CrossFit Gloucester

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Monday 140728

Posted by Em on July 27, 2014 at 4:10 PM Comments comments (0)

FT

 

  • 800M Sand bag run 40/30
  • 30 Tire flips
  • 30 Push-up renegade row to manmaker 35/25
  • 800M Sandbag run


 

Sunday 140727

Posted by Em on July 27, 2014 at 1:10 PM Comments comments (0)

Push Press

  • 5-5-5-5-5
Between each set perform 10 Inverted Burpees

The Games will wrap up tonight at 8PM on ESPN2. Be sure to watch the best of the best prove their fitness.

Saturday 140726

Posted by Em on July 25, 2014 at 5:15 PM Comments comments (0)

Beach WOD 

  • Meet at Yorktown 9AM 
  • Hang out afterwards if you can,,,,,

Friday 140725

Posted by Em on July 24, 2014 at 5:05 PM Comments comments (0)

5 RFT

  • 5 Hang cleans 95/65
  • 7 Thrusters 95/65
  • 9 Deadlifts 95/65
  • 1 Rope Climb

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Thursday 140724

Posted by Em on July 23, 2014 at 5:00 PM Comments comments (0)

Snatch

 

  • 1 RM

 

Then...3 attemps max effort - DU's


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Wednesday 140723

Posted by Em on July 22, 2014 at 4:20 PM Comments comments (0)

FT

 

  • 25 GHD Sit-ups
  • 30 Back squats 135/95
  • 35 K2e
  • 40 Wallballs 20/14
  • 45 KBS 1.5/1
  • 50 Box jumps 24/20 
  • 55  Weighted Abmat Sit-ups 25/15

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Tuesday 140722

Posted by Em on July 21, 2014 at 3:50 PM Comments comments (0)

The Ghost

 

6 rounds of:

  • 1 minute of rowing
  • 1 minute of burpees
  • 1 minute of double-unders
  • 1 minute rest

 

Try for as many reps as possible of EACH exercise, not just total score. 

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Monday 140721

Posted by Em on July 20, 2014 at 8:10 PM Comments comments (0)

Shoulder Press

  • 1 RM
  • AMRAP at 80% of 1 RM 

AMRAP 15:

  • 10 plate get ups 45/35
  • 10 Ring dips
  • 100'  2 plate carry (in each hand 45/35)


Sunday 140720

Posted by Em on July 19, 2014 at 5:00 PM Comments comments (0)

 5 RFT:

 

  • Row 800M
  • 10  Split squats 135/95 (front rack)

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Saturday 140719

Posted by Em on July 18, 2014 at 8:35 PM Comments comments (0)

Lift Heavy s*&t



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