CrossFit Gloucester

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Wednesday 150608

Posted by Em on July 7, 2015 at 4:15 PM Comments comments (0)

Partner Wod - Score = Total Reps

  • Athlete #1 Working
  • while Athlete #2 is Running 400M

AMRAP

  • Rope Climbs
  • Turkish Get Ups 53/35
  • KBS 53/35
  • Sumo Deadlift High Pulls 53/35
  • Athletes choose the order of the exercises
Grab your partner and sign up for Beauty and the Beast - August 1 & 2nd

All athletes will be able to participate!


Tuesday 150707

Posted by Em on July 6, 2015 at 4:55 PM Comments comments (0)

Snatch

  • 5-4-3-2-1 

then Max Effort 500M Row FT


Monday 150706

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

Hope everyone had a wonderful Fourth of July!

EMOM 10 -

  • (2) 1 1/4 Front Squat 

then AMRAP 3

  • rest 3 min

AMRAP 5

  • rest 3 min

AMRAP 7

  • 10 Burpees
  • 20 Box Jump or Step 24/20
  • 30 Wallballs 20/14
  • 40 Double Unders
Score = Total Reps


Saturday July 4th

Posted by Em on July 3, 2015 at 3:05 PM Comments comments (0)

Happy Fourth of July!

No classes - Enjoy your family and friends



Friday 150703

Posted by Em on July 2, 2015 at 5:00 PM Comments comments (0)

EMOM 8 

  • 2 Push Jerk 

then FT:

  • 25 DU's
  • 20 Forward Lunges 95/65 
  • 25 Du's
  • 20 Push Ups
  • 25 Du's
  • 20 Backward Lunges 95/65
  • 25 Du's
  • 20 Push Press 95/65
  • 25 Du's
  • 20 Hang Cleans 95/65
CrossFit Beginners


 

Beauty and the Beast Early Registration

Posted by Em on July 2, 2015 at 2:40 PM Comments comments (0)

Beauty and the Beast Early Registration

Teams are signing up, get your spot before Saturday July 4th and Save Money!



150702

Posted by Em on July 1, 2015 at 4:55 PM Comments comments (0)

FT:

  • 60/40 Cal Row
  • 50 Pistols- Alternate Sides
  • 40 Single Arm OHS 35/25
  • 30 HandStand Push Ups
  • 20 Thrusters 35/25
  • 10 Muscle Ups

 

Wednesday 150701

Posted by Em on June 30, 2015 at 4:55 PM Comments comments (0)

EMOM 8 

  • Thruster 

 AMRAP 12 

  • 15 Wallballs 20/14 
  • 10 Pull Ups 
  • 5 C&J - 50% of 1 RM

Tuesday 150630

Posted by Em on June 29, 2015 at 7:30 PM Comments comments (0)

Death by Toe 2 Bar

-12 Min Time Limit

then

5 RFT -

  • 10 Deadlift
  • Run 200 with a Sandbag 40/30
  • 10 Sandbag Get Ups 

Monday 150629

Posted by Em on June 29, 2015 at 6:30 AM Comments comments (0)

AMRAP 20 -

  • 5 Weighted Pull Ups - athlete chooses weight
  • 10 Ring Push Ups 
  • 5 Back Squats 95/65


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