CrossFit Gloucester

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Saturday 140419

Posted by mod lukas on April 18, 2014 at 4:40 PM Comments comments (0)

We will be closed for Easter! No Yoga or CrossFit tomorrow! 

5 RFT

 

  • 10 high speed burpees
  • 15 unbroken wallballs 
  • Rest 1 min


 

Friday 140418

Posted by mod lukas on April 17, 2014 at 5:25 PM Comments comments (0)

3 RFT

 

  • Pony Express
  • 7 burpee muscle-ups
  • 7 Power cleans 155/105

Meat "N" Greet is tonight at 6:30PM hope we see everyone there. Bring something to throw on the grill or a side to share!





 

Thursday 140417

Posted by mod lukas on April 16, 2014 at 5:10 PM Comments comments (0)

Active rest or....

 

  • Air dyne challenge ??? 
  • Max height box jump
  • Max distance handstand walk
  • Max weight turkish get up



Wednesday 140416

Posted by mod lukas on April 15, 2014 at 5:30 PM Comments comments (0)

Deadlift

  • 5-5-5 
With a 12 Minute Clock
  • 1 Minute of Double Unders
  • 1 Minute of KBS 53/35
  • 2 Minutes of DU
  • 2 Minutes KBS
  • 3 Minutes DU
  • 3 Mins KBS
Score= Total Reps







Tuesday 140415

Posted by mod lukas on April 14, 2014 at 4:30 PM Comments comments (0)

AMRAP 20

  • 5 Strict Pull Ups
  • 6 Alternating Pistols
  • 7 Toe 2 Bar

Any grip goes on the pull ups.

Monday 140414

Posted by mod lukas on April 13, 2014 at 4:55 PM Comments comments (0)

Sunday 140413

Posted by mod lukas on April 12, 2014 at 4:25 PM Comments comments (0)

For Time:

  • 30 Squat Clean Thrusters 135/95


Saturday 140412

Posted by mod lukas on April 11, 2014 at 4:40 PM Comments comments (0)

2 Min AMRAP's 

  • 50' Prowler push 90/55
  • Tire Flips
  •  Hip ext
  • Sit-ups
  • T2B
  • Lateral jumps over paralettes
Rest 1 Minute between stations. Score=Total Reps



Friday 140411

Posted by mod lukas on April 10, 2014 at 5:35 PM Comments comments (0)

"Nutts"

 

For time:

  • 10 Handstand push-ups
  • 250 pound Deadlift, 15 reps
  • 25 Box jumps, 30 inch box
  • 50 Pull-ups
  • 100 Wallball shots, 20 pounds, 10'
  • 200 Double-unders
  • Run 400 meters with a 45lb plate


 

 

Thursday 140410

Posted by mod lukas on April 9, 2014 at 5:20 PM Comments comments (0)

Active Rest or.....

Back Squat

  • 3-3-3-3-3

AMRAP 6

  • 30 Double unders 
  • 30 Air Squats





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