Posted by Matt
Workout of the Day:
Five rounds for load and time of:
Deadlift, 5 reps
5 Handstand push-ups
Rob Orlando 7:40 at 455lbs (plus a 20lb vest), Tommy Hackenbruck 11:35 at 405lbs, James Hobart 15:21 at 355lbs, Becca Voigt 18:18 at 225lbs, Kristan Clever 19:26 at 255lbs, Dave Lipson 8:02 at 507lbs (parallette HSPU), Eric Magee 8:03 at 455lbs (parallette HSPU). Post time and load to comments.
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Posted by Matt
Workout of the Day:
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
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Posted by Matt
Workout of the Day:
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood
Chris Spealler 9:33, Graham Holmberg 9:42, Eric O’Connor 9:50, Laurie Galassi 10:03 (20″ box, 1pood KB), Lauren Plumey 10:10 (1pood KB), Ben Bergeron 10:52, Rob Orlando 11:08, Danielle Mulford 11:18 (20″ box, 1pood KB), Dave Lipson 12:15 (2pood KB). Post time to comments.
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Posted by Matt
Workout of the Day:
Three rounds for time of:
115/75 pound Barbell Thruster, 15 reps
30 GHD situps (if you cant RX the thrusters do ab mat sit ups)
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Posted by Matt
“RJ”
Workout of the Day:
Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents (scale= 15 strict pull ups)
50 Push-ups
Russell Berger 36:36, David Millar 40:00, Kristan Clever 46:40, Rebecca Voigt 48:33. Post time to comments.
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Posted by Matt
Workout of the Day:
Five rounds for time of:
45/35 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Kristan Clever 8:55, Rebecca Voigt 11:05. Post time to comments.
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Posted by Matt
Workout of the Day:
Overhead Squat 1-1-1-1-1-1-1 reps
Dave Lipson 330lb, Rob Orlando 286lb, Kristan Clever 210lb, Rebecca Voight 195lb. Post loads to comments.
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Posted by Matt
Workout of the Day:
Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
Post times for each round to comments.
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Posted by Matt
Workout of the Day: Intermediate: Three rounds for time of: Advanced: Three rounds for time of: Kristan Clever 11:32, Laurie Galassi 12:25, Stacey Kroon 23:54. Post time to comments. Even the pigs are wanting to get CrossFit! Totally weird, they showed up for the friday afternoon WOD.
20 Pull ups
20 Dips
15 Knees to Elbows
50 Air squats
Handstand Hold 1 minute
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards
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Posted by Matt
Workout of the Day
For time:
Row 2K/or Run 1 mile
50 Wall-ball shots, 20/14 pound ball
Row 1K/or Run 800 meters
35 Wall-ball shots, 20/14 pound ball
Row 500 meters/or Run 400
20 Wall-ball shots, 20/14 pound ball
Mikko Salo 16:17, Rob Shaffer 18:58, Mary Lampas 19:09 (20lb MB to 8′). Post time to comments.
To set the false grip, place the outside edge of your wrist on the ring and curl your hand and fingers down, leaving your thumb on the opposite side. At first uncomfortable, it becomes strong with practice, and is essential for optimal performance on the rings.
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