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!

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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.

Afternoon classes cancelled 7-22-11

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Please spread the word – our 4:30 and 5:30pm classes have been CANCELLED today, Friday July 22, 2011.

We apologize for any inconvenience this has caused in your workout schedule. We will be open tomorrow morning for a class at 7am, 8am, and 9am.

Please stay hydrated on this beautiful day!

Spread the word to any member of our gym you know!

Friday 110722

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Pictures from yesterday coming soon…

 

Today’s Agenda

Strength:

Power Snatch 1-1-1-1-1-1-1

Workout of the Day will be:

30-20-10 reps of

Power Snatch, 75/55#

Wall Ball Shots, 20/14#

Pull-ups

Post Power Snatch weight and WOD Time (and weight) to comments! Have fun! Stay Cool!


	

Thursday 110721

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Noon Class
Wall Walks, noon class
Wall Walks, noon class
Jay's new Inov8s
4:30pm Class
Wal Walks, 4:30 class
Julie kicking butt on the Wall Walks

Wall Walks, 5:30pm class
Wall Walks, 5:30pm class
Proper Deadlift Technique Explained
WOD Results Wed July 20, 2011

Today…

Ring Strengths:

Wide Ring Support / Ring Plank Play

Ring Fly / Ring Extension

Team WOD:

100 Parallette Shoot Throughs

100 Box Jumps, 30″ / 24″

One person works while the other rests. Complete all shoot throughs before moving onto the Box Jumps.

Post Results to comments.