Double-unders, 5:30pm class Thurs 9-29-11
Sit-ups, 5:30pm class Thurs 9-29-11
"Annie" WOD results, Thurs 9-29-11
Friday September 30, 2011
Strength:
Weighted Pull-ups
Workout of the Day:
“Nate”
AMRAP in 20 min of
2 Muscle-ups
4 Handstand Push-ups
8 KB Swings, 2 pd / 1.5 pd
Post pull-up weight and WOD time (and specifics) to comments!
Front Squat, 6am class Wed 9-28-11
Front Squat, 6am class Wed 9-28-11
Row, 6am class Wed 9-28-11
Thruster, 5:30pm class Wed 9-28-11
WOD Board, Wed 9-28-11
Thursday September 29, 2011
Skills:
Planche
Pistols
Workout of the Day:
“Annie”
For time:
50-40-30-20-10 reps of
Double-Unders
Sit-ups
Post time to comments!
Compare to February 18, June 30 or August 18
Snatch/Burgener Warmup at 6am, in the fog, gotta love it!
Starting to be a little less foggy, still 6am class
Just a quick 100m sprint clears the fog away
WOD Results Wed 9-28-11
Wednesday September 28, 2011
Strength:
Front Squats 1-1-1-1-1
Workout:
“Jackie”
For time,
Row 1000m
50 Thrusters, 45 / 30 #
30 Pull-ups
Post Front Squat weight and “Jackie” (weight, pull-up level) time to comments!
Box Jumps, 6am class Mon 9-26-11
Filthy 50, 6am class Mon 9-26-11
Box Jumps, 6am class Mon 9-26-11
Jumping Pull-ups, 4:30pm class Mon 9-26-11
Box Jumps, 4:30pm class Mon 9-26-11
"Filthy Fifty" WOD Results Mon 9-26-11
Garage Games at CFNE this past weekend
Tuesday September 27, 2011
Strength:
Squat Snatch 1-1-1-1-1-1-1
WOD:
For time, complete:
1-2-3-4-5-6-7-8-9-10 reps of
Power Snatch, 95 / 65 #
Overhead Squat, 95 / 65 #
100m Sprint
Post Snatch weight & WOD (weight) and time to comments!
Thruster, 6am class Fri 9-23-11
Deck Squats & Muscle-ups, Saturday
Coach Amanda met Iceland Annie, the 2011 Fittest Woman on Earth!
Monday September 26, 2011
Strength:
Weighted Dips
Workout of the Day:
“Filthy 50″
For time, complete
50 Box Jumps, 24 / 20 “
50 Jumping Pull-ups
50 KB Swings, 1pd / 20#
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press, 45 / 30#
50 Back Extensions
50 Wall Ball Shots, 20 / 14 #
50 Burpees
50 Double-Unders
Post dip weight and WOD time (and any scaling options) to comments!
Saturday September 24, 2011
Make-up WOD Day!
Come join us and complete a workout from the past week that you haven’t done yet! If you’re a firebreather and have done all of them, we’ll come up with a special workout, just for you!
Post your results to comments!
KB Snatch, 12pm class Thurs 9-22-11
KB Snatch, 12pm class Thurs 9-22-11
Lost Kettlebells, Thurs 9-22-11
WOD Results Thurs 9-22-11
Friday September 23, 2011
Strength:
Thruster 2-2-2-2-2
WOD:
For time, complete:
20-15-10 reps of
Thrusters, 95 / 65 #
KB Swings, 1.5 / 1 pd
Pull-ups
Post Thruster strength and WOD time to comments!!
Weighted Sit-ups, 7am class Wed 9-21-11
Back Squats, 7am class Wed 9-21-11
Weighted Push-ups, 7am class Wed 9-21-11
Back Squats, 12pm class Wed 9-21-11
Back Squats, 12pm class Wed 9-21-11
Back Squat, 4:30pm class Wed 9-21-11
Weighted Sit-ups, 4:30pm class Wed 9-21-11
WOD Results, Wed Sept 21, 2011
Thursday September 22, 2011
Strength:
Muscle-ups
WOD:
10-9-8-7-6-5-4-3-2-1 reps of
KB Snatches & 1 TGU, Right Arm, 1.5 / 1pd
KB Snatches & 1 TGU, Left Arm, 1.5 / 1pd
200m Run
Post WOD results to comments!
Skin the Cat, 12pm class 9-20-11
Skin the Cat, 12pm class 9-20-11
KB Swings, 4:30pm class, Tues 9-20-11
KB Swings, 5:30pm class, Tues 9-20-11
Knees-to-Elbows, 5:30pm class, Tues 9-20-11
A little Rowing action
WOD Results, Tues 9-20-11
Wednesday September 21, 2011
Workout of the Day:
AMRAP in 12 min of
5 Back Squat, 185 / 135 #
7 Weighted Push-ups, 45 / 25 # plate
9 Weighted Sit-ups, 45 / 25 # plate
Workout of the Day, part 2:
You’ll have to come in to the box to find out!
Post WOD results (and weights) and Mile run time to comments!
CrossFit Total, 6am class Mon 9-19-11
CrossFit Total, 6am class Mon 9-19-11
Oopsy!
WOD Results Mon 9-19-11 CrossFit Total
CrossFit Total from May 16, 2011
Tuesday September 20, 2011
Skill:
Skin the Cat
Workout of the Day:
Tabata Mash-up of
KB Swings, 1.5 / 1 pd
Knees-to-Elbows
After Party:
Ring Extensions
Post WOD results to comments!
