Sunday, March 27, 2011

New Website Location!

We are now live at crossfiteverett.com (all of our old archives are still there). Come check it out!

Tuesday, March 15, 2011

Mobility:
Calf stretch

Strength/Skill
Rope Climb

WOD:
AMRAP in 15 minutes of:
1-Rope Climb
10-Push Ups
20-Box Jumps
30-Double Unders

Post number of rounds to comments.

Monday, March 14, 2011

Mobility:
Shoulder/Hip Flexor

Strength/Skill
Sit Ups/Back Extensions
25-25-25

WOD:
"Fran"
21-15-9 rep rounds of:
Thrusters (95/65)
Pull Ups

Post time to comments.

Friday, March 11, 2011

Mobility:
Hamstring/Calf

Strength/Skill
Dead lift Technique

WOD:
"Christine"
3 Rounds for time of:
500 Meter Row
12-Body Weight Dead lifts
21-Box Jumps (24"/20")

Post time to comments.

Thursday, March 10, 2011

Mobility:
Hip Flexors/Pigeon Stretch

Strength/Skill
Front Squat
5-5-5

WOD:
4 Rounds for time of:
10-Front Squats (135/95)
12-Ring Dips
40-Double Unders

Post weight and time to comments.

Wednesday, March 9, 2011

Mobility:
Shoulder prep

Strength/Skill
Press Complex

WOD:
3 Rounds for time and reps of:
Max Press
Max Push Press
Max Push Jerk
200 Meter run
use 80% of 1RM press

Post time and reps to comments.

Tuesday, March 8, 2011

Mobility:
Wall Splits

Strength/Skill:
GHD Sit ups/Back extensions
25-25-25

WOD:
5-10-15-20-25-30-35-40-45-50 Double unders
Perform one round of Cindy after each round of double unders

Post time to comments.

Monday, March 7, 2011

Mobility:
Athlete's choice

Strength/Skill:
Press 5-5-5 or Snatch technique

WOD:
3 Rounds for time of:
400 Meter run
15-Snatch (75/55)
9-Handstand push ups

Post weight and time to comments.

Friday, March 4, 2011

Mobility:
"Work on your bits..."

Strength/Skill:
Rope climbs
3-3-3

WOD:
"Monkey Business"
21-18-15 rep rounds of:
Kettlebell swings (55/35)
Toes to bar
Calories on rower

Post time to comments.

Thursday, March 3, 2011

Mobility:
"Femur through the butt"

Strength/Skill:
Deadlift
5-5-5

WOD:
"Yogi"
10 rounds of:
10-Wallball (20/14)
100' Bear Crawl

Post time to comments.

Wednesday, March 2, 2011

Mobility:
Athlete's choice

Strength/Skill:
OFF

WOD:
In 3 minutes complete the following:
400m run
Max reps pull ups/sit ups
rest 3 minutes
x6

Rounds 1, 3, 5 are pull ups
Rounds 2, 4, 6 are Sit ups

Post total reps to comments.

Tuesday, March 1, 2011

Mobility:
"Beauty Queen"

Strength:
3 Rep bench max

WOD:
Amrap in 15 minutes of:
10 Box Jumps (24"/20")
15-Push ups (with release)
10 Double unders

Post weight and rounds to comments.

Monday, February 28, 2011

Mobility:
Squat Prep

Strength/Skill:
Back Squat
5-5-5

WOD:
21-15-9 Rep rounds of:
Sumo Deadlift High Pulls (95/65)
Overhead Squats (95/65)

Post weight and time to comments.

Friday, February 25, 2011

Mobility:
Bully Stretch

Strength/Skill:
Ring Dips

WOD:
5 rounds for time of:
7-Ring Dips
14-Pull ups
21-Box Jumps (24"/20")

Post time to comments.

Thursday, February 24, 2011

Mobility:
Skater Stretch

Strength/Skill
GHD Sit ups

WOD:
7 Rounds for time of:
10-calories on rower
10-GHD Sit ups
10-Wall ball (20/14)

Post time to comments.

Wednesday, February 23, 2011

Mobility:
Athlete's choice

Strength/Skill
OFF

WOD:
"Cindy"
AMRAP in 20 Minutes
5-Pull ups
10-Push ups
15-Air squats

Post number of rounds to comments.

Tuesday, February 22, 2011

Mobility:
Runners Stretch

Strength/Skill:
Overhead Walking lunges

WOD:
5 Rounds for time of:
50 foot overhead walking lunges (45/35)
21-Burpees

Post time to comments.

Wednesday, February 16, 2011

We will be closed this Friday, Saturday and Monday. We will be back to a normal schedule on Tuesday. Sweat shirts and tee shirts should be here on the 23rd!!! They are all American made, which was harder to do than you think... The shirts are 25.00 dollars and the sweat shirts are 38.00 dollars.

Mobility:
Bully Stretch/Paleo chair

Strength/Skill
Power clean
3-3-3

WOD:
5 Rounds for time of:
15-Kettlebell swings (55/35)
15-Power cleans (95/65)
15-Box jumps (24"/20")

Post weight and time to comments
.

Tuesday, February 15, 2011

Mobility:
Pigeon stretch

Strength/Skill
Press
5-5-5
Rope climb technique

WOD:
3 rounds for time of:
3-Rope climbs
50-Double Unders
25-Wall ball (20/14)

Post weight and time to comments.

Monday, February 14, 2011

Mobility:
Couch Stretch

Strength/Skill:
Athlete's choice

WOD:
Every minute on the minute perform
7-Deadlifts (135/95)
5-Dumbbell Thrusters (35/25)
3-Box Jumps (24/20)
till you can no longer finish round in that minute.

Post number of rounds to comments.

Friday, February 11, 2011

Mobility:
Shoulders

Strength/Skill:
Wall walk-ups

WOD:
21-15-9
B/W Back Squats
Pull-ups
Wall walkups

Post time to comments.

Thursday, February 10, 2011

Mobility:
Glute/Low back

Strength/Skill:
K-bell swings

WOD:
1000 meter row
25-Kettlebell swings
750 meter row
50-Kettlebell swings
500 meter row
75-Kettlebell swings

Post time to comments.

Wednesday, February 9, 2011

Mobility:
Samson stretch

Strength/Skill:
Weighted Pullups
5-5-5

WOD:
4 Rounds for time of
400 meter run
25-Box Jumps (24/20)
25-Ring Pushups

Post weight and time to comments.

Tuesday, February 8, 2011

Mobility:
Shoulder band stretch

Strength/Skill:
Toes through rings

WOD:
AMRAP in 20 Minutes
5-Handstand pushups
10-Toes through rings
25-Double unders

Post rounds to comments.

Monday, February 7, 2011

Mobility:
Athlete's choice

Strength/Skill:
Romanian deadlift
5-5-5

WOD:
"Karen"
150-Wallball for time (20/14)

Post weight and time to comments.

Friday, February 4, 2011

Mobility:
"Bully Stretch"

Strength/Skill:
500 meter Sprint

WOD:
21-18-15-12-9-6-3 rep rounds of
Sumo Deadlift High Pulls (75/55)
Push Jerk (75/55)

Post 500 meter time and WOD time to comments.

Thursday, February 3, 2011

Mobility:
Front rack position

Strength/Skill:
Make-up

WOD:
AMRAP in 20 minutes:
5-Thrusters (95/65)
5-Burpees
5-Pullups

Post number of rounds to comments.

Wednesday, February 2, 2011

Mobility:
"Femur thru butt"

Strength:
Deadlifts
5-5-5

WOD:
"Diane"
21-15-9 rep rounds of:
Deadlifts (225/155)
Handstand Pushups

Post weight and time to comments.

Tuesday, February 1, 2011

Mobility:
Samson Stretch/Calf stretch

Strength/Skill:
Rope climb

WOD:
10 Rounds for time:
10-Box Jumps (24"/20")
1-Rope Climb
200 Meter run

Post time to comments.

Monday, January 31, 2011

Mobility:
T-Walks

Strength:
Back Squats
5-5-5

WOD:
Run 400 meters
then
3 Rounds of:
10 Overhead squats (135/95)
50-Double unders
then
Run 400 meters

Post weight and time to comments.

Friday, January 28, 2011

Mobility:
Calves/shoulders

Strength:
OFF

WOD:
"Tabata Stuff"
Press (65/45)
Box Jumps (20")
Sit-ups
Pull-ups

Post total score to comments.

Thursday, January 27, 2011

Mobility:
Bully Stretch

Strength/Skill:
Ring Dips

WOD:

"Elizabeth"
21-15-9 rep rounds of
Squat cleans (135/105)
Ring Dips

Post time and weight to comments.

Wednesday, January 26, 2011

Mobility:
Glutes/Hamstrings

Strength:
Deadlift
5-5-5

WOD:
3 Rounds for time of:
10-Deadlifts (275/205)
50-Double unders

Post weight and time to comments.

Tuesday, January 25, 2011

Mobility:
Hips/Shoulders

Strength/Skill
Turkish get ups

WOD:
AMRAP in 20 Minutes of:
12-Kettlebell swings (55/35)
6-Turkish get ups (55/35)
12-Push ups

Post number of rounds to comments.

Monday, January 24, 2011

Mobility:
Work on a better thruster position

Strength:
Press
5-5-5

WOD:
"Jackie"
1000 Meter row
50-Thrusters (45/35)
30-Pull-ups

Post weight and time to comments.

Friday, January 21, 2011

Mobility:
Athletes choice

Strength:
OFF

WOD:
Make-up Wod

Post workout and time to comments.

Thursday, January 20, 2011

Mobility:
Angel Stretch

Strength:
Sandbag shoulder

WOD:
10-1
Sandbag shoulder (55/35)
Burpees

Post time to comments.

Wednesday, January 19, 2011

Mobility:
Samson Stretch/Angel Stretch

Strength/Skill
Handstand push-ups

WOD:
"Blake"
Four rounds for time of:
100 foot of walking lunges with a 45/25LB plate held overhead
30 Box Jumps (24"/20")
20 Wall Ball (20/14)
10-Handstand pushups

Post time to comments.

Tuesday, January 18, 2011

Mobility:
Calve stretch

Strength/Skill
Double-unders/Kettebell swings

WOD:
5 Rounds for time of:
20-Double-unders
25-Abmat sit-ups
30-Kettlebell swings (44/25)

Post time to comments.

Monday, January 17, 2011

Mobility:
Bully Stretch

Strength:
Power clean
3-3-3

WOD:
AMRAP in 15 Minutes of:
250 Meter Row
25-Pushups

Post weight and rounds to comments.

Friday, January 14, 2011

Mobility:
Squat position

Strength/Skill:
Thrusters

WOD:

"Air Force"
20-Thrusters
20-Sumo Deadlift High Pulls
20-Push Jerks
20-Overhead Squats
20-Front Squats
Start with 4 Burpees then every minute on the minute do 4 Burpees till completed.

Post time to comments.

Thursday, January 13, 2011

Mobility:
Femur thru butt/Pigeon stretch

Strength/Skill
GHD Situps

WOD:
3 rounds for time of:
10-B/W Deadlifts
400 Meter run
25-GHD Situps

Post time to comments.

Wednesday, January 12, 2011

Mobility:
Improving the front rack

Strength:
Front squat
5-5-5

WOD:
4 rounds for time of:
500 meter row
25-Push ups
10-Hang power snatch (95/65)

Post weight and time to comments.

Tuesday, January 11, 2011

Mobility:
Hips

Skill:
Kettlebell swing

WOD:
"Jack"
AMRAP in 20 Minutes of:
10-Push press (115/85)
10-Kettlebell Swings (55/35)
10-Box jumps (24"/20")

Post number of rounds to comments.

Monday, January 10, 2011

Mobility:
Work on a better overhead posistion

Strength:
Split Jerk
Technique/5-5-5

WOD:
21-15-9 reps of:
Wallball (20/14)
Burpees
Toes to bar

Post weight and time to comments.

Friday, January 7, 2011

Mobility:
Prep for "CFT"

Strength/Skill
OFF

WOD:

"CFT"
Find your one rep max of:
Squat
Press
Deadlift

Post highest weight of each lift and total.

Thursday, January 6, 2011

Mobility:
Calf Stretch

Skill:
Box Jumps

WOD:
One round for time of:
250 Meter row
200 Meter run
50 Box jumps
rest 2 minutes
x4

Post round times to comments.

Wednesday, January 5, 2011

Mobility:
Hip flexor/Groin

Skill/Strength:
Off

WOD:
"Fran"
21-15-9 rep rounds of:
Thrusters (95/65)
Pull-ups

Post time to comments.

Tuesday, January 4, 2011

Mobility:
Box Stretch

Skill:
Kettlebell swing

WOD:
21-15-9 rep rounds of:
Row for Calories
Kettlebell Swings (55/35)
Burpees

Post time to Comments.

Monday, January 3, 2011

Mobility:
Samson Stretch

Skill/Strength:
Paleo Challenge Talk

WOD:
"Cindy"
AMRAP in 20 Minutes of:
5-Pull ups
10-Push ups
15-Squats

Post number of rounds to comments.
Remember this is part one of our performance test for the Paleo Challenge, so keep track of your number of rounds for comparison.