Burpee Challenge Day 60

Warmup
3 rounds of:
10 Pushups
10 Pullups
10 Box Jumps
10 Squats

WOD
1st
Overhead Squat 3-3-3

2nd
“Randy”
75 Power Snatches, 75lb

Burpee Challenge Day 59

Warmup
CrossFit Warmup

WOD
For time:
Row 1000 meters
Run 1/2 mile
Row 750 meters
Run 3/4 mile
Row 500 meters
Run  1 mile
***Each run will involve an “Adam’s St.” loop.  You will take a right out of the gym and your first right on Adam’s St. each run.  The loops will go as follows: 

1/2 mile loop= Shrews. St. to Adams St. to Belmont St. to Granby St. to Shrews. St. and back to the Gym.

3/4 mile loop=Shrews. St. to Adams St. to Belmont St. to Liscomb St. to Shrews. St. and back to the Gym.

1 mile loop=Shrews. St. to Adams St. to Belmont St. around the UHAUL to Shrews. St. and back to the Gym.

Burpee Challenge Day 58

Warmup
As needed for team WOD

WOD
In teams of 2
Five rounds for time of:
22 Double Unders
22 Knees to Elbows
22 Hang Squat Cleans
22 Thrusters
 

 Burpee Challenge Day 57

Warmup
Row 1K

WOD
“Roy”
Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

Burpee Challenge Day 56

Warmup
Run 1mile

WOD
3 rounds for time of:
10 Power Clean and Jerks, 135lb/95lb
15 Floor Wipers, 135lb/95lb

Burpee Challenge Day 55

Rest Day/Make up Day/Skill Development

Burpee Challenge Day 54

Warmup
Row 1K

WOD
AMRAP in 20min of:
115lb Hang Power Clean, 15reps
12 Ring Dips
21 Situps

Burpee Challenge Day 53

Warmup
As Needed for Contest

Contest WOD
For Time:
Run 5K

Burpee Challenge Day 52

Warmup
CrossFit Warmup

WOD
Five Rounds For time:
50 Wall Ball Shots, 20lb/16lb
30 Pushups

Burpee challenge Day 21

Warmup
As Needed for Team WOD

Team WOD
In teams of 2:
For time:
Run 1 mile
100 Kettlebell Swings
50 Pullups
Run 1/2 mile
80 Kettlebell Swings
40 Pullups
Run 1/4 mile
60 Kettlebell Swings
20 Pullups

KB Weight=1.5pood male/1pood female

Only one athlete at a time for the KB swings and pullups.  Athletes will run as a team.

Burpee Challenge Day 50

Warmup
Run 1mile

WOD
AMRAP in 20min of:
15 Double Unders
12 Press (Any), 95lb
9 Sumo Deadlift High Pull, 95lb
6 Knees to Elbows

Burpee Challenge Day 49
Warmup
3 Rounds of:
10 Burpee Box Jumps

WOD
“Amanda”
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch

1 Muscle up=3pullups+3Dips

Rest in Peace, Zelideth “Zeli” (Velez) D’Ambrosio.

Rest Day/Make up Day/Skill Development

Burpee Challenge Day 47

Warmup
Jump Rope 5min or 150 Double Unders

WOD
Five rounds for time of:
225lb Back Squat, 10reps
Toes to Bar, 10reps
1.5 Pood Kettlebell Swings, 20reps
Box Jumps, 24″, 20reps

Females-155lb BS/1Pood KB/20″Box

Burpee Challenge Day 46

Warmup
CrossFit Warmup

WOD
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Burpee Challenge Day 45

Warmup
Run 1mile

WOD
“Jackie”
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Burpee Challenge Day 44

Warmup
As Needed for team WOD

WOD
In Teams of 2:
AMRAP in 20min of:
10 Deadlifts
7 Power Cleans
4 Presses

Men=135lb
Women=95lb

Only one athlete at a time.  2nd athlete will preform kettlebell swings (1.5Pood) during rest period.  Score will equal number of rounds/number of kettbell swings. 

Congratulations Luis Soto on the birth of your son!

Alexander Luis Soto
Born yesterday morning at 9:15am 6 lb 14 oz and 20 inches long.

Burpee Challenge Day 43

Warmup
Row 1K

WOD
1st
Squat 5-5-5

2nd
For time:
21-15-9
Squat Snatch 95lb/65lb
Pullups

Burpee Challenge Day 42

Warmup
CrossFit Warmup

WOD
Five rounds for time of:
135lb/95lb Thrusters, 15reps
400meter Run

Burpee Challenge Day 41

Rest Day/Makeup Day/Skill Development

Burpee Challenge Day 40

Warmup
CrossFit Warmup

WOD
AMRAP in 20min of:
Deadlift 225, 9reps
Ring Dip, 9reps
135lb Squat Clean, 9reps

Burpee Challenge Day 39

Warmup
Run 1mile

WOD
“Angie”
For Time:
100 Pullups
100 Pushups
100 Situps
100 Squats

Burpee Challenge Day 38

Warmup
As Needed

WOD
“Filthy Fifty”
For Time:
50 Box Jumps, 24″
50 Jumping Pullups
50 Kettlebell Swings, 1 Pood
50 Walking Lunges (Steps)
50 Knees to Elbows
50 Push Presses, 45lb
50 Back Extensions
50 Wall Balls, 20lb
50 Burpees
50 Double Unders

Burpee Challenge Day 37

Warmup
As Needed for team WOD

WOD
In Teams of 2:
Four Rounds For time:
40 Hang Power Snatches, 75lb
40 Sumo Deadlift Highpulls, 75lb
40 Kettlebell Swings, 1.5 pood
400 meter Run

Both athletes will complete the runs together.  Only one athlete at a time for the other four exercises.  Athletes must complete all the reps of each exercise before moving onto the next.  Reps are show as a team totals.

Burpee Challenge Day 36

Warmup
3 Rounds of:
Run 400meters
Rest 30sec

WOD
1st
Squat 5-5-5

2nd
AMRAP in 15min of:
5 Thrusters, 115/75lb
7 Power Cleans, 115/75lb
9 Box Jumps, 24/20 

***ATTENTION MEMBERS***

IN CELEBRATION OF THE HOLIDAY, THE GYM WILL BE OPEN FROM 9AM TO 1PM TOMORROW 7/5/10!!!

Burpee Challenge Day 35

Warmup
3 rounds of:
Row 500m
Rest 30sec

WOD
1st
Bench 5-5-5

2nd
Ten rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats

Burpee Challenge Day 34

REST DAY!!!!!

HAPPY FOURTH OF JULY!!!

THE GYM IS CLOSED IN CELEBRATION!!!

Burpee Challenge Day 33

Warmup
As Needed

WOD
Run 5K

Burpee Challenge Day 32

Warmup
Run 1mile

WOD
“Nutts”
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

Burpee Challenge Day 31

Warmup
CrossFit Warmup

WOD
1st
Power Clean 5-5-5

2nd
For time:
10-9-8-7-6-5-4-3-2-1
135lb/95lb Power Clean
1.5 Pood KB Swing
135lb/95lb Floor Wipers