Month: April 2012

Monday 120430 “The Chief”

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Friday's workout results

Monday April 30, 2012

Strength:

Power Clean 1-1-1-1-1

WOD:

“The Chief”

5 Rounds for reps:

Max reps in 3 min of:

3 Power Cleans, 135 / 95#

6 Push-ups

9 Air Squats

Compare your results to January 23, 2012 (120123), August 8, 2011 (110808), and March 10, 2011 (110310). Post your Squat Clean weight and WOD results to comments!!

Friday 120427

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Friday April 27, 2012

Strength:

Overhead Squat 1-1-1-1-1-1-1

Workout of the Day:

5 Rounds for time of:

3 Rope Climbs

9 Overhead Squats, 95 / 65 #

27 Double-Unders

Post your overhead squat weight and WOD results to the comments!

 

Thursday 120426

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Tuesday's WOD results

Thursday April 26, 2012

Strength:

Deadlift 3-3-3-3-3

Workout of the Day:

AMRAP in 13 min of:

5 Deadlifts

5 Handstand Push-ups

200m Sprint

Post Deadlift weight and WOD results to comments!

Wednesday 120425

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Wednesday April 25, 2012

Strength:

Front Squat 1-1-1-1-1-1-1

WOD:

10-8-6-4-6-8-10 reps of:

Front Squat, 135 / 95 #

Ring Dips (muscle-up to entry if applicable)

Post Front Squat weight and WOD time to comments!

Tuesday 120424 “Annie”

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"DT" WOD results

 

Tuesday April 24, 2012

Skill:

Double-under Practice

Warm-up:

Max Push-ups in 2 mins

Workout:

“Annie”

50-40-30-20-10 reps of

Double-Unders

Sit-ups

Compare to Feb 18, 2011 (110218), June 30, 2011 (110630), August 18, 2011 (110818), Sept 29, 2011 (110929), Dec 5, 2011 (111205). Post your results to comments!

Monday 120423 “DT”

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Monday April 23, 2012 (Happy birthday Coach Amanda!)

Strength:

Split Jerk 1-1-1-1-1-1-1

WOD:

“DT”

5 Rounds for time of

12 Deadlift, 155/115#

9 Power Cleans, 155/115#

6 Push Press, 155/115#

Compare to last time we did “DT” back in October 5, 2011Post WOD results to comments! 

WOD results from last time we did DT.

Get your tickets for the 2012 Reebok CrossFit North East Regionals, here!

Friday 120420 “Murph”

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Friday April 20, 2012

Warm-up and Stretch

WOD:

“Murph”

For time, complete:

1 Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 Mile Run

Partition the pull ups, push ups, and squats as needed, (20 rounds of Cindy, or 100 pull ups, 200 push ups, and so on).

Coaches will have scaling options in class. Compare this time to last time we did “Murph”: July 19, 2011 (110719). Post your workout to the comments section!

Thursday 120419

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Thursday April 19, 2012

Strength:

Thrusters 1-1-1-1-1

WOD:

10 Rounds for time of:

5 Thrusters, 95 / 65#

7 Pull-ups

9 KB Swings 2 / 1.5 pd

Post Thruster weight and WOD Time to comments!

Wednesday 120418

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"JT" WOD results!

Wednesday April 18, 2012

Strength:

Press 3-3-3-3-3

WOD:

5 Rounds for time of

10 Press, 95 / 65 #

50 Double-Unders

Post your Press strength and WOD time to comments!

Tuesday 120417

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Tuesday April 17, 2012

First check this short video out.  This kid called me yesterday to see if he could join and sent this video along as his “resume”.  Not bad I guess…

http://www.youtube.com/watch?v=dXN3QFJRO-Y&list=UU-xh_o3uZd6xSQ4J5geHXyA&index=2&feature=plcp

 

Quick warm up of squat cleans, get comfortable with the movement.

AMRAP 5:

Max rep squat cleans, 155/115#

-Rest 5 Mins-

AMRAP 8:

5 alternating lunges, each leg
3 bar muscle ups/5 C2B pull ups

Post rounds and time, and congratulate Jay on achieving his first badge since becoming a girl scout.