Thursday November 9, 2017 by Dawn Marie | November 9, 2017 | WOD | 0 comments

Big things keep on coming to CrossFit 508!!!

 

Partner WOD 1

12 Minute AMRAP

Partner Cindy

5 Pull-ups

10 Push-ups

15 Air Squats

 

Rest 3 Minutes

 

Partner WOD 2

12 Minute AMRAP

12/10 Calorie Row

6 Burpee Over the Rower

Wednesday November 8, 2017 by Dawn Marie | November 8, 2017 | WOD | 0 comments

The Holidays are coming...save the Dates!!

Satruday December 9th:  CrosssFit 508's 3rd Annual  Ho-HO-HO-Down for Heroes.   This is our in-house throwdown and fundraiser!   9am - Noon

 

Sunday December 17th: Holiday Brunch...eat, drink, Yankee Swap and Merriment!! 

 

Skill / Strength:

Deadlifts & Strict Handstand Push Ups

 

WOD:

AMRAP 15:

30 Double-Unders

15 Power Cleans (115/80)

30 Double-Unders

15 Toes to Bar

Tuesday November 7, 2017 by Dawn Marie | November 7, 2017 | WOD | 0 comments

Strength

2 Overhead Squats

 

WOD 1

7 min AMRAP

7 Power Snatch (95/65)

10 Wall Balls (20/14)

 

Rest 4 Minutes

 

WOD 2

50 Sit-ups

30 Overhead Squats (95,65)

50 Sit-ups

Monday November 6, 2017 by Dawn Marie | November 6, 2017 | WOD | 0 comments

We hope everyone likes the faelift that we gave CrossFit 508 this weekend. - from Mandy & Sarah Lyden, Coach Tom & Wingman Colin, Sue-Sue Harris, Coach Adam  & Dawn Marie.

 

Skill / Strength:

Back Squat

2 Rounds:

3 Reps @ 84%

2 Reps @ 88%

1 Rep @ 92%

 

WOD:

AMRAP 10:

5 Thrusters (135 / 95)

10 Burpee Box Jump Overs (30/24)

Saturday November 4, 2017 by Dawn Marie | November 4, 2017 | WOD | 0 comments

We will be painting 508 over the next couple days.  Careful of Wet Paint!

 

Partner Strength WOD:

Clean & Jerks 

Minutes 0-4 (155,105)

Minute 4-6 Rest

Minutes 6-9 (185,120)

Minutes 9-11 Rest

Minutes 11-13 (205,135)

Minutes 13-14 Rest

Minutes 14-16 (225,155)

 

Then...

Team Sled, Carry, Run!

Thursday November 2, 2017 by Dawn Marie | November 2, 2017 | WOD | 0 comments

1 Mile run 

2k Row 

30 Burpees, over the rower

 

Post WOD: Use your time to get in some serious Mobility:

2 minutes each leg on each

  • Couch Stretch
  • Banded Hand String Stretch
  • Pec Mash with LAX Ball

November 1, 2017 by Dawn Marie | November 1, 2017 | WOD | 0 comments

WOD:

In Teams of 3:

AMRAP 7: Front Squats

First 50 repetitions – 115/85

Second 50 repetitions – 155/105

Time remaining, Max reps – 175/125

 

Rest 3:00

 

AMRAP 7: Bench Press
First 50 repetitions – 135/85

Second 50 repetitions – 155/105

Time remaining, Max reps – 185/125

 

Rest 3:00

 

AMRAP 7: Deadlift
First 50 repetitions – 185/135

Second 50 repetitions – 225/155

Time remaining, Max reps – 275/185

 

3 | 4 | 5 | 6 | 7 |