Workout of the Day
« Previous EntriesWOD 3.04.10
Thursday, March 4th, 2010Mike, Mark and Ryan
3 Rounds…
AMRAP 1-Minute Double Unders
2-Minute Recovery
Rest 8 Minutes then….
TABATA SOMETHING ELSE
*32 Consecutive rounds of 20 seconds of work with 10 seconds of rest
*complete 8 rounds of tabata in each of the following stations…
Pull Ups
Push Ups
Sit Ups
Squats
*record total number of reps
Bobby K and B
Darvin
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At the Chalkboard: Threshold Training
by Greg [...]
Sunday Morning Service, 2/28/10
Sunday, February 28th, 2010Warm-up/Stretch
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps, for time, of the following:
Deadlift
Hang Power Clean
Thruster
Rx = 95/65
** Focus on efficiency of movement, transitioning the last rep of one movement into the first rep of the next movement.
Great job as always! Enjoy the rest of your weekend…. Go USA Hockey!
4th Annual Maltz Challenge
Saturday, February 27th, 2010Location: Cynergy CrossFit, Hanson MADate: March 26, 2010
On Friday, March 26, 2010, the 4th Annual MALTZ CHALLENGE will be held by DEA Offices around the world in honor of MSGT Maltz and others who have given the ultimate sacrifice for our country. Cynergy CrossFit is honored to provide the location for those of you who [...]
WOD 2.20.2010
Saturday, February 20th, 2010Fractured Linda
11 Rounds. 20 seconds to complete 5 reps, 10 seconds rest then move to next exercise.
5 Bench Press (body weight)5 Deadlift (1.5 x body weight)5 Squat Cleans (75% body weight)
Welcome to the group from lulu lemon checking out CCF with Coach Johnson & Coach Cruise!
Open Gym Choice5 Rounds5 Deadlifts (275/185)10 Burpees
Here’s a little video [...]
Back Squats
Friday, February 19th, 20103-3-3-1-1-1
Donny O
Who PR’ed today?
Eva or Helen
Thursday, February 18th, 2010your choice of hurricanes!
Helen - 3 Rounds400 M run21 KB swings (1.5 /1)12 Pull-ups
Eva - 5 Rounds800 M run30 KB swings (2/1.5)30 Pull-ups
If you have any photos or horror stories, please post ‘em!
J.T.
Wednesday, February 17th, 2010Skill Day: Handstand Push-UpsFollowed by J.T.
21-15-9HSPURing DipsPush Ups
Griff… in the snow
Tuesday, February 16th, 2010So, there’s a little snow on the ground and you gotta run backwards. It’s the least we could do in honor of Griff. R.I.P.
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by [...]
President’s Day WOD
Monday, February 15th, 2010Team Trevor
Divide into teams of 2 – 4Complete all reps before moving onOne person works at a time
100 Pull-ups200 Push-ups300 Sit-ups400 Squats
Valentine’s Day WOD
Sunday, February 14th, 2010Snatch3-3-3-1-1-1
& Happy Birthday to Chip!