Month: March 2012

8:30 AM class. Gotta show up to find out what the WOD is. So try to limit tonight’s consumption to a half dozen beers.

Skill 1RM Box Jump WOD For time: 50 Wall-ball shots 50 L Pull-ups 35 Wall-ball shots 35 L Pull-ups 20 Wall-ball shots 20 L Pull-ups

Strength Weighted Ring Dips 5-5-5 Supine Bar Rows 3×10 WOD 21-15-9 reps of: Box Jumps Handstand push-ups *perform 30 double unders between each round.

Strength Front Squat 3-3-3-3-3-3 WOD For time: 50 Good Mornings 50 Sit-ups 40 Good Mornings 40 Sit-ups 30 Good Mornings 30 Sit-ups 20 Good Mornings 20 Sit-ups 10 Good Mornings 10 Sit-ups

Mobility/Active Rest Day today.  Check out the video above or head over to MobilityWOD.com for more details.  Spend a few minutes on his site, there are TONS of mobility wods you can work on.

Team WOD – Perform this WOD as a two person team, both working at the same time. One partner performs the run while the other partner performs AMRAP of the other movement! There are three different exercise movements, Wall Ball, Burpees, and KB Swings. Then they switch and repeat until they have completed all three
-> Continue reading Team WOD Sunday – 032512

Everyone did an amazing job on Open WOD 12.5! Pushing themselves to new limits. As an update, we are working hard to have our new facility in New Bedford open in mid-April.  Contact Us if you are interested in joining our community!  CrossFit truly is for everyone and we are very excited to add new
-> Continue reading WOD – 032412 – Cleans & Pushups

This is it. The last week of the 2012 CrossFit Games Open. And they threw a repeat from last year at us. It’s like Fran, only worse. UPDATE: this will be the WOD for Friday March 23rd as well. WOD MEN – includes Masters Men up to 54 years old Complete as many reps as
-> Continue reading Open WOD 12.5 – 032212

Burpee Demo Video courtesy of  GymnasticsWOD.com. That’s right, today’s WOD includes the dreaded Burpee.  We will spend some time going over a more efficient way tackle to the Burpee to help keep you fresh for the rest of the WOD. Warm up 3 Rounds 10 Hollow Rocks 20s Plank Hold 10 Dips Skill Double Unders
-> Continue reading WOD – 032112 – Burping Elbows?