CrossFit Gloucester

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Saturday 150530

Posted by Em on May 29, 2015 at 5:00 PM Comments comments (0)

Coach Kori gets married today!

FT: 50-40-30-20-10

  • Wallballs 20/14
  • Burpees

Friday 150529

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

EMOM 8 

  • 1 Front Squat + 2 Jerks 

 4 RFT:

  • 25/17 Cals Airdyne
  • 12 Push Press 115/75
  • 2 Rope Climbs

Thursday 150528

Posted by Em on May 27, 2015 at 5:15 PM Comments comments (0)

Back Squat

  • 5-4-3-4-5

AMRAP 10:

  • 10 Thrusters 95/65
  • 25 Ab Mat Sit Ups
  • Go up by 5 thrusters each round

Wednesday 150527

Posted by Em on May 27, 2015 at 9:10 AM Comments comments (0)

Partner Wod: FT and Reps:

  • Overhead Squats 75/55
  • Box Jumps 24/20
  • GHD's
  • Sumo Deadlift High Pull 75/55
  • Wallballs 20/14
  • Toe 2 Bar
  • While Athlete #1 is Running 200M, Athlete #2 completes AMRAP, both athletes perform all the exercises
Love Levi's Shirt - Let's settle this like adults, rock, paper, scissors.  Is there any other way?


Monday 150525

Posted by Em on May 24, 2015 at 8:40 AM Comments comments (0)

9:00 Class - Coach Jake's Choice

10:00 - Open Gym

Hope you all are enjoying Memorial Day Weekend!

Missing Athletes - If found, please return to CrossFit Gloucester. - Ryan, Tracy and Kenzie


Sunday 150524

Posted by Em on May 24, 2015 at 8:15 AM Comments comments (0)

Yesterday's Murph was a huge success!  Lots of pain and sweat and PR's with our good friends from CrossFit HUI in honor of our Nation's fallen heros.

Paleo Challenge Winners were also announced! $100 Cash Prize

Jennifer Eddy & Steve Gourley.  Way to go guys - don't stop now.



Saturday 150523

Posted by Em on May 22, 2015 at 5:00 PM Comments comments (0)

Memorial Day "Murph"

FT: with a 20/10# vest or back pack for the entire workout 

  • Run 1 Mile 
  • 100 Pull Ups
  • 200 Push Ups
  • 300 Air Squats
  • Run 1 Mile 
Don't let this workout intimidate you.  There are many ways to tackle it:
  • Can break up the rep scheme like "Cindy" - 20 rounds, 5 pull ups, 10 push ups, 15 air squats.  Find your pace
  • Can cut all the reps in half - do 10 rounds of Cindy.  Even better - make it a partner wod and team up with 1 or 2 other people!
  • Can give yourself a time limit. Example - Run 1 mile - 15 minutes of Cindy - Run 1 mile
This is the 2nd year in a row we honor our fallen heros with our fellow CrossFitters - CrossFit HUI.
A tribute and tradition well worth continuing.

 

Friday 150522

Posted by Em on May 21, 2015 at 4:50 PM Comments comments (0)

Partner Wod: AMRAP 15

  • Athlete 1: 100M Carry - anyway you want - 50% of combined partners body weight
  • Athlete 2: Hip Extension with a PVC in the back rack position
  • Everytime Athletes switch - 5 Burpees
Wednesday ended the 5 Week Paleo Challenge.  Winners will be announced this weekend at Murph! Once again we saw lots of results.  Let's not stop just because the challenge is over but keep it going! 

Huge improvement lately on athletes signing into class and working on the daily warmup.  
This guy got his double unders!  Way to go Allen!


Thursday 150521

Posted by Em on May 20, 2015 at 4:55 PM Comments comments (0)

FT: 21-15-9

  • Plate Get ups 45/35
  • OH Walking Lunges 45/35 - Ea Leg
CrossFit Kids - Get your kiddo's signed up for the summer!


Wednesday 150520

Posted by Em on May 19, 2015 at 4:15 PM Comments comments (0)

Last Day of the Paleo Challenge! 

4 Rounds - Record Heaviest Weight on Snatch 

  • 10/7 Airdyne Cals
  • 3 Muscle Ups
  • 3 Snatch (goal is to go up each round)
  • Rest 2 Min
Go SKI!!  We all want to be like you when we grow up


 


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