Saturday September 22, 2018 by Dawn Marie | September 22, 2018 | WOD | 0 comments

Janine and Chris keeping their yearly tradiition of doing the CrossFit Team Series.  If there was a pregnant division, they'd crush it!!  

 

WOD:

In Teams of 3, AMRAP 25:

40 CTB Pull-Ups

50 Barbell-Facing Burpees

60 Thrusters

Round 1 – 95/65

Round 2 – 115/80

Round 3 – 135/95

Round 4 – 155/105

Round 5 (AMRAP in Time Remaining) – 165/115

Friday September 21, 2018 by Dawn Marie | September 21, 2018 | WOD | 0 comments

WOD

5 Rounds

In 3 Minutes Complete

400m Run

Then AMRAP

3 Hang Squat Cleans (155,105)

6 Ring Dips

Rest 2 Minutes

 

Thursday September 20, 2018 by Dawn Marie | September 20, 2018 | WOD | 0 comments

WOD:

3 Rounds:

800m Run

50 Box Jumps (24”20”)

 

Core Cash Out:

3 Rounds, Not for Time:

:15s Ring Support Hold or Box Support

:20s GHD Supine Hold or Hollow Holds

:35s Handstand Hold (against wall) or 35 Sec Barbell OH Hold using same weight as WOD

 

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

 

2 | 3 | 4 | 5 | 6 |