CrossFit Gloucester

CrossFitter

Click here to edit subtitle


view:  full / summary

Friday 141219

Posted by Em on December 18, 2014 at 8:30 PM Comments comments (0)

Death by Pull Ups

then

Death by Body Weight Deadlifts

Record Total Reps for Each

Perform 1 rep, then at 1 minutes perform 2 reps and so on until you are unable to perform the amount of reps in that minute.

CFG's Christmas Schedule will be out soon!


Tuesday 141216

Posted by Em on December 15, 2014 at 5:00 PM Comments comments (0)

FT:

  • 20 Cals Airdyne
  • 20 Hand Stand Push Ups
  • 20 Overhead Lunges 95/65
  • 20 Pistols
  • 20 Overhead Lunges 
  • 20 HSPUs
  • 20 Cals Airdyne

Monday 141215

Posted by Em on December 14, 2014 at 7:30 PM Comments comments (0)

With a Running Clock - 12 Minutes

  • 1 Min Squat Clean 135/95
  • 1 Min Push Jerk 135/95
  • 2 Min Squat Clean
  • 2 Min Push Jerk
  • 3 Min Squat Clean
  • 3 Min Push Jerk
then 20 Minutes to Establish
  • 1 RM Clean and Jerk
Congrats to all the teams who competed in SuperFit this weekend and thank you to all our supporters!

Brandi and Jake on the Clean Ladder

Friday 141212

Posted by Em on December 11, 2014 at 5:15 PM Comments comments (0)

Meat and Greet is tonight!

15 Min to Establish 1 RM Deadlift 

AMRAP 12 - Score = Rounds + Reps

  • 2 Sumo Deadlifts 275/185
  • 2 Muscle Ups
  • 2 Hspus
  • Go up by 2 Reps Each Round

Thursday 141211

Posted by Em on December 10, 2014 at 5:10 PM Comments comments (0)

"Daniel" FT:

  • 50 Pull Ups
  • 400M Run
  • 21 Thrusters 95/65
  • 800M Run
  • 21 Thrusters 95/65 
  • 400M Run
  • 50 Pull Ups
With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th, 2006. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.


Wednesday 141210

Posted by Em on December 9, 2014 at 5:05 PM Comments comments (0)

EMOM 10

  • Snatch - Score - heaviest full squat snatch

(2) - AMRAP 4 - Rest 2 Minutes between Amraps

  • 5 Curtis P's 95/65
  • 10 Ab Mat Sit Ups
Meat and Greet is this Friday - hope you guys can stay and hang out!


Tuesday 141209

Posted by Em on December 8, 2014 at 5:05 PM Comments comments (0)

7 RFT:

  • 30 Double Unders
  • 20 Wallballs 20/14
  • 10 Burpee Box Jumps 24/20

Monday 141208

Posted by Em on December 7, 2014 at 4:00 PM Comments comments (0)

20 Min to Establish 3-3-3-3-3 Back Squat

then Partner AMRAP 20

  • For Total Reps Alternating Every 2 Min 
  • Athlete 1 - Airdyne Cals
  • Athlete 2 - 1 Round of Cindy, 5 pull ups, 10 push ups, 15 air squats
It's Not Going To Lift Itself!

Friday 141205

Posted by Em on December 4, 2014 at 5:15 AM Comments comments (0)

5 Rounds:

  • 1 Min Front Rack Holds (heavier than 1 RM FS) 1 min rest 

then...AMRAP 10-

  • 5 Front Squat 135/95
  • 10 Box Jumps 30/24
  •  Run 100 Meters
Pretty Awesome!  This is the first image to pop up when you google CrossFit Gloucester Images!


Thursday 141204

Posted by Em on December 3, 2014 at 5:10 PM Comments comments (0)

3 Rounds: AMRAP 7 for Total Double Unders

  • Row 500M
  • 20 Hip Extensions
  • 15 Wallballs 20/14
  • 10 Inverted Burpees
  • 5 Bar or Ring Muscle Ups
  • Amrap Double Unders
  • Rest 2 min
All the work before the double unders is buy in work.



Rss_feed