June 2014

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WOD – July 1, 2014

For those interested in competing, we are planning on participating at the “CrossFit for Katie” fundraising competition at Whip-it CrossFit in Guilford Saturday, 7/12.  This is a great competition for folks new to CrossFit competitions.  Grab a teammate, sign-up and throw down!  Check out the Whip-it CrossFit website for details.

Summer celebration Saturday July 26th…..mark your  calendars.  More details to come!

As the weather warms up and the sweat flows, please remember to wipe down the floor and any equipment prior to leaving the gym!  We do our best to keep the gym clean, but we need your help.  We have purchased disinfectant wipes and have disinfectant simple green in squirt bottles.  Many thanks in advance for your help!

 

 

WOD

 3 snatch grip DL (pause at mid-knee during ascent) @ 75% of your snatch 1RM x 5 rounds.

then

“Jackie”

For time:

1000m row

50 thrusters (45 lbs)

30 pull-ups

 

 

OTHER

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 30, 2014

Happy 4th of July week!  We will have 1 class on July 4th.  Time tba, but class will be in the morning

 

Come out and run the Glorious Gallop 5k July 11th.  Registration sheets are on the desk at the gym.  Please have your completed registration forms and money at the gym by Monday 6/30.

 

For those interested in competing, we are planning on participating at the “CrossFit for Katie” fundraising competition at Whip-it CrossFit in Guilford Saturday, 7/12.  This is a great competition for folks new to CrossFit competitions.  Grab a teammate, sign-up and throw down!  Check out the Whip-it CrossFit website for details.

 

As the weather warms up and the sweat flows, please remember to wipe down the floor and any equipment prior to leaving the gym!  We do our best to keep the gym clean, but we need your help.  We have purchased disinfectant wipes and have disinfectant simple green in squirt bottles.  Many thanks in advance for your help!

 

 

WOD

Squat snatch x 3 from the power (high hang) position EMOM x 7 min @ 60% 1RM

then,

“Over the box”

For time

7 rounds of:

7 OHS

7 box jumps

L3 = 105/75 > 24/20

L2 = 95/65 & 24/20

L1 = 85/55 & < 24/20

 

 

OTHER

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 – June 27, 2014

Come out and run the Glorious Gallop 5k July 11th.  Registration sheets are on the desk at the gym.  Please have your completed registration forms and money at the gym by Monday 6/30.

 

For those interested in competing, we are planning on participating at the “CrossFit for Katie” fundraising competition at Whip-it CrossFit in Guilford Saturday, 7/12.  This is a great competition for folks new to CrossFit competitions.  Grab a teammate, sign-up and throw down!  Check out the Whip-it CrossFit website for details.

 

As the weather warms up and the sweat flows, please remember to wipe down the floor and any equipment prior to leaving the gym!  We do our best to keep the gym clean, but we need your help.  We have purchased disinfectant wipes and have disinfectant simple green in squirt bottles.  Many thanks in advance for your help!

 

 

WOD

5 deadlifts @ bodyweight EMOM x 7 min

then,

“Cauldron”

For time:

Run 800m

50 DU

15 burpees

Run 600m

35 DU

10 burpees

run 400m

20 DU

5 burpees

 

Have a great Friday!!

 

 

OTHER

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 – June 26, 2014

Come out and run the Glorious Gallop 5k July 11th.  Registration sheets are on the desk at the gym.  Please have your completed registration forms and money at the gym by Monday 6/30.

 

For those interested in competing, we are planning on participating at the “CrossFit for Katie” fundraising competition at Whip-it CrossFit in Guilford Saturday, 7/12.  This is a great competition for folks new to CrossFit competitions.  Grab a teammate, sign-up and throw down!  Check out the Whip-it CrossFit website for details.

 

As the weather warms up and the sweat flows, please remember to wipe down the floor and any equipment prior to leaving the gym!  We do our best to keep the gym clean, but we need your help.  We have purchased disinfectant wipes and have disinfectant simple green in squirt bottles.  Many thanks in advance for your help!

 

 

WOD

5 thrusters EMOM x 5 mins @ 70% of 1RM

then

“Black Bear”

18, 15, 12, 9, 6, 3

Power Snatch (75/55)

Bar over burpees

K2E

L3 = 95/75

 L2 = 75/55

L1 = 55/35

 

 

OTHER

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 – June 25, 2014

Come out and run the Glorious Gallop 5k July 11th.  Registration sheets are on the desk at the gym.  Please have your completed registration forms and money at the gym by Monday 6/30.

 

For those interested in competing, we are planning on participating at the “CrossFit for Katie” fundraising competition at Whip-it CrossFit in Guilford Saturday, 7/12.  This is a great competition for folks new to CrossFit competitions.  Grab a teammate, sign-up and throw down!  Check out the Whip-it CrossFit website for details.

 

As the weather warms up and the sweat flows, please remember to wipe down the floor and any equipment prior to leaving the gym!  We do our best to keep the gym clean, but we need your help.  We have purchased disinfectant wipes and have disinfectant simple green in squirt bottles.  Many thanks in advance for your help!

 

 

WOD

Back Squat – 3 @ 65% 1RM, 3 @ 70% 1RM, 3 @ 75% 1RM (x2)

then,

Strict Press – 3, 3, 2, 2, 1, 1

then,

row 500m as fast as possible.  Rest 3-5min and repeat.

 

 

OTHER

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 – June 24, 2014

Come out and run the Glorious Gallop 5k July 11th.  Registration sheets are on the desk at the gym.  Please have your completed registration forms and money at the gym by Monday 6/30.

As the weather warms up and the sweat flows, please remember to wipe down the floor and any equipment prior to leaving the gym!  We do our best to keep the gym clean, but we need your help.  We have purchased disinfectant wipes and have disinfectant simple green in squirt bottles.  Many thanks in advance for your help!

 

 

WOD

10 mins. work on something you need improvement on.  (i.e. pistols, OHS, muscle-ups, T2B.  Come with something in mind.)

then

“lightening and thunder”

10, 9, 8, 7………..1 Power cleans

Run 200m between sets

*****Start with power cleans and end with running

L3 = 135/105

L2 = 105/75

L1 = 75/45

 

 

OTHER

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 – June 23, 2014

Congrats to Steve, Mark, Chloe and Ashley for their outstanding performance at the CrossFit Triton Summer Throwdown on Saturday!

Come out and run the Glorious Gallop 5k July 11th.  Registration sheets are on the desk at the gym.

There is still room to join the Schedule II CrossFit Spartan Sprint team this coming Saturday…so get signed-up if interested!

As the weather warms up and the sweat flows, please remember to wipe down the floor and any equipment prior to leaving the gym!  We do our best to keep the gym clean, but we need your help.  We have purchased disinfectant wipes and have disinfectant simple green in squirt bottles.  Many thanks in advance for your help!

 

 

WOD

Review pistols/pistol progressions then 1 tabata round of pistols

then,

“Double Bubble”

In teams of 2 – complete 5 rounds for time of:

row 500m

50 wall balls

(one rows 250m while the other does 25 wall balls, then switch)

 

 

OTHER

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 – June 20, 2014

Mark your calendars: Saturday, June 21st we will have 2 teams competing at the Summer Throwdown at CrossFit Triton in Wallingford.  Let’s make sure we show Mark, Steve, Ashley and Chloe our support by being in the crowd and cheering them on!  The more the merrier…so plan ahead!

Come out and run the Glorious Gallop 5k July 11th.  Registration sheets are on the desk at the gym.

As the weather warms up and the sweat flows, please remember to wipe down the floor and any equipment prior to leaving the gym!  We do our best to keep the gym clean, but we need your help.  We have purchased disinfectant wipes and have disinfectant simple green in squirt bottles.  Many thanks in advance for your help!

 

 

WOD

5 x 5 handstand push-ups

then

“Get It”

4 rounds for time of:

15 burpees

10 power cleans

5 HSPU

40 DU

L3 = 135/95

L2 = 115/75

L1 = 95/55

 

 

OTHER

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 – June 19, 2014

Mark your calendars: Saturday, June 21st we will have 2 teams competing at the Summer Throwdown at CrossFit Triton in Wallingford.  Let’s make sure we show Mark, Steve, Ashley and Chloe our support by being in the crowd and cheering them on!  The more the merrier…so plan ahead!

Come out and run the Glorious Gallop 5k July 11th.  Registration sheets are on the desk at the gym.

As the weather warms up and the sweat flows, please remember to wipe down the floor and any equipment prior to leaving the gym!  We do our best to keep the gym clean, but we need your help.  We have purchased disinfectant wipes and have disinfectant simple green in squirt bottles.  Many thanks in advance for your help!

 

WOD

10 mins. work on something you need improvement on. (i.e. pistols, OHS, muscle-ups.)

then

“Holy cow”

Death by T2B

then

Death by wall balls

 

 

OTHER

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 – June 18, 2014

Mark your calendars: Saturday, June 21st we will have 2 teams competing at the Summer Throwdown at CrossFit Triton in Wallingford.  Let’s make sure we show Mark, Steve, Ashley and Chloe our support by being in the crowd and cheering them on!  The more the merrier…so plan ahead!

Come out and run the Glorious Gallop 5k July 11th.  Registration sheets are on the desk at the gym.

As the weather warms up and the sweat flows, please remember to wipe down the floor and any equipment prior to leaving the gym!  We do our best to keep the gym clean, but we need your help.  We have purchased disinfectant wipes and have disinfectant simple green in squirt bottles.  Many thanks in advance for your help!

 

WOD

6 Kettlebell snatch EMOM x 7 mins.  (3 each arm)

then

“Reese’s Pieces”

AMRAP 10 mins of;

3 thrusters

3 burpees

6 thrusters

6 burpess

9 thrusters

9………….etc.

L3 = 115/85

L2 = 95/65

L1 = 65/35

 

 

OTHER

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!