Monday November 12, 2018 by Dawn Marie | November 12, 2018 | WOD | 0 comments

Thank You to all our veterans.  It is because of you that we can give our all today.

 

WOD:

5 Rounds of;

50 Double Unders

15 Hang Power Snatches

Saturday November 10, 2018 by Dawn Marie | November 10, 2018 | WOD | 0 comments

WOD:

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks 

10:00 – 13:00 – Rest

13:00 – 20:00 – 800 Meter Run, Max Power Snatch

20:00 – 23:00 – Rest

23:00 – 27:00 – 400 Meter Run, Max Thrusters

FITNESSS: (95/65), (85/55), &(75/45)

SPORT / COMP: (135/95), (115/80), &(75/65)

 

 

Friday November 9, 2018 by Dawn Marie | November 9, 2018 | WOD | 0 comments

We could use a couple more volunteers for this Sunday's Ghetto Games!!  Join in on the Fun!!!  email dawnmarie@crossfit508.com

 

FITNESS


STRENGTH:

EMOM 12

Odd: 3 Front Squats

Even: 6 Back Squats

Load should be 55% of 1RM Front Squats

 

WOD:

15 minute AMRAP:

21 Deadlifts (105/85)

15 Knee Ups

9 Seated Dumbbell PResses

SPORT / COMP

 

STRENGTH:

EMOM 12

Odd: 3 Front Squats

Even: 6 Back Squats

Load should be 55% of 1RM Front Squats

 

WOD:

15 minute AMRAP:

21 Deadlifts (155/105)

15 Toes 2 Bar

9 Strict Handstand Push-ups

Thursday November 8, 2018 by Dawn Marie | November 8, 2018 | WOD | 0 comments

Warm Up:

3 Rounds:

20 Marching  Bridges

15 Pikes off Rower

 

WOD

AMRAP 18:

25 Dumbbell Snatches

25 AbMat Sit-ups

250 Meter Row

25 Ab Mat Sit Ups

 

Wednesday November 7, 2018 by Dawn Marie | November 7, 2018 | WOD | 0 comments

Congrats to Laura on her awesome New York Marathon Finish.  Now she's on to the Wod-a-palooza Team Qualifiers.....Beast.

 

Warm Up:

2 Minute Hollow Rock/Superman Challenge

-Set clock for 2 minutes. Goal is to accumulate as many hollow rocks as possible. The only “rest” position is in a superman hold.

 


SKILL/STRENGTH:

Form a Heavy Clean & Jerk

 

WOD

1-2-3-4-5-6-7-8 

Clean and Jerks @ 70 -65% of C & J formed from above

  • 30 Double Unders or 60 Singles after each set

Tuesday November 6, 2018 by Dawn Marie | November 6, 2018 | WOD | 0 comments

Ladies & Gentlemen!  This Sunday November 11th will be The 7th Annual Ghetto Games @ CrossFit 508.  No Open Gym.

We are still loking for a few more Judges & Volunteer.  If you want ot be part of The Ghetto Team.... dawnmarie@crossfit508.com

 

FITNESS

WOD:

3 Rounds:

1,000m/750m Row

15 Jumping Chest 2 Bar Pull Ups

21 Burpee Box Jump Overs

 

SPORT

WOD:

3 Rounds:

1,000m/750m Row

15 Chest 2 Bar Pull Ups

21 Burpee Box Jump Overs

FITNESS

WOD:

3 Rounds:

1,000m/750m Row

10 Bar Muscle Ups

21 Burpee Box Jump Overs

Monday November 5, 2018 by Dawn Marie | November 5, 2018 | WOD | 0 comments

SKILL / STRENGTH:

Strict Shoulder Press

3, 3, 3, 3, 3, 3

 

WOD:

AMRAP 12:

7 Box Jumps

14 Kettlebell Swings

 

COMP (30”/24”) / (32kg/24kg)

SPORT (24”/20”) / (24kg/16kg)

FITNESS (Step Ups) / (16kg/12kg)

 

3 | 4 | 5 | 6 | 7 |