CrossFit Gloucester

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Thursday 150730

Posted by Em on July 29, 2015 at 5:25 PM Comments comments (0)

4 RFT:

  • Run 400M
  • 15 Unbroken Wallballs
  • If you break - 10 Jumping Lunges
Great Beach WOD with our friends from CrossFit HUI!!

Wednesday 150729

Posted by Em on July 28, 2015 at 5:15 PM Comments comments (0)

Hang Cleans 

2-2-2-2-2-2

then

25 Curtis P's FT 

  • from the hang

Nice Supermans!

Tuesday 150728

Posted by Em on July 27, 2015 at 5:05 PM Comments comments (0)

Max Effort 1000M Row

then

EMOM 8

  • 2 bar muscle ups
  • 6 DB/KB Snatch - Athlete Chooses Weight

 


5:30 am class doesn't mess around!

 


Monday 150727

Posted by Em on July 26, 2015 at 5:20 PM Comments comments (0)

5 RFT:

  • 5 Front Squats 185/125
  • 7 Burpees
  • 10 Box Jumps

Today is the last day to sign up for Beauty and the Beast!!  Grab your partner and get signed up!  All events are being held Sunday, August 2nd.




Saturday 150725

Posted by Em on July 24, 2015 at 5:00 PM Comments comments (0)

Partner Wod - Both Athletes can work at the same time, Exercises can be done in any order

  • 100 Wallballs 20/14
  • 100 SDHP 53/35
  • 100 GHDs
  •   50 Ring Dips
  •   50 Turkish Get Ups 53/35
  •   50 OH Lunges - 53/35
Grab your partner and sign up for Beauty and the Beast - time is closing in !


Friday 150724

Posted by Em on July 23, 2015 at 5:00 PM Comments comments (0)

Masters Event 3 -

SQT - 3RFT

  • 10 G2OH 95/65
  • 200 Yard Sprint (600 ft) - 50 Yards (150 feet) down and back twice

Thursday 150723

Posted by Em on July 22, 2015 at 4:55 PM Comments comments (0)

Push Press

  • 3-3-3-3-3
  • Between sets Max Effort Ring Holds 

then EMOM 7

  • 1 Legless Rope Climb
  • 10 Weighted Ab Mats Sit Ups - athlete chooses weight
Last week to sign up for Beauty and the Beast!

Wednesday 150721

Posted by Em on July 21, 2015 at 6:25 PM Comments comments (0)

FT

21-15-9

  • Thrusters 95/65
  • Burpee Bar hops 
  • Run 400 at the end of each set


Tuesday 150721

Posted by Em on July 20, 2015 at 4:30 PM Comments comments (0)

"Bradshaw" -

10 RFT:

  • 3 HSPU's
  • 6 Deadlift 225/150
  • 12 Pull Ups
  • 24 Double Unders
Teenagers in here geting it done


Monday 150720

Posted by Em on July 20, 2015 at 6:35 AM Comments comments (0)

Back Squats

  • 5-5-5-5-5
or
  • 5-4-3-2-1
FT 10-8-6-4-2 :
  • wall balls 20/14
  • burpees



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