Friday December 14, 2018 by Dawn Marie | December 14, 2018 | WOD | 0 comments

Come One!  Come All to CrossFit 508's Holiday Brunch!!

Bring your whole family. Bring Friends.  Bring your favorite dish, your favorite drink and  some holiday spirit. 

If you dare...bring a Yankee Swap gift ($15 limit) to join in one big crazy Yankee Swap.

 

Skill / Strength:

Power Snatch + 2 OHS (Overhead Squat)

 

WOD:

1 Pull Ups , 10 OHS

2 Pull Ups , 9 OHS

3 Pull Ups , 8 OHS

4 Pull Ups , 7 OHS

5 Pull Ups , 6 OHS

6 Pull Ups , 5 OHS

7 Pull Ups, 4 OHS

8 Pull Ups ,, 3 OHS

9 Pull Ups , 2 OHS

10 Pull Ups , 1 OHS

 

FITNESS: Jumping C2B’s / Empty Bar OHS

SPORT: Pull Ups / (95/65) OHS

COMP: Chest 2 Bars / (135/95)

Thursday December 13, 2018 by Dawn Marie | December 13, 2018 | WOD | 0 comments

WOD:

40 - 30 - 20 - 10

Calorie Row

Ab Mat Sit Ups

Double Unders x 3

(or Single Unders x 4)

 

Core Cash OUt:

3 Rounds:

10 Monster Sit Ups with Med Ball

10 Plank Up Downs

 

Wednesday December 12, 2018 by Dawn Marie | December 12, 2018 | WOD | 0 comments

Welcome Baby Boy Denton William Medeiros!!   He made his arrival Monday 10/10/18 at 9:42am.   He weighs in at 6lbs 3oz.

 

Skill / Strength:

Back Squats

8 Repetitions @ 64%

6 Repetitions @ 74%

4 Repetitions @ 79%

 

Then..

Front Squats

3 Sets of 5 @ 69%

 

WOD:

AMRAP 6 of

6 Hang Squat Cleans 

6 Barfacing Burpees

Tuesday December 11, 2018 by Dawn Marie | December 11, 2018 | WOD | 0 comments

Get  your CrossFit 508 sweatshirts and T's for the Holidays!!  Place your oder on or before Wednesday to get you gear in by Dec 20th.   Order forms are in the office or email dawnmarie@crossfit508.com

 

FITNESS:

3 rounds for time of:

30 dumbbell snatches

30 Knee Ups

Men: 35-lb. dumbbell

Women: 20-lb. dumbbell

Sport:

3 rounds for time of:

30 dumbbell snatches

15 Toes 2 . Bar Knee Ups

Men: 40-lb. dumbbell

Women: 25-lb. dumbbell

COMP:

3 rounds for time of:

30 dumbbell snatches

30  Toes 2 Bar

Men: 50-lb. dumbbell

Women: 35-lb. dumbbell

 

Monday December 10, 2018 by Dawn Marie | December 10, 2018 | WOD | 0 comments

WOD

5 Rounds of:

In 4 Minutes Complete

50/40 Calorie Row

Then AMRAP Burpees over Bar

then…

4 minutes Rest

Saturday December 8, 2018 by Dawn Marie | December 8, 2018 | WOD | 0 comments

Flash 508  order for the Holidays!!  To get by December 22, orders must be made by Weds December 12th @ Noon. 

Order forms at CrossFit 508.

 

Heavy Weight Sweat Shirts - Zip-Up or Hoodies 

Men's Short Sleeved Tri-Bend   T's

Women's Tri-Bend Tanks 

All Apparel comes in Gun Metal Grey (Shown above) or Balck.

 

COMP / SPORT

WOD:

Eva

5 rounds for time of:

Run 800 meters

30 kettlebell swings

30 pull-ups

Comp: (32kg/24kg)

Sport: (24kg/16kg)

FITNESS

Partner WOD:

Eva

5 rounds for time of:

Run 800 meters 

30 Kettlebell Swings (16kg/12kg)

30 Jumping Pull- Ups

 

Friday December 7, 2018 by Dawn Marie | December 7, 2018 | WOD | 0 comments

FITNESS

WOD:

Run 800 meters

Then, 10 rounds of the couplet:

   10 Strict Dumbbell Presses

   10 Reverse Lunges w Dummbells

Then, run 800 meters

SPORT / COMP:

WOD:

Run 800 meters

Then, 10 rounds of the couplet:

   10 handstand push-ups

   10 single-leg squats

Then, run 800 meters

 

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