Max Overhead Press 3 Attempts Then
30-20-10 Ovrhead Squats (70k,50k),Deadlift (70k,50k)For Time
Max Overhead Press 3 Attempts
30-20-10 Ovrhead Squats (40k,30k), Deadlift (40k,30k) For Time
Archive for March, 2011
This weekend
Posted on March 31st, 2011 by thegymcf
Hey everyone, just a quick note to let you all know that Armand, Sarah, and Charlie will all be gone this weekend to take the CrossFit Level I test. There will still be class Saturday morning so come as you normally would to run a 5k (row 5k if weather is bad). Also, if you are competing in the Open, be sure to get that workout in and submit scores by the deadline.
PS…If anyone is interested in watching a dog for the weekend leave a post to let Armand and Sarah know:)
March 30th
Posted on March 29th, 2011 by thegymcf
Max Deadlift 3 Attempts
Ryan HERO WOD
5 Rounds for time 7Muscle Ups, 21 burpees (12″jump)
Beginner WOD: 5 Rounds for time 7Pull Ups/Dips, 21 burpees (12″jump)
March 29th
Posted on March 28th, 2011 by thegymcf
“Max Bench Press 3 Attempts
Lynne 5 RoundsBodyweight Bench Press Max Pullups
[youtube=http://www.youtube.com/watch?v=e6_QKsrynuw&feature=related]
Congratulations on the squat improvements. Everyone is doing really well! There were some amazing numbers put up from individuals that the average person would never believe. I’m proud to see all of the improvements. Except for Ian Wass, his snatch yesterday wasn’t all that cool. 104Kg, it will be beaten. Good work everyone, and thank you for your commitments, Sarah and I appreciate it.
Monday, March 27th
Posted on March 27th, 2011 by thegymcf
Max back squat x 3 attempts
3 rounds for time: 500 m row, 5 cleans (50k/70k), 10 wall balls (14/20#), 15 box jumps (20/24″)
Beginners: 3 rounds: 500 m row, 5 cleans (30/40k), 10 wall balls (14/20#), 15 box jumps (20/20″)
March 26th
Posted on March 25th, 2011 by thegymcf
Snatch, C&J 3×5 50%
Daniel
50 Pullups, 400m Run, 21 Thrusters (42/30), 800m Run, 21 Thrusters, 400m Run, 50 Pullups.
For Time
Daniel
50 Inv. Rows, 400m Run, 21 Thrusters (30/20), 800m Run, 21 Thrusters, 400m Run, 50 Inv. Rows
*stay posted, Armand will be doing multiple wods this weekend if anyone is interested….
March 25th
Posted on March 24th, 2011 by thegymcf
[youtube=http://www.youtube.com/watch?v=j1Cv7_XcUto&feature=channel_video_title]Back Squat 3×5 40-60%
Complete 200 of each of the following, unpartitioned in any order for time: double unders, air squats, kettlebell swings (35/55#), sit ups Beginner WOD:
Complete 200 of each of the following, unpartitioned in any order for time: single unders, air squats, kettlebell swings, sit ups
Open Workouts
Posted on March 23rd, 2011 by thegymcf
To all that are competing in the Open Workouts….
Please make sure that you have completed the workout and submitted your score for verification. If you have submitted but have not been verified please let one of the coaches know. We want to make sure that everyone gets scores in on time!
March 23rd
Posted on March 22nd, 2011 by thegymcf
Front Squat, Bench Press 3×5 40-60%–
Tabata Squat, Pushups, Pull-Ups, Situps, Row
March 22nd
Posted on March 21st, 2011 by thegymcf
[youtube=http://www.youtube.com/watch?v=qnIPPBMwgHM]
Push Press, Deadlift 3×5 40-60%
8 400m Runs 1 min. rest
*Note: wont be posted to beyondthewhiteboard….