Monthly Archives: November 2012

Saturday, December 1, 2012

8:30am – 9:00am = Yoga for CrossFit 9:00am WOD – (if you are not participating in Fastest Fran) 2 person team: AMRAP in 20:00 100m relay 10 med ball round –the-world 15 clapping push ups 20 med-ball squat toss 9:00am … Continue reading

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Friday, November 30, 2012

Shoulder & Squat Mobility Strength: 3-3-3-3-3 Clean & Jerk (work up to 95%or heavy) WOD: Starscream 1:00 rest between tabata cycles Tabata Burpees Tabata Box jumps (24/20) Tabata wall shots (20/14) After Party 3×8 dead hang Pull Ups 6:30pm Advanced … Continue reading

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Thursday, November 29, 2012

Mobility: Cartwheels & stirring the pot (5-10#) for shoulder mobility; pigeon & wall of death for squat (hip flexor) mobility. Skill: Spend 15 Minutes on a gymnastic skill 1. Skin the cat 2. bridge up (kick over if you can) … Continue reading

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Wednesday, November 28, 2012

Mobility: partner dead hang push Strength/skill: Death by T2B – begin w/3 WOD: Dracarys 15:00 AMRAP 5 Renegade Rows (40#/25#) (push up, row/row) 5 power cleans (135#/95#) 1 Rope Climb After Party tabata hollow holds

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Tuesday, November 27, 2012

Strength: 15:00 to find full snatch 1rm (compare to 4/19) Member WOD Tuesday: David Quackenbush: Quack Attack 2 500M Row – Buy in 3 RFT 10 Ring Push Ups 20 Butterfly Situps 30 Air Squats 400 M Run – Cash … Continue reading

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Monday, November 26, 2012

Mobility: quads and hammies Strength/skill: 15:00 to find Max Height Box Jump (compare to 8/23) MetCon: Hot Box 5 RFT: 10 butt to box back squats (135#/95#) 10 box elevated push-ups (20”/16”) 10 Box Jump Overs After Party: 4×25’ back … Continue reading

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Sunday, November 25, 2012

Open Gym from noon to 2:00pm

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Saturday, November 24, 2012

8:30am – 9:00am = Yoga for CrossFit 9:00am WOD “Bar Fly” 2 person teams 200m relay (each run 1) 50 c&j (115/75) 200m relay 50 bar push ups 200m relay 50 c&j 200m relay 50 deadlifts 200m relay 10:00am Hero … Continue reading

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Friday, November 23, 2012 – 8:30am and 2:30pm ONLY

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to … Continue reading

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Thursday, November 22, 2012 – 8:30AM CLASS ONLY!!

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and … Continue reading

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