December 2013

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WOD – December 31, 2013

Reminder: 12/31 hours are 5:30am and 9am only!!  We are closed New Years Day

 

WOD

Partner “Barbara”

Teams of 2

5 rounds for time of:

20 pull-ups

30 push-ups

40 sit-ups

50 squats

rest 2 minutes between rounds

 

 

NEWS

Next on-ramp begins 1/6/14

Beginning the week of 1/6/14, we will have Tuesday morning classes at 5:30am and 9am!!!  More new class times to follow!

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

WOD – December 30, 2013

WOD

Review Clean and Jerk

then,

Clean and Jerk 5,3,2,2,1

then,

“Grace”

For time:

30 reps Clean and Jerk (135/95)

 

 

NEWS

Beginning the week of 1/6/14, we will have Tuesday morning classes at 5:30am and 9am!!!

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

WOD – December 27, 2013

WOD

Review kettlebell movements for WOD

then,

“Kettle of fish”

5 rounds for time of:

1 kettlebell complex

Each complex consists of:

  1. 3 KB snatch/arm

  2. 6 KB C&J/arm

  3. 9 goblet squats

  4. 12 KBS

run 200m

 

 

NEWS

Beginning the week of 1/6/14, we will have Tuesday morning classes at 5:30am and 9am!!!

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

WOD – December 26, 2013

Time to WOD off those Christmas cookies!!!

 

 

WOD

ring dips/pull-ups/muscle-up progressions

then,

“Ice lunge”

Complete the following for time:

21-15-9

Front rack position lunges (135/95)

HSPU

burpees

 

 

NEWS

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

WOD – December 24, 2013

Merry Christmas Eve!

WOD

Snatch balance EMOM x 10 minutes at 40-50% 1RM

then,

“Griswold”

5 rounds for time of:

run 400m

10 OHS (95/65)

10 ring dips

**Extra Credit:

AMRAP double unders for the duration of the song “Dominic the Donkey”

 

Post time of WOD and completed double unders to comments!

 

NEWS

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

WOD – December 23, 2013

Holiday Party was fantastic!!  Great night with awesome people!!!

 

 

WOD

“The 12 Pains of Christmas”

The workout is completed just like the song “The 12 Days of Christmas”

1 push-press…then 2 thrusters, 1 push-press…then 3 lunges, 2 thrusters, 1 push-press…then 4,3,2,1 and so on through the 12th movement.  Extra points if you wear a Santa hat!

1 push-press

2 thrusters

3 lunges

4 K2E

5 burpees

6 pull-ups

7 KBS (1.5/1)

8 WB (20/14)

 9 push-ups

10 box jumps (24/20)

11 front squats

12 hang power cleans

**All barbell movements done at the same weight using one of the 3 levels below, so choose carefully!!

level 3: 115/75

level 2: 95/65

level 1: 75/45

Post time and weight level used to comments!!

Have FUN!

 

NEWS

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

WOD – December 20, 2013

Schedule II CrossFit Holiday Cocktails and Desserts Party (adults only) will be Saturday, 12/21 at 7pm’ish.  Swing by and feel free to bring your favorite holiday drink or dessert.  Please let us know if you plan on dropping by (attendee list at the desk).  Party will be at Bryan and Tami’s house.

 

 

WOD

Review pull-ups and push-ups

then

“Angie”

complete the following in order for time;

100 pull-ups

100 push-ups

100 sit-ups

100 squats

 

 

NEWS

Last week for holiday “doggie” donations for local dog shelters on behalf of All Bright Canines in Colchester.  There is a box by the front desk.  Please feel free to donate any gently used blankets, towels, new dog toys or dog food.  Thanks to those who have already donated!

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

 

WOD – December 19, 2013

Schedule II CrossFit Holiday Cocktails and Desserts Party (adults only) will be Saturday, 12/21 at 7pm’ish.  Swing by and feel free to bring your favorite holiday drink or dessert.  Please let us know if you plan on dropping by (attendee list at the desk).  Party will be at Bryan and Tami’s house.

 

 

WOD

Strict Press – 5 x 5

Push press – 5 x 3

then,

“Zippy”

4 rounds for time of:

50 DU

10 T2B

 

 

NEWS

Last week for holiday “doggie” donations for local dog shelters on behalf of All Bright Canines in Colchester.  There is a box by the front desk.  Please feel free to donate any gently used blankets, towels, new dog toys or dog food.  Thanks to those who have already donated!

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

 

WOD – December 18, 2013

Schedule II CrossFit Holiday Cocktails and Desserts Party (adults only) will be Saturday, 12/21 at 7pm’ish.  Swing by and feel free to bring your favorite holiday drink or dessert.  Please let us know if you plan on dropping by (attendee list at the desk).  Party will be at Bryan and Tami’s house.

 

 

WOD

Since Mother Nature interfered with December 17, we’ll do yesterday’s today:

 

Clean & Jerk

Every 30 seconds for 7 mins.;

Hang clean & jerk (alternate btwn push jerk & split jerk) @ 40-50% of 1RM

then,

“Baker’s Dozen”

20 min. AMRAP

13 WB (24/20)

13 KB (1.5/1)

13 Burpees

 

 

NEWS

Last week for holiday “doggie” donations for local dog shelters on behalf of All Bright Canines in Colchester.  There is a box by the front desk.  Please feel free to donate any gently used blankets, towels, new dog toys or dog food.  Thanks to those who have already donated!

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

 

WOD – December 17, 2013

WOD

Clean & Jerk

Every 30 seconds for 7 mins.;

Hang clean & jerk (alternate btwn push jerk & split jerk) @ 40-50% of 1RM

then,

“Baker’s Dozen”

20 min. AMRAP

13 WB (24/20)

13 KB (1.5/1)

13 Burpees

 

NEWS

Last week for holiday “doggie” donations for local dog shelters on behalf of All Bright Canines in Colchester.  There is a box by the front desk.  Please feel free to donate any gently used blankets, towels, new dog toys or dog food.  Thanks to those who have already donated!

Schedule II CrossFit (adults only) Holiday Cocktail Party will be Saturday, 12/21 at 7pm’ish.  Swing by and feel free to bring your favorite holiday drink or dessert.  Please let us know if you plan on dropping by (attendee list at the desk).  Party will be at Bryan and Tami’s house.

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!