CrossFit Wod – Page 251

Wednesday 4.13.11

April 12, 2011SiteplicityCrossFit WodCrossFit, CrossFit Games, Leominster, Ultimate FitCamp0

TODAY’S WORKOUT Strength: Strict Shoulder Press 3 sets TF [3-10 reps] Workout: (scale as needed) WOD 1: 15 Pull-ups 10 Ring Dips 5 rounds for time WOD 2: Run 1 lap/400m on 3min x 4 STUDIO NEWS! Comp Team: – Please RSVP by Thursday 8pm letting us know if you will make it for Saturday...

Tuesday 4.12.11

April 11, 2011SiteplicityCrossFit WodCrossFit, CrossFit Games, Leominster, Ultimate FitCamp0

TODAY’S WORKOUT Strength: L-sit 30 seconds x 4 sets Workout: (scale as needed) “2 min Drills” KBS (53/35 lbs) PB Curl Sit-up Box Jump (20/24″) Rowing D-Unders 2 rounds with 2 min recovery between rounds. STUDIO NEWS! WOD 3… Check! – Awesome job to our competition team who showed up in force on Saturday morning...

Monday 4.11.11

April 10, 2011SiteplicityCrossFit WodChallenge, CrossFit, CrossFit Games, FitCamp, Leominster, Ultimate FitCamp, workout0

TODAY’S WORKOUT Strength: Overhead Squat 3 x TF Workout: (scale as needed) 1 Lap 3 Front Squats (115/80lbs) 5 Push-presses 7 Back Squats 20 min AMRAP STUDIO NEWS! WOD 3… Check! – Awesome job to our competition team who showed up in force on Saturday morning to take on the 3rd workout of the CrossFit...

Friday 4.8.11

April 7, 2011SiteplicityCrossFit WodChallenge, CrossFit, CrossFit Games, FitCamp, Leominster, Paleo, Ultimate FitCamp, workout0

TODAY’S WORKOUT Skill: Handstand Skill work Practice getting inverted doing handstand holds or HSPU’s. 3-4 max sets over 12 minutes. Workout: (scale as needed) “FitCamp Poker” In teams of 2-4 work your way through entire desk of cards as quick as possible. Joker = 400m run Diamond = Push-ups (w/hand release) Hearts = Plyo Lunges...

Thursday 4.7.11

April 6, 2011SiteplicityCrossFit WodCrossFit, CrossFit Games, Leominster, Paleo, Ultimate FitCamp, workout0

TODAY’S WORKOUT Skill: Box Squats 4 x 8RM on 2 min Workout: (scale as needed) “FRAN” Thruster (95/65) Pull-up 21-15-9 10 min CAP “ANNIE” Double Unders Sit-ups 50-40-30-20-10 10 min CAP STUDIO NEWS! NEW Classes! – It’s no secret that we are growing. Take a look around the studio and there are many new faces....

Wednesday 4.6.11

April 5, 2011SiteplicityCrossFit WodCrossFit, FitCamp, Leominster, Nutrition, Paleo Diet, POSE, Running, Ultimate FitCamp, workout0

TODAY’S WORKOUT Skill: Partnered L-sit 20 sec hold x 6 sets Workout: (scale as needed) 10 Burpees 20 KBS (70/53) 30 Double Unders 20 min AMRAP STUDIO NEWS! NEW Classes! – It’s no secret that we are growing. Take a look around the studio and there are many new faces. Due to our increase in...

Tuesday 4.5.11

April 4, 2011SiteplicityCrossFit WodCrossFit, CrossFit Games, FitCamp, Leominster, Paleo, Ultimate FitCamp, workout0

TODAY’S WORKOUT Strength: Strict Shoulder Press 4 sets of 6-10 reps on 2 min Workout: (scale as needed) 3 Clean & Jerks (155/105/80 lbs) 200m Run 5 rounds for time 15 min CAP MEMBER FEEDBACK “Hi Patrick, I wanted to share with you that last February (2010) is when I had pulled my back out...

Monday 4.4.11

April 3, 2011SiteplicityCrossFit WodBootCamp, Challenge, CrossFit, CrossFit Games, FitCamp, Leominster, Paleo, Ultimate FitCamp0

TODAY’S WORKOUT Skill: Pistols (or a scaled version) 3-5 sets of 10 reps per leg Workout: (scale as needed) 75 Air Squats 50 Pull-ups 25 Sit-ups 50 Air Squats 50 Pull-ups 50 Sit-ups 25 Air Squats 50 Pull-ups 75 Sit-ups For time, 30 min CAP *If unable to do unassisted pull-ups then substitute vertical rows....

April 2011 Athlete of the Month

April 1, 2011SiteplicityCrossFit Wod0

I am sure the suspense is killing you! The long awaited announcement is finally here and we could not be more proud of our first official Athlete of the Month…. who is it?? APRIL 2011 Athlete of the Month! …

Friday 4.1.11

March 31, 2011SiteplicityCrossFit WodCrossFit, CrossFit Games, FitCamp, Leominster, Nutrition, Paleo, Paleo Nutrition, POSE, Running, Ultimate FitCamp, workout0

TODAY’S WORKOUT: Strength: (Building strength: week 6 of 6, re-testing week) Power Clean 5x1RM (1.1.1.1.1) Workout: 21 R-Arm DB Push-Press (45/30lbs) 50 ft. R-Arm DB Walking Lunge (45/30lbs) 21 L-Arm DB Push-Press 50 ft. L-Arm DB Walking Lunge 18 R-Arm DB Push-Press 50 ft. R-Arm DB Walking Lunge 18 L-Arm DB Push-Press 50 ft. L-Arm DB...

1 … 249 250 251 252 253 … 276

Category