Archive for September, 2011

Rest day/AM WOD

Friday, September 30th, 2011

How great can you be?

Shadow has been a bad boy

Wednesday, September 28th, 2011


AMRAP: 2 min
Thursters @ 95/65
rest 1 min
Burpees over the bar
rest 1 min
OHS @ 95/65

Score is you total reps.

A reminder that we are going to Trader Vic’s after the WOD. Please join us if you can, we would love to see you there.
Team Dorsey, Jenson, and Nguyen are going, let me know before the WOD that way I can call ahead for seating.


Wednesday, September 28th, 2011

I found this one on Crossfit New England site, you know the 2011 affiliate cup champions they are crown the worlds fittest gym. What a cool title.

3 rounds for time:
40 double unders
30 KB swings 1.5/1 pood
20 ring push ups

Rest day-Trader Vic’s anyone?

Monday, September 26th, 2011


Attached is a dinner menu:

Please let us know if you plan on joining us. Thursday after the WOD.


Monday, September 26th, 2011

Lift: Do your lifting program or strict press @85% 1RM. 5×3. We have worked on back squats, deadlifts, and now the press. As you all know these are the lifts for Crossfit total. Yes that means CFT IS COMING UP! Please let our coaches know if you have questions on any of the lifts.



Slamballs 30/25
Up downs.? (hahaha)
Goblet squats 1.5/1 pood

Gymnastic Skills day

Saturday, September 24th, 2011


Spend at least 5 to 10 minutes on each skills. You can do these skills in any order:

Core work: Hollow rock, GHD’s, planks, superman, up downs

Handstands (HSPU, Handstand walks, handstand holds)

Rings or bar work: MU’s dips, pull ups, L-pull up, L sits, butterflies, skin the cat, back levers, ironcross, the list goes on.

Once you guys finish the skills and you want more make up a missed WOD.

Deadlift Burpees Box jumps

Saturday, September 24th, 2011

Complete 8 rounds for time of:

3 deadlifts (315/205)
7 burpee box jumps (W:20″/M:24″)

Rest day/AM WOD

Thursday, September 22nd, 2011

Check out this video that I had found. Try to study their body poistions and bar paths. You will see different styles, but the basic fundamental still needs to be there in order to make a successful lift. See if you can spot the mistakes. If you understand the movement/techinque it will make you become a better lifter and make you understand why the lift failed. That way you can make corrections to your own lift as needed and also be able to spot mistake in others. It was great seeing you guys help each other out in the gym yesterday, which inspiried me to post this video. Enjoy!

DU and sit ups

Thursday, September 22nd, 2011

Clean & Jerk
Work to heavy single
5 x 1 @ 70%-80% of the best for the day

Then, For Time:
100 DU
100 Sit-Ups


Wednesday, September 21st, 2011


Five rounds for max reps of:
Body weight bench press