May « 2008 « CrossFit Central CT

Wednesday 4/23/2008 0

May5

The Warm-up: Dynamic/ 3 rounds of: shoulder triplet – 10 squats -
10 sit-ups – 10 jumping jacks

The WOD: 5 rounds of: 20 Dumbbell hang power clean-split jerk 50 jump rope 20 lunges

Mike 21:14 15lb db’s
Eric 16:59 35lb db’s
Morey 25:10 45lb db’s
Joan 18:30 10lb db’s
Jen 27:00 15lb db’s
Lauren 23:43 20lb db’s
Georgie 20:11 15lb db’s
Scaled:
Mindy 14:52 15lb db’s(3 rounds)
Nikki 8:49 15lb db’s(2 rounds)

Tuesday 4/22/2008 0

May5

The Warm-up: Dynamic/ 3 rounds of shoulder triplet – 10 burpees -
10 jumping jacks – 10 sit-ups

The WOD: 5 rounds of: 30 squats 20 push press 10 pull-ups

Today we had a visitor Ryan from CrossFit Rochester

Joe 10:16 20lb db’s
Caitlin 9:52 15lb db’s
Ryan 16:15 20lb db’s
Mindy 14:30 10lb db’s
Lauren 14:24 15lb db’s
Morey 11:14 35lb db’s
Joan 12:52 10lb db’s

Scaled:
Jeremy 7:18 15lb db’s(3 rounds)
Rox 11:15 15lb db’s(half reps)
Jens 9:29 10lb db’s(3 rounds Rx’d)
Nikki 12:00 10lb db’s(3 rounds Rx’d/2 rounds half-reps)

Monday 4/21/2008 0

May5

The Warm-up: Dynamic/ 3 rounds of: shoulder triplet – 10 squats – 10 sit-ups -
10 jumping jacks

The WOD: 3 rounds of: 40 Kettlebell swings 20 push-ups

Joan 10:44 20lbs
Nikki 11:53 26.5lbs
Annie 8:10 26.5lbs
Mindy 7:32 26.5lbs
Eric 7:59 44lbs
Joe 6:19 35lbs
Morey 6:47 44lbs
Jeremy 7:34 35lbs
Jen 10:49 26.5lbs
Duffy 5:28 26.5lbs
Mike 7:18 26.5lbs
David 10:35 44lbs

Saturday "Free For All" 4/19/2008 0

May4

Saturday “Free For All”
Team Challenge

The Warm-up Dynamic/ 3 rounds of: 50 jump rope – shoulder triplet – 20 mountain climbers

The Workout: 5 stations each team member must complete each station one time. The rower sets the pace for the rest of the team.

The stations:
1. Row 400m
2. Pull-ups Men 30 Women 15
3. Wallball Men 30 Women 15
4. Push-ups Men 30 Women 15
5. 200′ Tire-sled Drag Men 45lbs Women 25lbs

The Team:
Georgie
Mindy
Lauren
Jeremy
Morey

Time: 10:09