WOD-5/2/14
Every minute on the minute for max rounds
From the rack start with 1x jerk (50% 1RM)
Add 5 pounds each successive minute, continue until failure.
3 RFT
10 Box Jumps 24/20
15 KB cleans Alternating 53/35
20 Knees to elbows
Going.,.,,
We all want to make gains in the gym ... right? You're consistent, you show up and work hard, you eat well but what about your sleep? Sleep may be one of the most valuable recovery agents out there. Check out these tips for better sleep.
Poliquin Article on a wide range of topics from strength and muscle mass gain to nutrition and supplementation.
Shirt says it all "burpees? Yeah, no I thought you said slurpees" Not sure if no one showed up because their legs are still sore from Monday or people just didn't want to do burpees... #crossfit #crossfitprime #burpees #slurpees #samesame #thesesuck #atleastitsnotthrusters #waittilldoublepushupburpees #gamechanger
CFP – Main Work
Thursday 9/29/31 Class divides into 2 teams: 3 Rounds: Team 1: Max Cal Bike Team 2: 20 Tire Flips + 100 sled pull + 200m Run Score= total calories biked
5 Rounds for time of: 7 Deadlifts 205/305 14 Toes to Bar 21 Wallballs 14/20# to 9/10ft Quote: “The road to success is dotted wi...
We're one day closer to Friday and that means it must be Ladies Night!
A. Power Snatch
CROSSFIT- (deload) A. HSPU/HS walk tech work (12 min) Sub :30 sec waiters walk each arm/rest :30 sec between setsx4 Static matador holds :15-:20 secx3; rest 1 min B. TTB tech work (12 min) + For...
Double Grace Thursday. Prepare yourselves!
5:30 Snatching
9/29/2016 WOD: 3 rounds for time of: Row, 500 m 21 Burpees Run, 400 m Then: Tabata AbMat Sit-up The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.
CrossFit Love 9.29 WOD - Love provides daily fitness wod in the Northern Liberties area of the city. Come check it out with the citys best
Schedule Updates & NEW Programs! Check it out: *more on the blog http://crossfitlove.com/love-schedule-updates/
Love Schedule Update | CrossFit Love Northern Liberties has updated its weekly schedule. We will continue to expand our schedule and types of sessions
Thursday 9.29.17 Warm up: Complete a 6 minute AMRAP of: 300' shuttle run (50' sections) 10 Push Ups 10 Air squats 10 light KBS Grab a barbell and warm up to 55% of your clean and jerk max. For time (cap @ 5): 30 clean and jerks @ 55% of your max For time: Run 2 miles
Check out the @Liftopia article by our @k8tlevy "4 exercises to start this ski season at the top of your game!" http://bit.ly/2ddYYgW #ski And is the model is our own Casey Boyle!!
Use these core exercises to to prep for winter to make sure you’ll have the midline stability you need.
CrossFit Novem: Clean Complex Warm Up 5 Minutes Clean Complex 5-7 Sets going up in weight. 1 Clean Deadlift + 1 Hang Clean (anyway) + 3 Front Squats *15 Minute...
We're ordering m supplements from SFH this Friday at 9am. Want in ? Use this link: https://goo.gl/forms/AghTNJg4BOstm2n22
CrossFit RDU - CrossFitMetcon (No Measure)3 rnft 3 tgu each arm 30 sec. hollow rock 12 back extensionMetcon (Time)15 min snatch tech then Isabel 30 power
9/28/2016 WOD: Row 2 km This is an all out effort for time. Then: Deadlift 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.
WEDNESDAY CROSSFIT 09/28/16 A. Bench Press 3 x 5 @ (65,75,85% of 90% 1RM) B. Complete 4 sets of: In…
Segment 1: 1 Round: 800 Meter Row 80 Double Unders 21 Hang Power Clean (135/95) 2 Rounds: 400 Meter Row 40 DU 15 HPC 3 Rounds: 200 Meter Row 20 DU 9
Lunch class will be at 11:30 am on Wednesday
WOD For time: 50 box jumps, 24/20-inch box 25 handstand push-ups 40 box jumps, 24/20-inch box 20 handstand push-ups 30 box jumps, 24/20-inch box 15 handstand push-ups 20 box jumps,...
A. C&J: 1×3 @ 60% 1×3 @ 70% 3×3 @ 75% B. FT [C15]: 1 rd: Row (800m/650m) + 80 DU + 18 Cleans (135/95) (power ok) 2 rds: Row (400m/300m) + 40 DU + 12 Cleans (135/95) 3 rds:…
Panthers Sunday Funday! Social event at the box October 2nd @ 12:30pm. Bring something to share, friends, family + chairs! CFH will provide chicken & burgers! Wednesday Bootcamp Metcon (AMRAP - Rounds and Reps) 35 min AMRAP 10 Dumbbell Snatch (each arm) 30 Double Unders 15 Wall Balls 20 Dumbbell Reverse Lunges 10 Pull-Ups Rest 60 seconds CrossFit Back Squat Four sets of: Back Squat x 6-8 reps with 3 second lowering phase. (challenge yourself, if you achieve 8 reps, you must increase the weight) Rest 90 seconds Wall Slides (elbows and knuckles stay on wall) x 5 reps with a 3 second tempo Rest 90 seconds Metcon (AMRAP - Rounds and Reps) Complete as many rounds and reps as possible in 12 minutes of: 10 Burpees 20 Alternating Reverse Lunges with KBs or DBs 250 m row or 350m bike
Raleigh CrossFit
Raleigh CrossFit
Seeing so much fitness. Double unders and deadlifts. #makeraleighstronger
Don't forget Sunday Funday Social Event this weekend. Panthers Game & grill out, 12:30pm. Bring a side to share, chairs and friends/family. We will be grilling chicken + burgers. If you want to throw something else on the grill, feel free!
#cfinvoke #cfiathlete #crossfit #crossfitcommunity #powerclean #liftheavy #strong #gohardorgohome #fitness #fitnessforlife #crossfittraining #tony_pearce_photo
Safety remains paramount while we are in the gym. Doubly so during a max-effort lift. Remember to keep your immediate area clear of hazards (plates, phones, water bottles), don't walk in front of someone as they are lifting, and use your spotters on lifts that require one. Stay safe and keep getting after it! #MakeRaleighStronger
What is reboot at CrossFit Eternal? #crossfit #crossfiteternal #fitness #reboot #charlotte #workout #gym #weightloss #sweatlife #bootcamp #intervaltraining
“Opportunity is missed by most people because it is dressed in overalls and looks like work."
"If you want to be a lion, you must train with lions"
**FRIENDLY REMINDER** The 3rd Annual Amrap 4 Autism to benefit Autism Speaks is coming up NEXT weekend on Saturday, October 8th just down the road from CFD at the BB&T ballpark. There are posters and flyers in the gym with more info on the whiteboard, if you haven't already seen those in the past couple months, check out the details below. We would love to have a group go out to represent CFD and participate in this awesome cause! Let us know if you have any questions. What: 3rd Annual AMRAP 4 AUTISM (Partner WOD) When: October 8th, 2016 Where: BB&T Ballpark Downtown (Charlotte Knights Stadium) Why: To help all families in the Charlotte area who have been affected by Autism, but especially to create Hope for Landon, the boy who inspired it all: http://www.amrap4autism.com/take-action/ How: Sign up HERE. Heats are 9, 10, 11, 12pm, 1pm WINNERS: These awesome awards will be given to the top teams (Men, Women, Coed) in each heat. Thank you for once again proving that Crossfit Dilworth supports the community in every way we can!
Landon's Story
Our iPad attendance kiosk is out for repairs- please make sure you SIGN IN ON THE WHITEBOARD! Thanks!
Big shoutout goes to Colleen Hayes! This past weekend was the first time she competed in CrossFit Competition and came in fourth for her division at the Goddess Games! Colleen prepared for this competition by continuing to train in our regular group classes and adding a little bit more volume to her normal training regimen. Everything paid off for a great event for her, so when you see her around the gym, congratulate her on the performance! #CrossFitSouthEnd #Competition #Goals #GoddessGames
Dana we're not angry, we are just....disappointed Hopefully, we can encourage better practices of how to clean up after yourself #accoubtability
Hometown: Durham Age: 32 Occupation: Immunologist – currently I am doing academic research focused on developing a HIV vaccine When did you first start
Join us for Barbells for Boobs, Oct. 22 https://www.facebook.com/events/303744319994876/ Photo by Boris and Company
A congratulations is in order for two of our friends, Mēgan and John(ny), for completing their run and on their engagement. See you two soon! Safe travels!
We love hosting our @corepoweryogaraleigh friends! Don't forget: as part of our partnership, you guys get 4 free classes a month as a Raleigh CrossFit member. Don't sleep on that! #MakeRaleighStronger
Lisa cracking the whip!
Tuesday September 27, 2016 WOD: 21-15-9 Deadlift (275/185) Box Jump (24/20) Scaled - 185/115, step ups Rx - As written Competitor - 315/205, 30/24 Accessory Work: 4 Rounds 200m Row (Sprint) 3 Rope Climbs * Full Recovery btwn Rounds
Sep 26, 2016
CrossFit - Baltimore, MD White Marsh Athletic Asylum
I have to do what? Warm-up get the body moving Not for time 30-20-10 reps (or seconds) for tim
CrossFit Federal Hill
Good workout or nap? #crossfit #crossfiteternal #workout #postworkout #restingposition
Tuesday, September 27, 2016: two rounds, each for time; rest amply between rounds: 25x bar-facing burpee then, deadlift 3-3-3 Compare results to October 28, 2014.
Crossfit MPH
CrossFit Dilworth – CrossFit Gymnastics 10 Min EMOM – Strict Dips (Ring or Bar) *2-5 reps and complete every minute. Scale to Ring or Bar Static Holds if you cannot do dips without a...
CF Balance Endurance Group page to everyone who hasn't visited! This is Brandon Petelin's group and its a great resource! All 3 CF Balance weekly workouts are posted here (also on the CF Balance Endurance blog and shared on Facebook too). If you are not a member, check it out below: https://www.facebook.com/groups/BrandonsEnduranceTraing/1198957286809284/?notif_t=group_activity¬if_id=1474816793604477
As I previously mentioned, we are going to have an seminar every now and then to answer questions and discuss form, efficiency, etc. We'll have the first one in a couple weeks if anyone is interested. Note that we are trying to limit the size so it can be a more effective discussion. Here are the details... MARK THE DATE AND EMAIL TO RESERVE A SPOT! CrossFit Balance Running Clinic- Led by our Endurance Coach, Brandon Petelin When: Wednesday, October 12th at 6-7pm- TC Rooftop at Thomas Circle What: Introduction of form/efficiency through relevant drills. Discussion to be adapted to group in a Question/Answer forum (encompassing programming, benefits of endurance training, and nutrition, and racing) *CF Balance members and limited to 20 people. Email danielle@balancegym.com to reserve your spot.
MARK THE DATE AND EMAIL TO RESERVE A SPOT! CrossFit Balance Running Clinic- Led by our Endurance Coach, Brandon Petelin When: Wednesday, October 12th at 6-7pm- TC Rooftop at Thomas Circle What: Introduction of form/efficiency through relevant drills. Discussion to be adapted to group in a Question/Answer forum (encompassing programming, benefits of endurance training, and nutrition, and racing) *CF Balance members and limited to 20 people. Email danielle@balancegym.com to reserve your spot.
Get ready for Week 3 of the CF Balance League. We will be holding at Thomas Circle. The first workout kicks off at 1pm! Be ready to warm-up and be briefed at 12:50! Bring friends! If the weather isn't nice, we will all hang for some spike ball afterwards in the studio! A bit about Caroline Larson's (representing "Let's Talk about Flex Baby") thoughts on the CF Balance League below: 1. What movements are you hoping to see this week? A relay style ski erg combined with overhead squats 2. If you guys got to pick one CrossFit Games athlete to join your team, who would you pick? Dan Bailey...I have a crush on him! 3. How would you guys celebrate if you won the league? Fun stuff...booze and dancing :) 4. What is your ideal celebration meal? I am a sucker for great Italian food 5. What have you guys enjoyed most so far? I have really enjoyed it...I realize that I am more competitive than I care to admit during class so this competition has been good for me to get back in competition-mode.
We were privileged to host a blood AND toy drive yesterday and we were overwhelmed with support from friends and family within the Houston CrossFit community for #AvaWillWin . There is no greater feeling than having one of the phlebotomist's walk into our facility and tell us they have run out of supplies to take any more blood. At this moment in time we still had folks signed up and willing to donate. BEHEMOTH thank you to coach Leah Shullenberger for putting on such an awesome event and to all of the Behemoth members and Houston community that donated their blood, their money and their time to spending the day with us to make a difference. #avawillwin #donate #savealife
Our coaching and results are proven! You can read more here (http://ow.ly/SSNw304oMmY) and here (http://ow.ly/narE304oMpt) and here ( http://ow.ly/buml304oMuc). Email us at coach@crossfitmph.com to get started--we cannot wait to hear from you!
CrossFit Kindred – CrossFit
#traintolive @ #arenalfitness
Review for 20 minutes: hollow body/hollow rock/superman/superman rock Met-con: 4 Rounds: Run 100 meters 10 Jumping Squats 20 AbMat Sit-ups 20 Lateral
