Archive for April, 2009
« Previous EntriesStrength Day: OH Squats
Thursday, April 30th, 2009Group Warm Up Results so far…
5 AM 30 Burpee Penalties
6 AM 5 Burpee Penalties
7 AM 15 Burpee Penalties
8 AM 25 Burpee Penalties
9 AM 5 Burpee Penalties
5 PM 5 Burpee Penalties
6PM 0 Burpee Penalties!
Bo
STRENGTH WORK: OH Squats
5-5-5-5-5-5
Cynergy CrossFitters….getting stronger!
Most all of you hit a PR today! Tremendous effort and support today everyone! I am so proud [...]
Fun with Bikes at Wompatuck
Wednesday, April 29th, 2009Hey guys. I just wanted to get the date out there for a bike ride and picnic at Wompatuck State Park in Hingham. We’ll be meeting in the parking lot near the visitor’s center on May 16th (Saturday) at 11:00. Bring your bikes for a family friendly day. There are miles of paved trails for [...]
KELLY
Wednesday, April 29th, 20095AM getting it done!
KELLY
5 Rounds for time….
400M Run
30 Wall Balls (20/14)
30 Box Jumps
Please help me welcome our 2 newest graduates from Foundations!
Welcome to CrossFit ladies! And after witnessing your performance today, you both have quite a future!! Great job!
Welcome New Leaders!
Tuesday, April 28th, 2009It is with tremendous pride that I introduce to you the…
Flamingo Tribe!
…….the newest graduates of the New Leaders Institute Leadership Program and the first class on the East Coast!
The program, which was made possible by the generosity of many of you, was a HUGE success!
I cannot begin to thank our CrossFit Community enough for all of the money [...]
WOD 4.28.09
Tuesday, April 28th, 2009Marc V hitting the chest to bar.
400 M Run +
3 rounds of Cindy;
5 Pull-Ups (chest to bar)
10 Push-Ups
15 Squats
50 Double Unders +
3 rounds of Cindy
500M Row +
3 rounds of Cindy
Very impressed with the pull ups today everyone!
In your attempts to get that chest to the bar, many of you have actually done your first pull [...]
WOD 4.27.09
Monday, April 27th, 20095 AM Danielle and Jill hitting the 95# Thrusters. Awesome work ladies!
Alternate Lifts between partners for 5 Rounds …
(135/95)
5 Deadlifts
5 Hang Power cleans
5 Thrusters
Rich hitting a 150# thruster!!
You all truly stepped up your game this morning! Very proud of the efforts I witnessed today!
***Attention Albany Qualifier Athletes/Spectators***
Sunday, April 26th, 2009Hey guys,
I’m trying to get a list together of people that will be travelling to Albany for the Qualifier in May, whether competing, coaching, or spectating. I will post info related to the trip here on the blog as it becomes available.
For now, please post to the “Comments” section some basic info:
– Your name (plus [...]
Sunday Morning Service, 4/26/09
Saturday, April 25th, 2009It’s not often that we will post the WODs ahead of time, but sometimes it’s appropriate to do so. This WOD is one of the “Hero” workouts, named for and completed in honor of a Crossfitter who has given his life for our country. I want everyone to get mentally prepared for this one… It’s not [...]
New Leaders Leadership Seminar
Friday, April 24th, 2009Youths from all over the South Shore of Boston started their New Leaders’ Leadership seminar yesterday at a Ropes Course in Beverly where they demonstrated thier abilities with trust, leadership and other life skills!
The seminar will contiue over the week end where youths will learn valuable skills that will help them be better leaders. They [...]
Sprints and Gymnastics
Friday, April 24th, 200920 X 40 Meter Sprints
Every 30 Seconds you have to sprint 40 Meters.
Accelerating through the whole distance.
Followed by skill work on your favorite gymnastics moves….muscle ups, skin the cat, L-Sits, rope climb, spuds….whatever you want.
Nothing like putting the wrong work out ion the board to elicit the comments,. Great work yesterday by everytone! Even though [...]