Month: July 2011

Saturday 110730

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Overhead Squats, 6am Class Fri 7-29-11
Overhead Squats, 6am Class Fri 7-29-11
Overhead Squats, 6am Class Fri 7-29-11
Overhead Squats, 6am Class Fri 7-29-11
400m Run, 6am Class Fri 7-29-11
Overhead Squats, 6am Class Fri 7-29-11
Overhead Squats, 7am Class Fri 7-29-11
Overhead Squats, 7am Class Fri 7-29-11
Chatting after the WOD, 7am Class Fri 7-29-11
Overhead Squats, 4:30pm Class Fri 7-29-11
Overhead Squats, 5:30pm Class Fri 7-29-11
Overhead Squats, 5:30pm Class Fri 7-29-11
Overhead Squats, 5:30pm Class Fri 7-29-11
Post "Nancy" WOD Fri 7-29-11
"Nancy" WOD Results Fri 7-29-11
Thurs WOD Results 7-28-11

Saturday July 30, 2011

WOD#1:

Max Rounds in 5min of

10sec Handstand hold

10sec L-Sit hold

WOD#2:

AMRAP in 5 min of 

7 KB Swings, 2 / 1.5 pd

7 Toes-to-Bar

WOD#3

Burpee Broad Jumps to the end of the building and back (about 85-95m)

Post results from all 3 WODs to comments.

Friday 110729 “Nancy”

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KB Snatch, 12pm class
KB Snatch, 12pm class
Pull-ups, 12pm class
KB Snatch, 12pm class

Friday July 29, 2011

Strength:

Overhead Squat 3-3-3-3-3

Workout of the Day:

“NANCY”, a Birthday WOD for one of our members!

5 Rounds for time of

400m Run

15 Overhead Squats, 95 / 65lb

Compare results to May 13, 2011

Post OHS and WOD time to comments!

*Don’t forget to RSVP by this Saturday for the cookout on Sunday!

Thursday 110728

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our 1st person to be late after implementing our new rule: 30 burpees

Thursday July 28, 2011

Skill:

Kipping Pull-ups

Workout of the Day:

21-15-9 reps of

KB Snatch, 1.5 / 1pd

Pull-ups

Post WOD time to Comments!

*Don’t forget to RSVP by this Saturday for the cookout this Sunday!

Wednesday 110727

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Wednesday July 27, 2011 Schedule

Strength:

Deadlift 5-5-5-5-5

Skill:

Ring work

Workout of the Day:

AMRAP in 12 min of

5 Deadlifts, 1.5 x Bodyweight

7 Weighted Ring Dips, 25#

Post Deadlift weight and WOD Rounds/Reps to comments!!


	

CFT Cookout!

Posted on

CrossFit Torque is having a cookout for its members and families on Sunday July 31, 2011 in Walpole!!!!

We will provide the meat to grill, so please bring your own drinks and pool towels!

Start time: 2pm. Grill time: 3:30/4pm.

Please rsvp to crossfittorque@gmail.com by Saturday!

Tuesday 110726

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Muscle-up Progressions, 6am class Mon 7-25-11
Muscle-ups & Squat Cleans, 5:30pm class, Mon 7-25-11
Squat Cleans, 4:30pm class, Mon 7-25-11
Squat Clean, 7am class, Mon 7-25-11
WOD Results Mon 7-25-11


Tuesday July 26, 2011 Schedule

Strength:

Press 3-3-3-3-3

Workout of the Day:

10-9-8-7-6-5-4-3-2-1- reps of

Push Press, 135 / 95#

200m Run

Post Press weight and WOD time to comments!!


	

Monday 110725

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Parallette shoot-thru's, 6am class, Fri 7-21-11
Deadlift, Wed 8am class
Ring Plank Play, Ninja style, Fri 7-21-11
Ring Extension, Fri 7-21-11
Back Lever, 7-21-11
WOD Results Thurs 7-21-11

Saturday’s Workout (a little late, I know)

Back Lever

then, 10 Rounds for time of

10 Thrusters, 135 /95 #

10 Ring Push-ups

Post WOD time to comments.

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Monday July 25, 2011 Schedule

Strength:

Squat Clean 1-1-1-1-1-1-1

Skill:

Muscle-up Progressions

Workout of the Day:

10 Rounds for time of

3 Squat Cleans, 155 / 115#

3 Muscle-ups

Post squat clean weight and WOD time to comments.