Wednesday, February 29, 2012

CrossFit Workout - Thursday 03/01/12

We are doing the CrossFit Games Open WOD 12.2 today, with scaling available

MEN - includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

WOMEN - includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible
Scaling.  If you are unable to perform heavy snatches, modify the workout to a 'ground to overhead' format, allowing for power or squat cleans and press, push press and push jerks.  If you are scaling the workout, perform the same movement from start to finish, meaning do not start with snatches, then switch to clean & jerks.  Choose your movement from the start and stick with it.

Movement Standards

This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted unless you are scaling the workout.


Tuesday, February 28, 2012

CrossFit Workout - Wednesday 02/29/12

Row Sprints - max effort to reach fastest possible 500 meter pace - 8 attempts with ample rest between attempts

perform 10 pistols (5R&5L) between each rowing sprint - use rings to assist if needed

Record the fastest (lowest time) 500 meter pace attained.

Warmup:  300 meter row, 20 pushups & 20 squats, 3 rounds

Thursday's workout will be the CrossFit Games Open WOD 12.2 announced Wednesday evening around 8:00pm EST.

Monday, February 27, 2012

CrossFit Workout - Tuesday 2/28/12

Deadlift - max total weight in 7 minutes

You decide on the amount of weight.  You must rest at least 10 seconds after every 5 reps. Bar must come to rest completely on the floor between reps, no bounce or tap and go.   You may stay with the same weight throughout the entire 7 minutes or change weight up or down as you see fit.  Record the total amount of weight, in pounds, in 7 minutes.   Divide the total lifted by your own body weight and that is your score for the workout. Example, 185b bar x 105 reps = 19,425 lbs. divided by your body weight of 175lbs, workout score = 111

Warmup:  Crossfit Warmup x 3 rounds, 10 reps each then 3x5 deadlift warmup sets
Cool down: Trainer's choice


Sunday, February 26, 2012

CrossFit Workout - Monday 02/27/12

Cindy or Mary

max rounds in 20 minutes of

5 pullups
10 pushups
15 squats


5 handstand pushups
10 one legged squats, alternating
15 pullups


CrossFit Workout - Saturday 02/25/12



12.1 RESULTS at noon.

Thursday, February 23, 2012

CrossFit Workout - Friday 02/24/124

Back by popular demand - Deck of Cards!

Please arrive on the hour or half past the hour (:30) to begin your warmup. We'll be starting a fresh deck at 5:15am, 5:45am, 6:15am, 6:45am, 7:15am and 7:45am.

There will be a new twist on this workout today, come see what it is.  I promise it won't be max burpees in 7 minutes!

Warmup:  10 minutes of double under practice and 100 ball slams.
Cool down: Trainer's choice


Wednesday, February 22, 2012

CrossFit Workout - Thursday 02/23/12

CrossFit Games Open Wod 12.1

Complete as many reps as possible in 7 minutes of:


This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Warmup - Row 1500 meters, 60 pushups & 60 squats, partition any way you want
Cool down: Trainer's choice


Tuesday, February 21, 2012

CrossFit Workout - Wednesday 02/22/12

CF Cleveland Ab Routine + ball slams, 25 reps each x 5 rounds
plus deadlift 50 times your body weight.

There is no time component to this workout.  Mix in deadlifts at any point in your workout. Example, if you weight 180 pounds, perform as many reps of deadlift to reach or exceed 9,000 total, you choose the weight.  Recommended - load the bar to equal your bodyweight and perform 50 reps throughout the workout.

Warmup: Deadlift approximately 75% of your bodyweight for 30 reps.  These do not count in your total weight lifted in your workout.
Cool down:  Trainer's choice + break down your barbell and put away bar and bumpers.


Monday, February 20, 2012

CrossFit Workout - Tuesday 2/21/12

21-15-9 reps of

115lb power clean
115lb thruster

Warmup:  1500 meter row, 75 squats, 75 pushups - any order/combination
Cool Down:  Trainer's choice


Sunday, February 19, 2012

CrossFit Workout - Monday 02/20/12

Monday's WOD - Task List Workout - show up and see what's on the Board.

The CrossFit Games Open competition begins this week, with the official workout announced by CrossFIt HQ on Wednesdays.  We will make the Open Workout our member WOD on Thursdays for the next five weeks. If you are registered on the CrossFit Games website to compete in the Open, you will be able to have your performance validated on Saturdays beginning at noon.  If you are unable to perform your workout on a Saturday, please let Bill know and we will schedule a time on Thursday.

If you are not registered for the Open competition, you still have an opportunity to perform the workout on Thursdays each week.


Saturday, February 18, 2012

CrossFit Workout - Saturday 02/18/12


Thursday, February 16, 2012

CrossFIt Workout - Friday 02/17/12

Two WODs today,

750 meter row for time, rest 2 minutes
500 meter row for time, rest 2 minutes
250 meter row for time

Annie, 50-40-30-20-10 reps of
double unders

Warmup:  1000 meter row
Cool down:  Trainer's choice


Wednesday, February 15, 2012

CrossFit Workout - Thursday 02/16/11

Find your 3 rep max of either

front squat
overhead squat

Warmup: CrossFit Warmup x 3 rounds, 10 reps each
Cool down: 2 minute total handstand hold against wall


Tuesday, February 14, 2012

CrossFit Workout - Wednesday 02/15/12

Rowing Helen+

4 rounds for time of

500 meter row
21 kb swing (55/36)
12 pullup

You can sub 500 meter runs for the rows if you want, still 4 rounds.


Monday, February 13, 2012

CrossFit Workout - Tuesday 2/14/12


135lb clean and jerk - 30 reps for time

95lb-Women. Scale weight as needed. One scaling option, perform with Rx'd weight with a 6 minute time cap, record total reps. Use this as a benchmark for future workouts.

Games competitors, up the weight to 155M/105W. You should be prepared for this weight in the Open.


Sunday, February 12, 2012

CrossFit Workout - Monday 02/13/12

The CrossFit Games Open competition begins next week.  If you are planning on competing, this is a good time for you to take a rest week.  Work on your weaknesses and lay off the metcons to give  yourself time to rest up for an intense stretch of competition Wods.

Monday's WOD - for time...

1000 meter row
100 goblet squats (36lb-M/25lb-W)
750 meter row
75 v-situps
500 meter row
50 hand release pushups
250 meter row
25 chest to bar pullups
25 burpees

Warmup: 250 mountain climbers (2-count)
Cool down: 3 minute wall sit/iron chair


Saturday, February 11, 2012

CrossFit Workout - Saturday 02/11/12


Thursday, February 9, 2012

CrossFit Workout - Friday 02/10/12

5 rounds for time of

10 burpees
30 wall ball shots

Warmup: 10 box jumps & 15 KB swings, 5 rounds
Cool down: plank hold - 3 minutes total


Wednesday, February 8, 2012

CrossFit Workout - Thursday 02/09/11

Deadlift 5x10

perform 5 sets of 10 reps at 75% of your 1 rep max.  Warm up using sets of 5 reps up to your workout weight.  Perform all reps while maintaining perfect lifting form.  Use full range of motion and rest weight completely on the floor between reps, no bouncing plates. There is no time component to this workout.

Rest at least 2-3 minutes between sets of 10, with little rest between warm-up sets.  If it takes you longer than 60 seconds to complete your 10 reps, you should reduce the weight slightly in order to finish in about 1 minute.

Warmup: 15 kb swings, 10 squats & 5 burpees, 5 rounds
Cool down: max bar hang x 3, records total time of all 3 attempts. Rest between attempts


Tuesday, February 7, 2012

CrossFit Workout - Wednesday 02/08/12

max rounds in 20 minutes of

250 meter row
15 ring dips

Warmup: 50 mountain climbers, 25 squats x 3 rounds


Monday, February 6, 2012

CrossFit Workout - Tuesday 2/7/12

Clean & Jerk 1-1-1-1-1-1-1

Dr. Darrell White posted a great explanation on the main CrossFit website last week when this workout was the main page's WOD. Check it out here, post#3 by Bingo, Clean & Jerk 1-1-1-1-1-1-1


Sunday, February 5, 2012

CrossFit Workout - Monday 02/06/12

5 rounds of

pushup - max reps in one minute
squat - max reps in one minute
row - max calories in one minute
rest - one minute

Record total number per round - pushup reps + squat reps + row cals = score

warmup: 8 pullups, 12 KTEs, 16 squats, 20 jumping jacks, 4 rounds
Cool down:  Groundhog Day


Crossfit Workout - Saturday 02/04/12


Thursday, February 2, 2012

CrossFit Workout - Friday 02/03/12

Friday Make-up/Repeat Day

Show up and see your choices.


Wednesday, February 1, 2012

CrossFit Workout - Thursday 02/02/11

Happy Ground Hog Day!

for time....
40 ball slam
50 goblet squat
60 v-situp
70 burpeee
1000 meter run

Ladies use 25lb KB or DB for goblet squats, men use 36lb KB or 35lb DB. In case of really bad weather, switch 1000 meter run to 100 mountain climbers(4-count). 1000 meter run route is two 500 meter laps around Spring Garden.

Warmup & Cool down, Trainer's choice