Snow Watch… 0
Snow is coming….If conditions are bad we will post cancellations here at least an hour before the scheduled sessions.
221 Newfield Avenue
Hartford, CT 06106
860.748.0349
Snow is coming….If conditions are bad we will post cancellations here at least an hour before the scheduled sessions.
Click here for more photos from today’s WOD!
3 Rounds of:
10 Push-ups, 10 Shoulder Triplet,
10 Russian Lunges, 10 KTEs
20 Jumping Jacks
3 Rounds of :
Hold Top Plank 30-60 sec
Rest 30-60 sec
For time:
Row 500m 1X
then…
3 Rounds of:
50 Squats
25 Abmat Sit-ups
50 Step-ups
25 Dumbbell Push Press
50 Double Unders or 200 Jump Rope
25 Dumbbell Hang Power Clean
Knees to Chest 10-20 Sec Hold per side
Cobra 10 Sec Hold
Hang from Bar 10 sec
10 Pass Thru
Samson Stretch 20-30 sec Hold per side
Mindy 20 lbs 34:12
Tom K - Scaled Skill Work
Jeff 20 lbs 49:19
Greg 15 lbs 11:24 Scaled
Rob AKA Stinky B 15 lbs 47:19
Matt 30 lbs 42:00
Heidi 20 lbs 42:20
Craig 25 lbs 40:47
3 Rounds of:
10 Push-ups, 10 Shoulder Triplet,
10 KTEs, 20 Jumping Jacks
8:45 class – 21 -15 -9
Renegade Row Push-ups
OverHead Lunges
Wall Ball
Nate 35 lbs RR, 25 kg OL, 20 lbs WB = 11:06
Robert 12 lbs RR, 22.5 lbs OL, 12 lbs WB = 21:37
Jennifer = Ring Rows, 10 lbs OL, Squats = 10:34
10:00 Newbies – For Time!
200 Jump Rope
3 Rounds of:
25 Squats
30 sec Handstands
15 Push-ups
Then another 200 Jump Rope
Nate 10:23
Sarah 10:19
Briea
Cool Down
Lead by Nate, his choice….
3 Rounds 10 Reps of:
Mt Climbers, Slamball,
Shoulder Triplet, Squat Jump
Strength
5 Rounds of:
1 Dumbbell Hang Power Clean
5 Dumbbell Push Press
Per side!
Metcon
100 Step-ups
50 Abmat Sit-ups
50 Step-ups
25 Abmat Sit-ups
Hang from the bar 10-20 sec
Samson Stretch 20-30 sec
Pass Thru 10 reps
Tom K 13:27 15-35 lbs
Mindy 10:14 20-35 lbs
Sir 10:28 15-40 lbs
Courtney 7:19 20 lbs
Andrew 6:24 50-55 lbs
Matt 8:14 45 lbs
Craig 8:45 30-40 lbs
Georgie 9:52 30 lbs
Tory 10:18 30-45 lbs
Robert 11:15 3X 50 Step-ups/25 Abmat Skill =16 lbs Med Ball Cleans
3 Rounds of:
10 Push-ups, 10 Shoulder Triplet,
10 Russian Lunges, 10 KTEs
20 Jumping Jacks
Part 1: Row 1000 m for time
Rest 3-5 minutes
Part 2: 5 Rounds NFT
Focusing on Form!
10 Dead Hang Pull-ups
20 Squats
Dynamic 1X
3 Rounds of:
Knees to Chest 10 Sec Hold per side
Cobra 10 Sec Hold
10 Pass Thru
Samson Stretch 20-30 sec Hold per side
Mindy 4:18.8
Sir 4:04.9
Michelle 3:50.3*PR
Rob 4:25.9
Margo 4:41.0
Georgie 3:56.8*PR
Jimmy 3:27.6
Tory 3:41.7
Andrew 3:17.2
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