Workout of the Day
« Previous EntriesSunday Morning Service, 8/29/10
Sunday, August 29th, 2010#1 Power Clean, 3-3-3-3 **Not a 3 rep max, but work up to a heavy triple #2 “Wedded Bliss” 8 Power Clean (135/95) 29 Box Jumps (24″/20″) 8 rounds for time
Elizabeth
Monday, August 23rd, 2010Katie, Ashley, Di, Tully and I-Train Skill: Squat Cleans Strength: 3 x 70% 1RM3 x 80% 1RM3 x 90% 1RM WOD: Elizabeth 21-15-9 Reps of… Squat Cleans (135/95)Ring Dips Di and Mimi at the Get KK2LA Fundraiser, CrossFit Providence
Sunday Morning Service, 8/22/10
Sunday, August 22nd, 20105 rounds for time: 10 Overhead Squats (95/65) 15 Toes-To-Bar 20 GHD Sit-Ups 25 GHD Back Extensions Great job as always to the Choir today! Enjoy the rest of your weekend!
Sunday Morning Service, 8/8/10
Sunday, August 8th, 2010#1 Max Height Box Jump -Jump must be from a standstill (no step) -Get those knees up to chest -Set a new P.R.! #2: Alternating Tabata Mash -KB Swings (1.5 pood/1 pood) -Push-ups Great job to everyone today. A lot of big numbers hit on the box jumps! [...]
9-11 Signature WOD “343″
Thursday, August 5th, 2010Title: 9-11 Signature WOD “343″Location: Cynergy CrossFit, Hanson MA Date: 09-11-2010 Join us on Saturday, September 11th for the 9/11 Signature WOD “343″. We will be honoring all who were impacted by this tragedy, represented by the 343 New York Firefighters who gave their lives to save others in the terrorist attacks on 9/11. PLEASE [...]
Christine
Saturday, July 31st, 2010Warm-up x 3 150 M Row 10 GHD Back Ext 10 GHD Sit ups 10 BB Push Press Christine 3 Rounds 500 M Row 12 Body Weight Deadlifts 21 Box Jumps 20″ Dennis & Mark Bobby B Alyse & Jessica Manon Shout out to the ladies who conquered Grace this morning! Trish, Jen T, [...]
Sunday Morning Service, 7/25/10
Sunday, July 25th, 2010Skill: Handstand/HSPU work. – Practice against the wall, freestanding, on parallettes, or on the rings WOD: “Death by Pullup” -With a continuously running clock, do one pullup the first minute, 2 pullups the 2nd minute, 3 on the 3rd minute… and so forth. Continue until you are no longer able to complete [...]
COLLEEN
Monday, July 19th, 2010Coach Colleen Egan’s signature WOD Coaches Chip Moore and Colleen Egan (Winter Mixer 2010) COLLEEN 10-9-8-7-6-5-4-3-2-1 200 M Run Pull ups Clean & Jerk (95/65) Push ups ** 200 M run begins each set. You will end with 1 push up.
WOD 7.16.10
Friday, July 16th, 2010Kerry Mara Lori Strength: Back Squats 3-3-3-3-3-3 @ 80% 1 RM If no 1 RM has been established, progressively add weight each set to a 3 RM AMRAP 15 Minutes: 5 Burpees15 Front Squats (50% 1 RM)25 Double Unders 5 a.m. Dennis
KELLY
Thursday, July 15th, 20105 rounds for time: 400 M Run30 Box Jumps (24″)30 Wall Balls (20/14) Incredible work on this WOD! Kelly takes some guts. Speaking of Kelly….. We all wish Kelly Carse (a.k.a “KayKay”) of CrossFit Providence the very best of luck competing in the Master’s Division at the 2010 CrossFit Games this weekend! KayKay, [...]
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