Workout of the Day

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Share the Pain, Day One – Thursday, April 24, 2014

Share the Pain: Day One – Leotards not necessary!

CrossFit Classes:

WOD: 2 Rounds For Time:

400 meter tire pull (STP 400 meter run)
50 weighted box step-ups (choose barbell weight / STP 30 step-ups)
50 sit-ups (STP 30 sit-ups)

Intermediate Classes:

WOD: 5 Rounds for Time:

1 minute Plank Holds
20 Box Jumps
5 cal Bike OR 15 cal Row

Pics of Wednesday’s WODboards:

Nice turnout the day before April's Share the Pain!

Nice turnout the day before April’s Share the Pain!

Intermediate class had ITRs today

Intermediate class had ITRs today

Wednesday, April 23, 2014

Photo Dec 28, 12 28 29 PM

CrossFit Classes:

Lift: Bench Press 10-10-10

then…

10 Rounds for Time of:

4 Burpees

6 KBS (70/53 lb)

8 Wall Balls (20/14 lb)

Intermediate Class:

WOD:  5 ITR of*:

Row 250 meters

10 Pull-ups

*4 min rest between each round

Pics of FGB WODboard and Intermediate Class from Tuesday:

Tuesday, April 22, 2014

CrossFit Classes:

WOD:  “FIGHT GONE BAD”

Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Intermediate Class:

WOD:For Time:

100 KBS

100 Wall Balls

* any order

GI Jane took no prisoners today!  Check out some pics and the WODboard:

 

Monday, April 21, 2014

Today’s the day:  Final submission of Open scores for the 4 Masters Qualifier WODs!  This is what they have had to do since Thursday’s announcement:

mastersqualifer_block_V250

Good luck to them all!!

CrossFit Classes:

Lift:  Find your 3 rep max OHS

then…

“GI Jane”

100 burpee pull-ups*

*for RX, bar must be 6″ above reach

Intermediate Class:

Lift: 1 rep max back squat

then…

10 min AMRAP of:

row 200 meters

10 burpees

Here are a few pics from Easter Sunday’s Second Adventure WOD and our Share the Pain Classes:

Sunday, April 20, 2014

Happy Easter!!

EASTER-BUNNY-WEB

Sunday’s Schedule of Classes:

8:00 – 11:00
Open Gym

8:30-9:30
Free Class for locals interested in CrossFit*

8:30-10:30ish – 2nd Sunday Funday Adventure WOD with Monika!  Bring light gloves and dress in layers!  Be ready to get sweaty, dirty, and adventurous!!

10:00-11:00
Free Class for locals interested in CrossFit*
*Drop-in fee of $20 still applies for visitors/guests from other CrossFit boxes