by  in CrossFit

WOD – CrossFit – Saturday – 05/30/2020

27-24-21-18-15-12-9-6-3
Shoulder to Overhead; 95/65
* Run 100m After each round
rest 3 min
50 wallballs
100 walking lunge steps (50/leg)

 

Comments

Alex RuggiereWOD – CrossFit – Saturday – 05/30/2020

 by  in CrossFit

WOD – CrossFit – Friday – 05/29/2020

20 Min AMRAP
20 Thrusters 135/95
20 Pullups
20 Burpees

Comments

Alex RuggiereWOD – CrossFit – Friday – 05/29/2020

 by  in CrossFit

WOD – CrossFit – Thursday – 05/28/2020

For Time;
50/40 Calorie Bike
40 Alt DB Snatches; 50/35
30 Wallball Shots
20 Burpee Box Jump Overs
1,000m Run

Comments

Alex RuggiereWOD – CrossFit – Thursday – 05/28/2020

 by  in CrossFit

WOD – CrossFit – Wednesday – 05/27/2020

3 RFT
27 Power Snatches; 95/65
21/18 Calorie Ski
15 Power Snatches
9/6 Calorie Bike
Run 400m

Comments

Alex RuggiereWOD – CrossFit – Wednesday – 05/27/2020

 by  in CrossFit

WOD – CrossFit – Tuesday – 05/26/2020

Yesterday, While fun, is very very taxing. it’s important to pull the reigns back a little bit after completing a workout like Murph. Listen to your body today, if that means just coming in and sitting on a bike for 20 minutes followed by some stretching, so be it!
Deadlift; 5×5 @ moderate across; perform 5 box jumps after each set
For Time
15 Power Cleans 135/95
60 Dubs/120 Singles
12 power cleans
48 Dubs/120 Singles
9 Power Cleans
36 Dubs/72 Singles
rest as needed
8 minutes conversational pace on any machine

Comments

Alex RuggiereWOD – CrossFit – Tuesday – 05/26/2020

 by  in CrossFit

WOD – CrossFit – Monday – 05/25/2020

Remember, we’ve got limited classes today!
8AM
9:30AM
and
11:00AM
Happy Memorial Day!
“Murph”
For Time
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run
Scaled Option 1
– Cut everything in Half (or do with a partner)
Scaled option 2
– Partitioned
Example:
Run 1 Mile
10 Rounds
10 Pullups
20 Pushups
30 Air Squats
Run 1 Mile

Comments

Alex RuggiereWOD – CrossFit – Monday – 05/25/2020

 by  in CrossFit

WOD – CrossFit – Friday – 05/22/2020

Bench Press
10 @ 60%
8 @ 70%
8 @ 75%
8 @ 80%
+
4 RFT
400m Run
12 Shoulder to overhead; 115/75
15 Burpees

Comments

Alex RuggiereWOD – CrossFit – Friday – 05/22/2020

 by  in CrossFit

WOD – CrossFit – Thursday – 05/21/2020

This Monday is Memorial Day. We will be participating in ‘Murph’ on Monday at 8am, 9:30am and 11am.

 

We understand the continuing concern for cleanliness so we’re creating a few new ‘standards’ for this years event.

Pullups and Pushups can be done inside, but we’ll ask everyone to complete air squats outside, as to spread people out. The reality is that sunshine is proven to be GREAT for us so we’ll be promoting as much outside time during the workout as possible.

We’re doing classes an hour and a half spaced out so that we can limit the overlapping of groups.

The 8am class will be capped at 20 people. If you’d rather stay away from larger groups of people, sign up for the 8am. if you’re OK being around people, we ask that you leave the 8am slots for those that would be feel most comfortable in that scenario.

We’ll be having some BBQ, by the infamous Anthony Nicolosi at 12pm for those interested.

 

Deadlift; 12, 10, 8, 6, 4, 2; rest roughly 2 min bet sets, build as possible, all sets must stay TnG

For Time
50/40 Calorie Ski
into..
21-15-9
T2B
Hang Squat Clean; 95/65
*run 200m after each round

Comments

Alex RuggiereWOD – CrossFit – Thursday – 05/21/2020

 by  in CrossFit

WOD – CrossFit – Wednesday – 05/20/2020

EMOM x12 Min; Snatch x3 reps; no TnG. start light and build, sqat snatch if you can!

12 Min AMRAP
2 Box Jump Overs
2 Power Snatch
20 dubs / singles
4..
4..
40..
6..
6..
60..
** keep going up by two’s for as far as possible, no 2:1 scal for singles today, same amount of reps

Comments

Alex RuggiereWOD – CrossFit – Wednesday – 05/20/2020

 by  in CrossFit

WOD-CrossFit-Tuesday-05/19/2020

A. Strict Press; 1RM

B. For Time:

800m Run

21 Burpees

21 Front Squats 135/95

400m Run

15 Burpees

15 Front Squats

200m Run

9 Burpees

9 Front Squats

Comments

Alex RuggiereWOD-CrossFit-Tuesday-05/19/2020