Make up any of the past 5 WOD’s you missed this week. Don’t forget to book your massage with Ashley on Monday. Recovery is just as important as training!
Make up any of the past 5 WOD’s you missed this week. Don’t forget to book your massage with Ashley on Monday. Recovery is just as important as training!
The couple that hand stands together, stays together!
1. Power Snatch 1-1-1-1-1
2. “Peekaboo Barn”
10-9-8-7-6-5-4-3-2-1 reps of:
Snatch-grip Deadlifts (95/65)
Burpees
Box Jumps (30/24)
1. Shoulder Press 5-5-5
2. “Mary, Jr.”
Complete as many rounds as possible in 15 minutes of:
5 Handstand Pushups
10 Pull-ups
25 Air squats
Check out Nick Henderson of CrossFit Richardson in Texas. Since starting CrossFit last February, he’s lost over 60lbs and 10 inches off his waistline! To hear just how he did it, visit HERE
What are YOU doing to get there? Week 3 of the Paleo Challenge starts today!
1. 1 Mile run for time. Set a new PR!
2. “Annie”
50-40-30-20-10 reps of:
Double Unders
Sit-ups
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 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.
1. Front Squat 5-5-5
2. “2 Minute Defense”
35 Double Unders
10 Kettlebell Swings (70/44)
8 Hang Squat Cleans (135/95)
200 meter sprint
Rest 2 minutes after each run. 5 rounds total.
Don’t forget to book your massage with Ashley!! She is waiting to help you out!
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
WOD Demo via CrossFit New England [wmv] [mov]
Erinn with her first FULL rope climb…congrats!!
In 22 minutes complete the following:
75 Games-style pushups, then in the remaining time complete as many rounds as possible of:
9 Deadlifts (115/75)
6 Hang Power Cleans (115/75)
3 Push Jerks (115/75)
“Annie Goes Rock Climbing”
For time:
50 Double Unders
1 Rope Climb
40 Double Unders
2 Rope Climbs
30 Double Unders
3 Rope Climbs
20 Double Unders
4 Rope Climbs
10 Double Unders
5 Rope Climbs
1. Back Squat 3-3-3
2. Complete as many rounds as possible in 15 minutes of:
5 Push Presses (95/65)
10 Bar-facing Burpees
15 Sit-ups
20 Air Squats