Wire People sculpture by Tom Martin
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For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters
Post time to comments.
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time to comments.
Push Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Rest Day. Enjoy it.
Tom Martin, age 67, shows the kip he learned at CrossFit305.
Perfect? No. Functional? Certainly. Way to go Dad!
For time:
Run 400 meters
115 pound Push press, 21 reps
Run 400 meters
115 pound Push press, 18 reps
Run 400 meters
115 pound Push press, 15 reps
Run 400 meters
115 pound Push press, 12 reps
Post time to comments.
“Joshie“
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.
These are squat not power snatches.
NYC guest Rikke post Thursday 6pm WOD.
“Tabata Something Else“
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters
Push-ups are honest push-ups. Handstand push-ups are “nose to floor”.
Post time to comments.
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Squat clean 1-1-1-1-1-1-1 reps
Post loads to comments.
“Murph”
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
For time.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Post time to comments.
Dibo tackles “Fran” for the first time.
Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
Post time to comments.
Pre 5k sunrise 2/8/09. Photo by Tom Martin.
“Fran“
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
“Thursday Surprise”
No posted WOD means no mental preparation.
Constantly varied means you will not always have time to prepare for what lies ahead. Show up and get in to it.
IWCOBTAMD
The goal of CrossFit is Increased Work Capacity Over Broad Time And Modal Domains. What does that mean to you? To me it means dead lifting when I don’t want to, running a 5k, mile, quarter mile or 100 meter dash fast. It means jumping high, handstanding freely, muscling up on bars and rings. It means being fit and healthy without a mirror telling me how fit or healthy I am. It means learning new skills daily and applying them…not strictly physical skills but mental and emotional coping mechanisms as well. The CF protocol forces the individual to be responsible for their own actions. You find your own walls and either break through them or back off and wish you had. You vs. You.
Post thoughts to comments.
For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders
Post time to comments.
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Kaya, age 5, works on her chin ups. She’s got three of ’em. GIRL POWER!
“Helen”
Run 400 meters
21 kettlebell/dumbbell swings
12 pull ups
3 rounds for time.
Post time to comments.
Kaya, age 5, works on her chin ups. She’s got three of ’em. GIRL POWER!
“Helen”
Run 400 meters
21 kettlebell/dumbbell swings
12 pull ups
Our website was flagged by blogger’s automated bots as a spam blog. Obviously we are not spam, but perhaps the repeated use of numbers and strange words such as ‘squat’, ‘run’, ‘pull up’ and ‘AMRAP’ confused the machines. We are working on repairing the problem, but as it is Sunday, blogger may be working on it until Monday.
Until then, classes remain the same.
Thanks.
Someone erased meat.
“Cindy” 5 Pull Ups 10 Push Ups 15 Squats 20 minutes as many rounds as possible
The six pm group after ‘The Runs’. Serious men, happy women.
10 rounds for time of:
5 dumbbell snatches per arm
10 burpees
Post time to comments.
STARTING THIS WEEK WE HAVE ADDED A THURSDAY 6PM CLASS.
Five rounds:
Dumbbell Swing, 60 pounds
24″ Box Jump
Push Press, 95 pounds
With a partner work one minute while your partner counts, rest one minute while you count for your partner.
Move on to the next exercise after you both complete the same exercise.
Score is total reps.
Dominic and Vicky bring the pain to dips and pulls at Monday’s 6pm WOD
Three rounds for time
Overhead Plate Walk m45/f25lb 50 meters
Run 200 meters
50 Sit Ups
Run 200 meters
25 Overhead Squats m45/f25lb plate
Run 200 meters
25 Knees to Elbows
Run 200 meters
Post time to comments.
Back Squat
5-5-5-5-5
Post load to comments.