Wednesday November 28, 2018 by Dawn Marie | November 28, 2018 | WOD | 0 comments

Don't Forget to Sign Up and/or Donate!!!

Saturday December 1st: 9am - Noon 

Ho-Ho-Ho-Down for Heroes

Fun In House Team Throwdown  & Fundraiser for wounded veterans families @ The Fisher House.   All members of all abilities invited.  $20 Suggested Donation

Sign up is right under the announcement board!

 

Weight Lifting Wednesday WOD!

In Teams of 3:

At the 0:00, Part #1:

AMRAP 7: Back Squat

First 50 repetitions – 155/105

Second 50 repetitions – 185/135

Time remaining, Max reps – 225/155

 

Rest 3:00

 

At the 10:00, Part #2:

AMRAP 7: Bench Press

First 50 repetitions – 135/95

Second 50 repetitions – 155/105

Time remaining, Max reps – 185/125

 

Rest 3:00

 

At the 20:00, Part #3:

AMRAP 7: Deadlift

First 50 repetitions – 185/135

Second 50 repetitions – 225/155

Time remaining, Max reps – 275/185

 

Tuesday November 27, 2018 by Dawn Marie | November 27, 2018 | WOD | 0 comments

HOLIDAY FUN STUFF

 

SATURDAY DECEMBER 1ST: 9AM - NOON 

Ho-Ho-Ho-Down for Heroes

Fun In House Team Throwdown & Fundraiser for wounded veterans families @ The Fisher House.   All members of 508 invited.  $20 Suggested Donation

Sign Up at CrossFit 508 or email dawnmarie@crossfit508.com

 

 

SUNDAY DECEMBER 16TH: NOON - 3PM

CrossFit 508’s Holiday Brunch

Bring the whole family!  Come eat, drink, laugh and join one awesome Yankee Swap ($15 limit on Swap Gifts)

Sign Up for Pot Luck @ CrossFit 508

 

 

MONDAY DECEMBER 24: 7AM & 9AM

“12 Days of Christmas “ Partner WOD

 

WOD 

5 Rounds

1 Minute Calorie Row

1 Minute Box Jump Overs

1 Minute Burpees

1 Minute Rest

 

 

Cash Out:

Accumulate 2 minutes of Chin-Over Pull Up Bar

- 20 Sit Ups every break

Accumulate 2 minutes of Hollow Hold

- 5 Superman holds every break

Monday November 26, 2018 by Dawn Marie | November 26, 2018 | WOD | 0 comments

Holiday Fun Stuff

 

Saturday December 1st: 9am - Noon 

Ho-Ho-Ho-Down for Heroes

Fun In House Team Throwdown & Fundraiser for wounded veterans families @ The Fisher House.   All members of 508 invited.  $20 Suggested Donation

Sign Up at CrossFit 508 or email dawnmarie@crossfit508.com

 

 

Sunday December 16th: Noon - 3pm

CrossFit 508’s Holiday Brunch

Bring the whole family!  Come eat, drink, laugh and join one awesome Yankee Swap ($15 limit on Swap Gifts)

Sign Up for Pot Luck @ CrossFit 508

 

 

Monday December 24: 7am & 9am

“12 Days of Christmas “ Partner WOD

 

Skill / Strength:

Back Squats

Into 

Front Squats

 

 

WOD:

AMRAP 15

30 Double Unders

15 Kettlebell Swings (32kg/24kg)

30 Double Unders

15 Toes 2 Bar

Saturday November 23, 2018 by Dawn Marie | November 23, 2018 | WOD | 0 comments

It's back to Business as Usual.  All classes are ON today.

6:45am, 8am & 9am Main Classes

9am Intro Class

WOD

Teams of 3

5 Rounds (30 Minute Cap):

60/45 Calorie Row

50 Deadlifts

40 Hang Power Cleans
30 Push Jerks


FITNESS:

Round 1: 65/45 

Round 1: 85/55

Round 2: 95/65

Round 3: 105/75

Round 4: 115/85 

WOD

Teams of 3

5 Rounds (30 Minute Cap):

60/45 Calorie Row

50 Deadlifts

40 Hang Power Cleans
30 Push Jerks

 

SPORT:

Round 1: 85/65 

Round 1: 105/75

Round 2: 115/85

Round 3: 135/95

Round 4: 155/105

WOD

Teams of 3

5 Rounds (30 Minute Cap):

60/45 Calorie Row

50 Deadlifts

40 Hang Power Cleans
30 Push Jerks

 

COMP

Round 1: 95/65

Round 2: 115/80

Round 3: 135/95

Round 4: 155/105

Round 5: 175/115

Friday November 22, 2018 by Dawn Marie | November 22, 2018 | WOD | 0 comments

HOLIDAY SCHEDULE

Friday Nov 23: 9am & Noon

Saturday Nov 24: Regular Schedule

 

WOD:

20 minute AMRAP

5 Round Buy-In:

10 Overhead Squats

10 Burpees over the Bar

In Time Remaining:

Max Rounds “Cindy”

1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats

Thursday November 22, 2018 by Dawn Marie | November 22, 2018 | WOD | 0 comments

HOLIDAY SCHEDULE

Thursday Nov 22: 8am & 9am Classes

Friday Nov 23: 9am & Noon

Saturday Nov 24: Regular Schedule

 

Partner WOD:

1500m Row (Switching every 250m)

200 Double Unders

100 Burpees

100 Kettlebell Swings

100 Box Jumps

200 Double Unders

1500m Rowing (Switching every 250m)

Wednesday November 21, 2018 by Dawn Marie | November 21, 2018 | WOD | 0 comments

SKILL / STRNGTH:

Pausing Front Squats:

3, 3, 3, 3, 3

WOD:

FITNESS

15 minute AMRAP

14 Alternating DB Snatches (35#/25#)

6/6 One Arm DB Thruster

10 Knee Ups

WOD:

COMP  / SPORT

15 minute AMRAP

14 Alternating DB Snatches (50#/35#)

6/6 One Arm DB Thruster

10 Toes 2 Bar 

1 | 2 | 3 | 4 | 5 |