crossfit Archives - Page 5 of 9

Tag Archive for: crossfit

WOD 1/10/14

8 Minutes of Shoulder/Wrist/Over Head/Thoracic/Hip/Ankle Mobility A- WU- For Time: 20/15/10 BallSlam (20/15)/D.B. Snatch Each (45/25) -7 Minute Cap B- Snatch- 15 Minutes To A Heavy Set of 2 C- Isabel= For Time: 30 Squat Snatches…

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WOD 1/4/14

8 Minutes of Ankle/Calf/Hip/Back/Shoulder Mobility A- Partner WU (1/4/13)- For Time: 300 Double Unders/3 Burpees @ Top of EMOM -10 Minute Cap Notes: In Teams of 2/with only 1 partner working at a time/both partners perform 3 burpees…

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WOD 1/2/14

8 Minutes of Shoulder/Wrist/OverHead/Lat/Thoracic Mobilization A- WU- 3 Rounds of 30 Seconds Each: Gymnastics Bear/Kong Crawl/Crab Walk + Accumulate 30 Seconds in a German Hang B- Jerk- 3/3@70+3@75+2@80+1/1/1/1@85+1/1/1@90% of best Jerk;…

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WOD 12/18/13

5 Minutes of Hip/Ankle/Back/Shoulder/Wrist/OH Mobility A- WU- For Time: 200M Run + 20/15/10 M.B.Clean (20/14)/Push Up -7 Minute Cap B- 1 Power Clean + 2 Power Jerk- 5 Minutes WU To 80% of Power Jerk 1RM +1 EMOM for 10 Minutes C-…

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WOD 11/28/13

8 Minutes of Calf/Ankle/Shoulder/Wrist/OH/Thoracic Mobility A- WU- 10 Rounds of: 30/30 Jingle Jangles B- 5 Rounds of: 3 Hang Power Snatch + 3 Each OverHead Lunge (HBD) -15 Minute Cap C- Death By: Jerk - 3 Minutes WU to (135/95)…

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WOD 11/21/13

6 Minutes of Shoulder/Wrist/Elbow Mobility A- WU- 21/15/9 RFT of: Push Up/Air Squat/Sit Up - 6 Minute Cap B- Ring Dip- 3-5 Reps X's 10 Sets (Strict); 45 Seconds Rest Between Efforts - 10 Minute Cap C- Bench Press- 15 Minutes To…

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Pick up your CMC T-shirts today

[pullquoteleft] Come by and pick up your pre-ordered CMC T-shirts at the box.[/pullquoteleft] The shirts are only cost $10!! Spectators are encouraged to get a shirt, so I ordered a few extra for anyone who missed the sign up sheet. New…

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WOD 7/24/13

5 Minutes of Shoulder/Pec/Delt/Lat Mobility A- WU- 2 Rounds of 30 Seconds: InchWorm Forward/Back/CrabWalk Forward/Back + 1 Minute of WallFacing Shoulder Taps B- Push Press- 8 Minutes To A Heavy Double C- Floor Press- 12 Minutes To…

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WOD 11/23/12 C

10 Minutes of: Hip/ Shoulder/ Back/ Ankle Mobility WU- Tabata- WallBall (20/14) 1 Power Clean + 1 Hang Clean- 15 Minutes To Establish A Heavy Single For Time: 30 Thrusters (95/65)/50 Pistols (25 each alternating)/Row 2K

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WOD 5/28/12

Murph For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 mile Run Start and finish with a mile run. Partition the pull-ups, push-ups, and squats as needed. If you've got a twenty pound vest or body armor, wear it - Courtesy of CrossFit…

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WOD 4/28/12

10-15 Minutes of Sprint Drills - Forward/ Skip/ High Knees/ Butt Kick/ Forward Turn R/ Forward Turn L/ Forward Tummy/ Forward Back 3 Rounds of 1 Min each Station - Tire Stand (HBD)/ Box Jump (20")/ Burpees/ KBS (HBD)/ Rope Climb/ Double Unders/…

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WOD 4/11/12

Row 1K @ 24SPM Squat 5/5 @ 65% 3/3 @ 80% For Time - 100 Squats @ BW Row 1K @ 24SPM

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WOD 12/20/11

5 minutes of Hip/Shoulder Mobility 5 minutes of Movement Prep and loading strategy Bear Complex- 5 rounds for Max Load of: 1 each Power Clean/Front Squat/Push Press/Back Squat/Push Press (from behind the head)= 1 rep and 7 reps = 1 round. Rest…

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Fight Gone Bad 2011

[slideshow] Thank you Gillian for these wonderful photos!! Thank you CrossFit Dumbo & Team 718 for your particiapation.

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Rest Day 8/18/11

Free Class 9/3/11 - 11:30am Bring a Friend Day is September 3rd @ 11:30am ONLY! If you know someone interested in CrossFit, have them join you for a Free Killer WOD!!.. Our program delivers a fitness that is, by design, broad, general,…

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WOD 8/10/11

5 min Super Plank (walk out) 3 rounds of: 1 min max effort- Thruster (95/65lbs); 60 second rest 4 RFT of: 10 each- Wall Ball (20/12lbs)/Ring Push Up/Supinated Hip Rotations 10 min Row @ 75% effort

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WOD 8/9/11

Tabata- Lateral Ball Slams 3 RFT of: 6 Broad Jump/12 Burpees/ 24 Double Unders Snatch Grip DeadLift- 3/3/3 @ 70-85% 1rm 1 min: Plank/Ring Support/Hand Stand Hold/Dead Hang/Wall Squat FREE MMA class tonight at 7pm!

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WOD 8/3/11

3 RFT of: 200M Run/25 Kettlebell Swings (24/16kg)/ 25 Pull Up Press- 3/3/3/3/3 @ 80% 1RM 3 Rounds of: 1 min Max Effort- GHD Sit UP/Air Squat/Ring Dip; 60 seconds rest between rounds

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WOD 8/2/11

5 RNFT of: 20 Double Unders; 20 seconds rest/5 Wall Walk; 20 seconds rest Sumo DeadLift- 3/3/3 (sets accross @ 90%1rm) Sumo DeadLift High Pull (SDHP)- 3/3/3 (75/45lbs); 60 seconds rest NFT- 50 (Eccentric ROM/Negative) HSPU NFT- GHD Back Extension-…

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WOD 8/1/11

Warm Up- Coaches Choice Snatch- 1/1/1/1/1 (build up to 85%1RM) 5 RFT of: 10 Hang Snatches below the knee (75/45)/ 10 Box Jumps (24/18")/10 Wall Ball (20/12lbs)/ 10 Double Unders Row- 10 min @ 65% intensity

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Rest Day 7/31/11

Bring a Friend Next Saturday August 6th @ 11:15am ONLY! If you know someone that is interested in checking out our program let them know about our Free class. The Basics Monday August 8th begins the next cycle and will run Monday’s and…