Archive for March, 2010
« Previous EntriesWOD 3.31.10
Wednesday, March 31st, 2010Pete Skill Work: Wall-Arm Slides & Squat Therapy *focus on body posture, range of motion and flexibility Push Jerks 3-3-3-3 * perform 1st set at 50% of your 1 RM *rest 1 minute in between each set *add 10#’s to each set followed by… NY/NJ Sectional WOD #2 10 Front Squats (155/95) 20 Double Unders [...]
WOD 3.30.10
Tuesday, March 30th, 2010Margeaux, Denise, Kristen and Dave Double Unders AMRAP in 1-Minute followed by… 2 K Row + 6 rounds of… 20 Box Jumps (24+/20+) 10 Wall Balls (20+/14+) * (+) = Athletes are highly encouraged to go heavier and/or higher than Rx *Box Jumps-both feet on the box *Wall Ball-must catch the ball each rep 5 [...]
Mary
Monday, March 29th, 2010Pizzi MARY AMRAP 20 5 Handstand Push Ups 10 Pistols 15 Pull Ups (C2B) *in this workout really focus on the FULL RANGE of motion in each of the 3 exercises. Bobby D and Bobby B Mark G It is with great pleasure that I introduce Jimmy Magee to the Cynergy CrossFit Family! Welcome Jimmy! [...]
Sunday Morning Service
Sunday, March 28th, 20106 Minutes AMRAPRest 6 minutes between rounds Round 1 6 GHD sit ups 12 hip extensions Round 2 6 KB swings [1.5/2pood] 12 knees to elbows Round 3 6 Power cleans [135/95] 12 butterfly sit ups Just what the doctor ordered. Open those hips, close those hips. Have a great Sunday and see you all [...]
Saturday Morning Dead Lifts and Open Gym
Saturday, March 27th, 20105 Sets of 5 Dead Lifts Increasing weight on all sets of your lifts. Your fourth set of 5 should be around 86% of your 1 rep max Dead Lift. Have a great week end!
Maltz Challenge
Friday, March 26th, 2010Bobby Maltz Challenge 400 M Run 50 Pull Ups 100 M Fireman Carry OR 200 M DB Farmers Walk (50/25) 50 Dips 100 Push Ups 50 Knee to Elbows 100 Sit Ups 400 M Run Jeff Suzi Cara Mike Steve and Bobby Pete Ryan Tim Remember why we are here today everyone! An honor to [...]
Challenge # 6 Results
Friday, March 26th, 2010Congrats to Joe Esposito for a great first place finish to the 8 minute challenge # 6. Mathew Hannigan and Paul Catanoso also showed a lot of grit with a 2nd and 3rd place finishes! The overall winning team [Mass State Troopers] were lead by Matt Hannigan and Earl Johnson with top 10 performances! Individual [...]
First Responder Challenge- PM Edition
Thursday, March 25th, 2010WOD 3.25.10
Thursday, March 25th, 2010Lori and Jill with Di and Denise doing backup! 3 Sets of 10 Pull Ups -UNBROKEN followed by…. NE Sectional Qualifier: WOD 1 “Pullin’” 800M Run 30 Snatches (115/75) 800 M Run REMINDER: 4th Annual Maltz Challenge TOMORROW! 4th Annual MALTZ CHALLENGE will be held by DEA Offices around the world in honor [...]
WOD + FRC #6
Wednesday, March 24th, 2010Bobby Dillido and Suzi Llewellyn Divide & Conquer Multiply the following exercises by the number of athletes per team and complete for time…. 2 K Row 1 Mile run 50 KB Swings (2/1.5) 50 Push Ups *so if your team has 4 members for example, the team will have to complete a total of [...]
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