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WOD 7.29.2014

Congrats to Coach Chris and Coach Lauren for completing the Tour de Shore on Sunday!

Strength

Press: 5,5,5+ (add weight based on last week’s max set)

Deadlift: 1×5+ (add weight based on last week’s max set)

Metcon

EMOM 10: Odds: 100m Sprint Evens: AMRAP DB Push Press

RX: 35/20, if run takes 27 seconds . . . → Read More: WOD 7.29.2014

WOD 7.28.2014

Congrats to CFDV couple Josh and Kristen on their engagement!

 

Main Site Monday: July 24th, 2014

Triple 3

For time: Row 3,000 meters 300 Double-Unders Run 3 miles

RX: Row 1,000 meters, 100 Double-Unders, Run 1 Broomile RX+: As written; must touch up at garage doors after each Broomile

If you are attempting . . . → Read More: WOD 7.28.2014

WOD 7.26.2014

Mike Glatts

Partner Daniel

For time:

50 Pull-ups 400 meter run 21 Thrusters 800 meter run 21 Thrusters 400 meter run 50 Pull-ups

1 person works at a time. Partners do the full runs together.

RX: 95/65 RX+: 135/95

WOD 7.25.2014

Isha Ailbey

Strength

Press: 5,5,5+ (add weight based on last week’s max set)

Deadlift: 1×5+ (add weight based on last week’s max set)

Metcon

EMOM 10: Odds: 12 Russian KB Swings Evens: Max Wallballs

Score is total wallball reps completed.

RX: 53/35 RX+: 72/53

The Last One Done: Words of Wisdom from CrossFit . . . → Read More: WOD 7.25.2014

WOD 7.24.2014

12 Days of CrossFit

Twelve movements, performed like the song. Do one round of exercise 1. Then one round of exercise 2 and then another round of exercise 1. Then 3, 2, 1, etc.

The exercises are:

1 Walking Lunge 10m 2 Bear Crawl 10m 3 Handstand Pushups 4 Pullups 5 Situps . . . → Read More: WOD 7.24.2014

WOD 7.23.2014

Tommy O’Leary

Metcon

5 rounds for time:

12 Snatch-Grip Deadlift 9 Power Snatch 6 Overhead Squat

RX: 65/35 RX+: 115/75

Post results to Wodify.

WOD 7.22.2014

Strength

Bench Press: 5,5,5+ (add weight based on last max set)

Back Squat: 5,5,5+ (add weight based on last max set)

Metcon

5-minute Partner AMRAP:

3 Hang Power Cleans Performed as I go, you go.

RX: 75/45 RX+: 135/95

Post results to Wodify.

. . . → Read More: WOD 7.22.2014

WOD 7.21.2014

Gordon Marshall and Tom Vogelgesang

Main Site Monday: July 11, 2014

15-minute AMRAP:

5 DB Squat Snatches, Left Arm 5 DB Squat Snatches, Right Arm 50 Double Unders

RX: 50/35

Post results to Wodify.

Living A Year As If It Were My Last

Pistols and Handstands…on a Paddleboard!

. . . → Read More: WOD 7.21.2014

WOD 7.19.2014

DelVal Does the Dames Week

Partner Linda

10-9-8-7-6-5-4-3-2-1 reps of:

Deadlift Bench Press Squat Clean

1 person works at a time. Reps divided up however you want. 1 barbell per movement per team.

RX: Deadlift – BW/75% Bench – 75% BW/25% Squat Clean – 50% BW/33%

RX+: Deadlift – 1.5xBW/BW Bench – BW/33% Squat . . . → Read More: WOD 7.19.2014

WOD 7.18.2014

DelVal Does the Dames Week

Nancy

5 rounds for time:

400m Run 15 Overhead Squats (95/65)

Post results to Wodify.

14-Year-Old Aims to Break US Weightlifting Record

5 Reasons Your Great-Grandmother Was Healthier Than You

Flex Friday is canceled tonight!