Archive for May, 2009
« Previous Entries Next Entries »Bridgewater Boot Camp ends with a Bang!
Thursday, May 21st, 2009Congratulations to all of the campers who finished their Boot Camp today! Everyone did amazing with their final test work outs! …[ 1/4 mile run with a 21-15-9: push-ups, sit-ups, and squats.] A special mention goes out to Dan and Eric who had the best times over all with a 4:44 time and Kevin who went [...]
Run & Swing
Thursday, May 21st, 2009Robbio braving the heat!! for time… 800 M Run 25 KB Swings (55/35) 400 M Run 25 KB Swings 200 M Run 25 KB Swings 400 M Run 25 KB Swings 800 M Run Debbie killing the KB’s and Kitty catching a breath!
Wanna Buddy Lee?
Wednesday, May 20th, 2009After today’s WOD, I have decided to purchase my own Buddy Lee. Wanted to know if anyone wants to jump in on the order (pun intended) to save on shipping costs. The junior ropes are $20 each – here’s a link to Amazon. The juniors are for people up to 6′ 5″. I’ll place the [...]
Happy Birthday Di!
Wednesday, May 20th, 2009In Honor of Dianne Shanahan’s 50th! The FAB 50 50 Double Unders 50 MB Push Ups 50 KB Swings (35/25) 50 Lunges 50 Knees to Elbows 50 Bench Press (65/45) 50 Jumping Pull Ups 50 DB Snatch (30/20) 50 MB Sit Ups 50 Double Unders Great WOD today Di! A perfect way to celebrate you! [...]
Row/Burpee/Recover
Tuesday, May 19th, 2009Teams of 3 complete a total of 6000 M on the rower and complete AMRAP of burpees for the time it takes to complete the row. Set up athletes as follows… Athlete 1. 500M Row Athlete 2. AMRAP of burpees (rower dictates the time) Athlete 3. Coach/Recovery Continue to rotate through the stations where each [...]
***Albany Update***
Monday, May 18th, 2009Hey guys, Most of you have seen that the WODs have been posted. Here’s just some more info regarding this weekend: www.albanycrossfit.com This has the two Saturday WODs posted, two videos about the movement standards that the athletes will be held to, and a lot of local information about the area. www.crossfitneq.com This site, which [...]
BEAR Strength
Monday, May 18th, 2009Bear Complex 6 sets of 5 Reps Increase weight each set using the strength chart Bar cannot rest on the ground throughout the 5 reps Bear Complex: 1 Rep = Clean + Front Squat + Push Press + Back Squat + Push Press You may combine the movements. ie Squat Clean-Thrusters-Back Squat Thrusters, etc.
Sunday Morning Service, 5/17/09
Sunday, May 17th, 2009Warm-up/Stretch AMRAP in 20 minutes: 250m row/200m run 21 Sumo Deadlift High Pulls (95/65) 12 Burpees Nice job as always to the Sunday Choir!
Happy trails!
Saturday, May 16th, 2009Bigs thanks to Rich for organizing the Wompy trip today! Great fun, good people! Nice bike squat girls!
Nasty Girls
Saturday, May 16th, 2009Nasty Girls 3 rounds for time… 50 Squats 7 Muscle Ups 10 Hang Cleans (135/95)
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