-5-5 (55%, 63%, 70%, 77%, 85% of 1RM)
8 min AMRAP
Run 800 M
Then Squat Clean and Jerk for Load and Reps
Minimum 15 Reps
Could spending more time with family and friends help reverse chronic illness?
Workout of the Day: 27-Jan-2012
Photo: (K Graves)
Just one day and a few spots remaining for the big ski trip! Snowshoeing and cross country skiing available too for $59. This includes bus ticket, equipment rental, trail pass and bus refreshments 
A full day of skiiing/snowboarding (rental not included) is only $89 for lift and bus tickets! Click on the event link below, and then “Click Here to Register” to reserve.
http://crossfitprovidence.com/2012/01/03/ski-trip-filling-up-fast-now-offering-snowshoeingcc-skiing/
CrossFit WOD
3 Rounds:
Max Ring Dips Rest 60 sec
Max Unbroken KB Swings (32/24) rest 60 sec
5 Rounds
1 min Max HS Walk in Meters (Sub Wall Climbs or Wall Runs) focus on keeping body in Hollow position
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