Tuesday May 21, 2013

SKILL/STRENGTH:

Barbell Weighted Step Ups

10, 10, 10, 10, 10

(see 4/24/13 for last time performed)

WOD:

5 Rounds of:

2 minutes....

200m Run

AMRAP Burpees

1 minute Rest

 (scored by total # of Burpees)

Monday May 20, 2013

Here are the Top 3 Female Athletes of The Northeast CrossFit Regionals.  They were nothing short of amazing all weekend.  If you were in the stands, you just couldn't help but be inspired.

SKILL/STRENGTH:

15 minutes to work up to...

Squat Clean 1RM

WOD:

"Elizabeth"

21 - 15 - 9

Squat Cleans (135#/95#)

Ring Dips

Saturday May 18, 2013

WHITE


U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. 

She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney. 

WOD: "White"

Five rounds of: 

• 15' Rope climb, 3 ascents
• 10 Toes to bar
• 21 Walking lunge steps with 45lb plate held overhead
• Run 400 meters

Friday May 17, 2013

The 2013 Northeast CrossFit Regionals are being held this weekend at Reebok World HeadQuarters in Canton,Ma.  We hope to see lots of you up there cheering on these amazing athletes.  CrossFit 508 will be setting up a tent so you can chill between events.  

Click here for more info on the Games and the WODs

SKILL/STRENGTH:

10 Barbell Sit Ups

5 Good Monings

WOD:

"CrossFit 2013 Regionals Individual WOD 4"

21 - 15 - 9

Deadlifts (315#/205#)

Box Jumps (30"/24")

Thursday May 16, 2013

WOD 1:

7 minute Ladder..

5 Wall Balls (20#/14#)

5 Kettlebell Swings (24kg/14kg)

then 10 each

then 15 each

then 20 each

etc.....

Rest 5 minutes

WOD 2:

7 minute AMRAP

5 Handstand Push Ups

11 Power Snatches (95#/65#)