090917 – Thursday

Monday’s WOD:

Level 1 CrossFit –

Skill: Medicine Ball Clean

WOD: 15 minute AMRAP

10x Med Ball Clean

10x Push Ups

100 meter sprint.

Post rounds completed to comments.
All Levels CrossFit:

Skill: Jerk: 3-3-3-3

WOD: “Task Priority Fight Gone Bad”

3 rounds for time:

20x Wall Ball (20/15)

20x SDLHP (75/55)

20x Box Jump (20″)

20x Push Press (75/55)

Run 300 meters

Rest exactly 1 minute.

Post times to comments.

photo-1Our Level 1 CrossFit class learning the Medicine Ball Clean…one of CrossFit’s 9 Fundamental Movements. Great job everyone! Excellent fundamentals will lead to excellent results in your Fitness!!!

See you all Tuesday for something completely different!

Monday’s WOD:

Level 1 CrossFit –

Skill: Medicine Ball Clean

WOD: 15 minute AMRAP

10x Med Ball Clean

10x Push Ups

100 meter sprint.

Post rounds completed to comments.
All Levels CrossFit:

Skill: Jerk: 3-3-3-3

WOD: “Task Priority Fight Gone Bad”

3 rounds for time:

20x Wall Ball (20/15)

20x SDLHP (75/55)

20x Box Jump (20″)

20x Push Press (75/55)

Run 300 meters

Rest exactly 1 minute.

Post times to comments.

photo-1Our Level 1 CrossFit class learning the Medicine Ball Clean…one of CrossFit’s 9 Fundamental Movements. Great job everyone! Excellent fundamentals will lead to excellent results in your Fitness!!!

See you all Tuesday for something completely different!

Tuesday’s WOD:

Skill:

Max Set of Double Unders (2 passes of the jump rope for each single jump: as many as you can continuously do)

Gym Record: 110 Double Unders in a Row!

WOD:

20 Minute AMRAP (As Many Rounds As Possible)

6  Single Arm DB Power Snatch (3 Each Arm)

9 Push Ups

12 Double Unders

75 meter Sand Bag Run (100#/75#/50#)

Post Rounds Completed to comments.

Great job last night gang! It’s the first time we’ve broken out the sandbags and thrown them in the duffle bags…and then thrown those on top of you. And you all ROCKED it!

Also…congrats to Esther, who got her first Pull Up last night! Awesome!!!

photo-2Tom rocking the 100# Sand Bag for his WOD…that’s well over 1/2 his body weight!!!

Monday’s WOD:

Level 1 CrossFit –

Skill: Medicine Ball Clean

WOD: 15 minute AMRAP

10x Med Ball Clean

10x Push Ups

100 meter sprint.

Post rounds completed to comments.
All Levels CrossFit:

Skill: Jerk: 3-3-3-3

WOD: “Task Priority Fight Gone Bad”

3 rounds for time:

20x Wall Ball (20/15)

20x SDLHP (75/55)

20x Box Jump (20″)

20x Push Press (75/55)

Run 300 meters

Rest exactly 1 minute.

Post times to comments.

photo-1Our Level 1 CrossFit class learning the Medicine Ball Clean…one of CrossFit’s 9 Fundamental Movements. Great job everyone! Excellent fundamentals will lead to excellent results in your Fitness!!!

See you all Tuesday for something completely different!

Tuesday’s WOD:

Skill:

Max Set of Double Unders (2 passes of the jump rope for each single jump: as many as you can continuously do)

Gym Record: 110 Double Unders in a Row!

WOD:

20 Minute AMRAP (As Many Rounds As Possible)

6  Single Arm DB Power Snatch (3 Each Arm)

9 Push Ups

12 Double Unders

75 meter Sand Bag Run (100#/75#/50#)

Post Rounds Completed to comments.

Great job last night gang! It’s the first time we’ve broken out the sandbags and thrown them in the duffle bags…and then thrown those on top of you. And you all ROCKED it!

Also…congrats to Esther, who got her first Pull Up last night! Awesome!!!

photo-2Tom rocking the 100# Sand Bag for his WOD…that’s well over 1/2 his body weight!!!

Wednesday’s WOD’s:

Level 1 CrossFit-

Skill:
Overhead Squat

WOD:

6 Rounds for Time

9 Burpees

9 AbMat Sit Ups

3 Overhead Squats

Post times to comments.

All Levels CrossFit –

Skill:

Burgener Warm Up for the Clean

WOD:

“Grace”

30 x Clean & Jerk for time (135/95#)

Post time and load to comments.

Sometimes I feel like a broken record…but I know that’s not true because I get to see this every day. AMAZING performances at CFNH last night!!! The record board had to be completely rewritten after we did the CrossFit Benchmark WOD ‘Grace’. We had 7 athletes post times under 3:30 or less…and many, many more setting new Personal Records and finally going ‘As Rx’d’. Everyone’s performances have been improving, leading up to the September 26 ‘Fight Gone Bad’ Fundraiser at CFNH. What, you haven’t reserved your spot and donated to this awesome cause yet? Then visit:

Fight Gone Bad CFNH Donation Page!

We’ve had several athletes donate in person, but the easiest is to donate through the site! We’re expecting a big turnout next Saturday, so don’t miss out!!!

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