Archive for November, 2008
Monday 12/01/08
“Annie”
50-40-30-20-10
Double Unders & Situps
Rest 5 min.
500 m row for max effort
Danielle and Sara going head to head on KB swings
Saturday 11/29/2008
400m walking lunge
If you don’t have a GPS to measure with, 1 big step = 1 meter. Fight to maintain posture as you fatigue.
Post number of steps to comments.
Friday 11/28/2008
4 rounds for time of:
5 Handstand Push Ups (use scaled version of handstand push up as needed)
10 Burpees
15 Squats
Post time to comments.
The gym will reopen on Monday morning.
Thursday 11/27/2008
Run 5k
Post time to comments.
The gym will reopen on Monday morning. Happy Thanksgiving.
Wednesday 11/26/2008
Deadlift
1-1-1-1-1-1-1
Post load to comments.
Check out our first video ! Click on “watch in high quality” on the lower right of the video box for a better picture. http://www.youtube.com/watch?v=JmcQnACu2kE
Reminder: No class Wednesday night and we will be closed until Monday morning’s regular workout.
5:30 class gettin' some kettlebell action
Tuesday 11/25/2008
Kettlebell Swings (55 lbs / 35 lbs)
With a continuously running clock, do one kettlebell swing the first minute, two swings the second minute, three swings the third minute…, continuing for as long as you are able to keep up.
Post number of minutes completed to comments.
“We do your stuff nearly as well as you do, you can’t do ours very well at all, and we do everything that we both don’t do much better than you can. Not very humble, I know, but true.” Greg Glassman on CrossFit
Monday 11/24/2008
“Fran”
21-15-9 reps for time of:
Thrusters (95 lbs / 65 lbs)
Pull Ups
http://media.crossfit.com/cf-video/CrossFitMontclair_Rhabdo153Fran.mov
Saturday 11/22/2008
0930 WOD (for members)
Open Gym : Do a make up workout, go for a PR, or just practice your skillz.
1030 WOD (free trial workout)
Come in for a free trial workout and see what CrossFit is all about.
Friday 11/21/2008
“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Steps, walking lunge
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
Scaled version will be “Dirty Thirty”.
What is a pood? Russian measure used for kettlebells; common ones: 1 pood =36 lbs; 1.5 pood = 54 lbs; 2 pood = 72 lbs.
Dana loves to row.
Thursday 11/20/2008
Front Squat 5-5-5-3-3-3-1-1-1
Post load to comments.
West Coast Handstand 2008
East Coast Handstand 2008
Wednesday 11/19/2008
200 m Group “Hoopty” Push
Then 2 Person Teams:
50 Push Jerk (95#/65#) Do not rack or put bar down.
75 Tire Flip
100 Box Jump
125 Slam Ball (40#/20#)
150 Med Ball Chest Pass (10 feet apart)
Post time to comments.
Tuesday 11/18/2008
“Cindy”
Complete as many rounds as possible in 20 min of:
5 pull ups
10 push ups
15 squats
Post number of rounds to comments.
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