Warm-up: 3 rounds of: shoulder triplet-Sampson stretch-10 sit-ups-10 supermans-
10 lunges-10 push-ups-30 jumping jacks
WOD: 50 - 40 - 30 - 20 - 10 rep rounds for time of:
Squats
Kettlebell Swings
Saturday Free For All 1/17/2009 from CrossFit Central CT on Vimeo.
Warm-up: Dynamic / 3 rounds of: shoulder triplet-Sampson stretch-10 sit-ups-
10 supermans-10 push-ups-10 squats-30 jumping jacks
WOD: Row 1000m for time
Post WOD skill work: Take your pick!
1000m row times
Annie 4:05.8
Becky 4:49.8
Mike 3:48.3
Mindy 4:24.9
Damon 3:49.6 + (1/2 Angie) 10:34
John S. 3:36.2
Jess 4:33.4
Tom R. 3:53.5
Paul 3:07.3
Eric 3:43.4
Lynne @ 165lbs
John P. 12/13 - 13/13 - 12/14 - 10/12 - 10/11
Fabio [...]
Warm-up: Dynamic / 3 rounds of: shoulder triplet-Sampson stretch-
10 supermans-20 jumping jacks-10 push-ups-10 Kettlebell swings
WOD: 5 rounds for time of:
30 squats
10 knees to elbows(strict)
Becky 19:19
Mike 20:16
Fabio 6:47 (25lb vest)
John P. 6:06 (5 rounds - 20 push-ups / 10 KTE’s)
John S. 5:44
Clarke 5:19
Jess 5:37
Paul 8:51
Tom R. 11:16
Damon 6:06
Georgie 6:39
Joan 6:31
What is Beyond The Whiteboard?
Let’s let the creators of this great new website answer that.
From: www.beyondthewhiteboard.com
Go Beyond The Whiteboard
CrossFit changed our lives. From the garage we started in, to our Affiliate gym today, CrossFit has taken our idea of fitness to a whole new level. We were a group of friends consisting of web architects, [...]
Warm-up: Dynamic / 3 rounds of: shoulder triplet-Sampson stretch-10 KTE’s-10 supermans-10 push-ups-10 squats-10 mountain climbers
Skill Work: Tuck - Pike - Straddle
WOD: For Time complete:
row 500m
150 step-ups
Annie 11:45 (25lb vest)
Mindy 11:35
John S. 9:40
Fabio 8:52 (25lb vest)
Damon 9:25
Jess 11:42
Clarke 8:35
Duffy 7:42
Ted 9:18
Tom R. 9:40
Paul 8:04
Georgie 10:07
Joan 10:13
MainPage WOD from www.crossfit.com
Overhead squat 3-3-3-3-3 reps
Eric 135lbs x 5 145lbs [...]
Warm-up: Dynamic / 3 rounds of: shoulder triplet-Sampson stretch-
10 sit-ups-10 supermans-10 PVC Push Press-30 jumping jacks-5 pull-ups
WOD: 7 rounds for time of:
10 Overhead Squats
5 Wipers
Annie 8:39 (25lbs)
Clarke 5:31 (40lbs)
Becky 6:52 (15lbs) x 4 rounds
Mike 5:59 (30lbs) x 4 rounds
Mindy 8:11 (25lbs)
Fabio 5:52 (40lbs)
Brian N. 16:19 (25lbs)
John P. 9:31 (40lbs)
Duffy 12:01 (80lbs OH squat [...]
Congratulations to Tom R. our latest Foundations Graduate
Warm-up: 1 x Dynamic + row 500m
3 rounds of: shoulder triplet-Sampson stretch-10 sit-ups-10 supermans-
10 squats-30 jumping jacks
WOD: For Time & Glory complete
10 rounds of:
10 Push-ups
10 Ring Rows
10 Mountain Climbers
Becky 21:50
Mike 14:23
Clarke 14:04 (Welcome Back!)
Annie 17:16
Hillery 13:15
Mindy 16:34
Caitlin 14:22
Brian N. 20:41
Duffy 11:47
Damon 9:59
John S. 9:14
Ted 16:52
Joan 16:39
Tom [...]
Warm-up: dynamic / 3 rounds of: shoulder triplet-Sampson stretch-10 supermans-10 mountain climbers-10 push-ups-10 squats-30 jumping jacks
WOD: 5 rounds for time of:
30 Kettlebell swings
20 Sit-ups
10 Floor Wipers
Men VS. Women
Men 17:18 105.5 lbs combined weight for the swings
Women 17:24 105 lbs combined weight for the swings
BONUS ROUND
1500M Row in 250m splits per team member
Men 5:10.3
Women 6:44.8
