Friday September 14, 2018 by Dawn Marie | September 14, 2018 | WOD | 0 comments

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

 

WOD:

"Nate"

AMRAP 20

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell Swings (32kg/24kg)

 

Or 

AMRAP 20

5 Chest 2 Bar Pull Ups (or Jumping C2B's)

10 Push ups

15 KettleBell Swings (24kg/16kg)

Thursday September 13, 2018 by Dawn Marie | September 13, 2018 | WOD | 0 comments

WOD:

3 Rounds:

2 minutes to 

Run 200m

then AMRAP Burppes

2 minutes Rest

3 minutes

400m Run

then AMRAP Wall Balls

2 minute Rest

Wednesday September 12, 2018 by Dawn Marie | September 12, 2018 | WOD | 0 comments

Ladies and Gentlemen,  this Sunday September 16th, CrossFit 508 will be hosting the 6th Annual North East Masters Classic.  This is going to be a "small" but fun M/F Partner Masters Competition with about 60 athletes from all over New England.

What does this means to you all?  Well, the Bad News is....there will not be any Open Gym/Sunday Funday.

The good news is that you can come join us as a volunteer or judge!  If you ever want  to compete.....volunteering is a GREAT way to see how things are run.  Email dawnmarie@crossfit508.com if you are interested in judging/voluteering!!

 

WOD:

15 minute AMRAP

10/10 Dumbbell Push Jerks

50 Double Unders

20 Reverse Lunges (DB held on chest)

50 Double Unders

 

Cash Out:

10/10 DB Rows

15 DB Weighted Sit ups

20 Flutter Kicks (1,2,3,4 = 1)

September 11, 2018 by Dawn Marie | September 11, 2018 | WOD | 0 comments

Choose one of the following WODs in honor of the lives lost and sacrafices made on September 11, 2001. 

 

9/11 Tribute WOD

For Time:

2001m Row or 2001m Run (1.25 miles)

Then..

11 Box Jumps (30″ / 24″)

11 Hang Power Snatches (125# / 85#)

11 Burpee Chest to Bar Pull-ups

11 Hang Power Cleans

11 HSPUs

11 Strict Pull Ups

11 Toes to Bar

11 Clapping Push Ups

11 Push Jerks

Then….

2001m Row  or 2001m Run (1.25 miles) which ever you did to start, do the other to finish

 

Or 

343 Partner WOD Honoring the 343 Firefighters that lost their lives on 9-11:

Split 343 Burpees

One partner holds Wall Ball while other Partner Burpees (30#/20#)

September 10, 2018 by Dawn Marie | September 10, 2018 | WOD | 0 comments

Back Squats

All sets are to be completed “On the 3:00”:

10 Reps @ 69% of Back Squat

8 Reps @ 74% of Back Squat

6 Reps @ 79% of Back Squat

4 Reps @ 84% of Back Squat

2 Reps @ 89% of Back Squat

 

WOD:

AMRAP 9:

21 Deadliifts (135#/95#)

9 Thrusters

Saturday September 8, 2018 by Dawn Marie | September 8, 2018 | WOD | 0 comments

WOD

400m Run

40 Kettlebell Swings (2, 1.5pd)

4 Rope Climbs

400m Run

40 Burpees

3 Rope Climbs

400m Run

40 Goblet Lunges

2 Rope Climbs

400m Run

40 Toes to Bar

1 Rope Climb

 

Friday September 7, 2018 by Dawn Marie | September 7, 2018 | WOD | 0 comments

 

WOD:

Five 3-minute rounds of:

10 Thrusters (115#/75#)

10 Box jumps

Max Calorie Row

1 minute Rest

3 | 4 | 5 | 6 | 7 |