Wednesday September 19, 2018 by Dawn Marie | September 19, 2018 | WOD | 0 comments

WOD

1 Mile Run

100 Double Unders

30 Deadlifts (185/135)

800 Meter Run

50 Double Unders

20 Deadlifts (185/135)

400 Meter Run

25 Double Unders

10 Deadlifts (185/135)

 

Tuesday September 18, 2018 by Dawn Marie | September 18, 2018 | WOD | 0 comments

Congrats to go Ryan, Dan, John and Shane!!  Solid 3rd Place at The Game of the Ages Saturday.  Way to Represent 508!!!

 

WOD

5 Rounds

3-minutes:

15 push presses(135#/95#)

Then AMRAP Strict pull-ups

Rest 2 minutes between rounds.

Monday September 17, 2018 by Dawn Marie | September 17, 2018 | WOD | 0 comments

Back Squats

All sets are to be completed “On the 3:30”:

10 Reps @ 71% of Back Squat

8 Reps @ 76% of Back Squat

6 Reps @ 81% of Back Squat

4 Reps @ 86% of Back Squat

2 Reps @ 91% of Back Squat

 

Or You may choose

 

5 X 6 @ 75% of 1RM “On the 3:30”

 

WOD: 

30-20-10

Hang Power Cleans (115,85)

Lateral Burpees over Bar

(13 minute time Cap)

Saturday September 15, 2018 by Dawn Marie | September 15, 2018 | WOD | 0 comments

No Open Gym Sunday 9/16 due to The North East Masters Comp!  So get your fitness in on Saturday.

 

Today we get 2 WODs...what's better than that?!

 

Partner WOD #1:

15 minutes to

Run 1800m…one Short loop at a time!

Only one athlete runs at time

 

With remaining time…

Form 5Rep Shoulder 2 Overhead 

 

  

Partner WOD #2:

10 minute Atlas Stone Ladder

5 Atlas Stone-Over-Shoulder

5 Atlas Stone Squats

 50 Double Unders

10 Atlas Stone-Over-Shoulder

10 Atlas Stone Squats

50 Double Unders

15 Atlas Stone-Over-Shoulder 

15 Atlas Stone Squats 

50 Double Unders

20 Atlas Stone-Over-Shoulder

20 Atlas Stone Squats

50 Double Unders

 

Etc…S-O-S & Squats continue going up by 5's, Dubs stay at 50

 

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

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

 

WOD:

"Nate"

AMRAP 20

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell Swings (32kg/24kg)

 

Or 

AMRAP 20

5 Chest 2 Bar Pull Ups (or Jumping C2B's)

10 Push ups

15 KettleBell Swings (24kg/16kg)

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

WOD:

3 Rounds:

2 minutes to 

Run 200m

then AMRAP Burppes

2 minutes Rest

3 minutes

400m Run

then AMRAP Wall Balls

2 minute Rest

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

Ladies and Gentlemen,  this Sunday September 16th, CrossFit 508 will be hosting the 6th Annual North East Masters Classic.  This is going to be a "small" but fun M/F Partner Masters Competition with about 60 athletes from all over New England.

What does this means to you all?  Well, the Bad News is....there will not be any Open Gym/Sunday Funday.

The good news is that you can come join us as a volunteer or judge!  If you ever want  to compete.....volunteering is a GREAT way to see how things are run.  Email dawnmarie@crossfit508.com if you are interested in judging/voluteering!!

 

WOD:

15 minute AMRAP

10/10 Dumbbell Push Jerks

50 Double Unders

20 Reverse Lunges (DB held on chest)

50 Double Unders

 

Cash Out:

10/10 DB Rows

15 DB Weighted Sit ups

20 Flutter Kicks (1,2,3,4 = 1)

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