CrossFit Gloucester

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Wednesday 160727

Posted by KFielding on July 26, 2016 at 2:35 PM Comments comments (0)

Metcon:

2011 Games “Rope-Clean”

For Time:

  • 5 Rope Climbs
  • 5 Clean and Jerk 145/115lbs
  • 4 Rope Climbs
  • 4 Clean and Jerk 165/125lbs
  • 3 Rope Climbs
  • 3 Clean and Jerk 185/135lbs
  • 2 Rope Climbs
  • 2 Clean and Jerk 205/145lbs
  • 1 Rope Climb
  • 1 Clean and Jerk 225/155lbs
CrossFit Kids start Tuesday, August 2nd.  Check out Facebook or the whiteboard at the box for more information!

Don't forget to spread the word about the Community WOD on August 6th at 9AM and then we will do "31 Heroes" at 10 AM!


Tuesday 160726

Posted by KFielding on July 25, 2016 at 5:45 PM Comments comments (0)

Strength:

MisFit Clean Complex

Metcon:

FT:

  • 10 thrusters
  • run 200m
  • 10 squat cleans
  • run 200m
  • 10 OHS
  • run 200m
  • 10 squat cleans
  • run 200m
  • 10 thrusters

Monday 160725

Posted by KFielding on July 24, 2016 at 5:30 PM Comments comments (0)

Great job to everyone who worked hard during re-test week!  Those who did not make it in, need to get in this week to get ready for Cycle 1.  Cycle 1 will officially start next week.  

Strength:

OHS

Metcon:

"Rankel"

AMRAP 20:

 

  • 6 deadlift
  • 7 burpee pull-ups
  • 10 KBS
  • run 200m
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

 

Saturday 160723

Posted by KFielding on July 22, 2016 at 5:00 PM Comments comments (0)

Strength:

Deadlift

Metcon:

21-15-9

  • Row for Cals
  • Deadlift

Friday 160722

Posted by KFielding on July 21, 2016 at 3:45 PM Comments comments (0)

Strength:

Push Jerk

Metcon:

AMRAP 15:

  • 30/20 cal airdyne
  • 20 burpee box jump overs
  • 10 hspu

 

Thursday 160721

Posted by KFielding on July 20, 2016 at 2:35 PM Comments comments (0)

Mobility and Make up WOD day!  If you missed a day get in to get your mobility done and then make up the re-test you missed!


Wednesday 160721

Posted by KFielding on July 19, 2016 at 7:25 PM Comments comments (0)

Strength:

Back Squat

Metcon:

"Fran"

21-15-9

  • Thrusters
  • Pull-ups

Tuesday 160719

Posted by KFielding on July 18, 2016 at 4:55 PM Comments comments (0)

Strength:

Power Snatch

Metcon:

4 RFT:

  • 6 squat snatches
  • run 400m

Monday 160718

Posted by KFielding on July 18, 2016 at 4:55 PM Comments comments (0)

It's re-test week!  Get in to test your fitness!  

Strength:

Clean and Jerk

Metcon:

"Grace"

Saturday 160716

Posted by KFielding on July 15, 2016 at 4:55 PM Comments comments (0)

Strength:

Push Jerk

Metcon:

5 RFT:

  • 12 back squat
  • 12 c2b


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