Friday November 17, 2017 by Dawn Marie | November 17, 2017 | WOD | 0 comments

Sunday November 19th - No Open Gym - It's The Ghetto Games! Come cheer on your fellow athletes.

Wednesday November 22nd - Business as Usual

Thursday November 23rd - 7am & 9am - Happy Thanksgiving!

Friday November 24th - 7am & 9am

Saturday & Sunday - Back to Business as Usual

 

Skill / Strength:

Build to a Heavy 2 Power or Full Snatch

 

WOD:

4 Rounds:

3 minute AMRAP

10 Power Snatches (75#/55#)

15 Push Ups

30 Double Unders

1 minute Rest

(pick up each round where you left off)

Thursday November 16, 2017 by Dawn Marie | November 16, 2017 | WOD | 0 comments

WOD:  (There will be a Rain WOD planned if it is raining during your class time)

400m Run with Weight Vest

400m Run

800m Run with Weight Vest

800m Run

400m Run with Weight Vest

400m Run

 

Cashout:  

Focus Work on Gymnsatic Skill

Wednesday November 15, 2017 by Dawn Marie | November 15, 2017 | WOD | 0 comments

The New Rig is up and ready to roll!

 

Strength

6 Rounds: 

Strict Presses 3 Reps, climbing in weight

Strict Pull-ups- 5 Reps

 

WOD

80/60 Calorie Row

60 DB Front Rack Walking Lunges (50#/35#)

30 Chest 2 Bar

15 DB Shoulder 2 Overhead

Tuesday November 14, 2017 by Dawn Marie | November 14, 2017 | WOD | 0 comments

WOD

20 Toes to Bar

30 Box Jumps

40 Kettlebell Swings (1.5,1)

50 Wallballs

40 Kettlebell Swings

30 Box Jumps

20 Toes to Bar

 

Cash Out:

3 Rounds:

20 second L-Sit 

15 GHD Sit Ups 

Or

3 Rounds:

30 second Plank

25 Sit Ups

Monday November 13, 2017 by Dawn Marie | November 13, 2017 | WOD | 0 comments

Congrats to Brian and Mist Arsenault!!!

 

Skill /Strength:

Back Squats

5 Sets of 3 @ 85%

 

WOD:

8 Rounds of Alternating Tabata

:20 Seconds Back Squats (45#/35#)

:10 Seconds Rest

:20 Seconds Double Unders

:10 Seconds Rest

 

Rest 3 Minutes then…

 

5 Rounds of

10 Dumbell Snatches (50#/35#)

10 Handstand Push Ups

8 minute time cap

 

Saturday November 11, 2017 by Dawn Marie | November 11, 2017 | WOD | 0 comments

WOD:

Teams of 3

AMRAP 25:

5 Hang Power Snatches (115#/80#)

10 Reverse Lunges

20 Lateral Hops 

200 Meter Row

 

Friday November 10, 2017 by Dawn Marie | November 10, 2017 | WOD | 0 comments

Calling all those who want to volunteer for this year's Ghetto Games next Sunday 11/19!!!  Email ( dawnmarei@crossfit508.com) , text (508-360-8820)  or talk to Dawn Marie. 

 

WOD:

5 Rounds:

On the 4:00

400 Meter Run

1 Round of “DT” (155/105)

 

2 | 3 | 4 | 5 | 6 |