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.