Thursday January 31, 2019 by Dawn Marie | January 31, 2019 | WOD | 0 comments

WOD:

5 Rounds:

500m Row

  • 2 minute Rest after each Round
  • Score is the total time after you 5th 500m Row

 

Cash Out:

Gymnastics Focus Work

(Athlete’s choice of Gymnastic move)

Wednesday January 30, 2019 by Dawn Marie | January 30, 2019 | WOD | 0 comments

Registration has started for the open! Maybe it’s your first time, maybe it’s your ninth! Sign your name on the 508 board and let’s have some fun! Anyone can participate! If you’ve never done it, check the board and ask someone who has!
The opens start 2/21!! 
To register:
https://games.crossfit.com

 

WOD

30 Box Jumps

15 Hang Power Cleans (155,105)

30 Burpees

15 Hang Power Cleans

30 Burpee Box Jumps

15 Hang Power Cleans

 

 

Core Cash Out:

3 Moves, 3 Rounds

10/10 Side Planks with Elbow-to-knee-lifts

10/10 Slow Planking Mt Climbers

10 Walking Planks (aka Down Ups)

Tuesday January 29, 2019 by Dawn Marie | January 29, 2019 | WOD | 0 comments

Skill / Strength:

Strict Press

3, 3, 3, 3,3 

 

 

WOD:

AMRAP 12:

Max Muscle Ups

8 Box Step-Ups (50's/35's, to 24"/20" boxes)

12 Handstand Pushups

Monday January 28, 2019 by Dawn Marie | January 28, 2019 | WOD | 0 comments

Welcome Paige Pamela Nappi to the world!! She was born on Friday 1/25/19 @ 7.8lbs and 19.25 inches.  Nick is one proud dad.

 

Back Squats

5 Sets of 3 Repetitions

3 second pause in bottom. 

Set #1 - 60%

Set #2 - 62% 

Set #3 - 64%

Set #4 - 66%

Set #5 - 68-70%, based on feel

 

WOD:

1-2-3-4-5-6-7-8-9-10 Front Squats (155/105)

30 Double-Unders after each round

Saturday January 26, 2019 by Dawn Marie | January 26, 2019 | WOD | 0 comments

Partner WOD:

35 minute AMRAP

100 / 70 Calorie Row

50 OH Lunges

10 Rope Climbs or 20 Up Downs

 

Comp (95/65)

Sport (75/45)

Fitness (25# Plate/ 15# Plate)

Friday January 25, 2019 by Dawn Marie | January 25, 2019 | WOD | 0 comments

WOD:

25-20-15-10-5:

Box Jump Overs 

Toes to Bar

 

Directly into...

 

5-10-15-20-25:

Hang Power Snatch 

Burpees Over Bar

FITNESS: (55 /35)

SPORT: (65/45) 

COMP: (75/55) 

 

Cash Out: 

3 Rounds

20 Weighted Sit-Ups

25 x 4-Count Flutter Kicks

:30s Hollow Hold

 

Thursday January 24,m2019 by Dawn Marie | January 24, 2019 | WOD | 0 comments

WOD:

100 Double Unders, 50 Air Squats, 50 Sit Ups

80 Double Unders, 40 Air Squats, 40 Sit Ups

60 Double Unders, 30 Air Squats, 30 Sit Ups

40 Double Unders, 20 Air Squats, 20 Sit Ups

20 Double Unders, 10 Air Squats, 10 Sit Ups

 

1 | 2 | 3 | 4 | 5 |