Friday, April 13, 2012 Friday the 13th

“Helen”

Three rounds for time:
Run 400 meters(2.5 Laps)
1.5/1 Pood Kettlebell X 21 swings
12 Pull-ups
Warm up
3 Rounds of: 10 Push ups, 10 Over Head Squats, 10 dips
10 GHR, Walking Lunges, 20 Russian Twist or sit ups

Thursday, April 12, 2012 Field Work

Field Work
7 Rounds
30 Yard Farmers Carry 2/1.5 Pood
10 Burpees
30 Yard Farmers Carry 2/1.5 Pood
10 Kettle Bell Jacks 2/1.5 Pood
20 Minute cap.
Warm up
Run 1 forward/ 1 backward Lap
30 Yard Bear Crawl
30 Yard Over Head Walking Lunge
250 Meter Row

Wednesday, April 11, 2012 KH WOD

Row 750 Meters
21 Pull ups
21 Dead Lifts 155#/105#
Row 500 Meters
15 Pull ups
15 Power Cleans 155#/105#
250 Meter Row
9 Pull ups
9 Push Press 155#/105#
For time.

Tuesday, April 10, 2012 Med Ball Time

15 Minute AMRAP
10 Hand Release Push ups
15 Ab Matt Sit ups
20 Med Ball Squats 20#/14#
Med Ball Run 1 Lap
Count your rounds.
Warm up
500 Meter Row
2 Rounds of: 15 Jumping Jacks, 20 Overhead Russian Twist 20#/14#
10 Walking Lunges, 10 GHR, 5 Broad Jumps

Monday, April 09, 2012 Garage Games WOD 3

Teams of 2
15min AMRAP
5 Squat Clean Thruster 155/95 - Bar touches the ground every rep (Only 1 bar can be used)
10 Pullups
10 Burpees - Land on 45# bumper

1 team member must complete the full round until the other can work, once the trusters are complete the other team member may change the weight but cannot start working until their teammate has finished the burpees.
Warm up
Run 2 laps
2 Rounds of: 10 Push ups, 20 Situps, 10 OverHead Squats
10 Grasshoppers each side is 1

Saturday, April 07, 2012 Garage Games WOD 3

Teams of 2
15min AMRAP
5 Squat Clean Thruster 155/95 - Bar touches the ground every rep (Only 1 bar can be used)
10 Pullups
10 Burpees - Land on 45# bumper

1 team member must complete the full round until the other can work, once the trusters are complete the other team member may change the weight but cannot start working until their teammate has finished the burpees.

Friday, April 06, 2012 Main Site

3rds
Row 500 meters
20 GHD sit-ups (Scale - weighted situps)
15 foot Rope climb, 2 ascents (Scale - 8 dead hang pullups which must be unbroken, if not do 10 total reps. A no rep constitutes broken.)

Warmup -

Dynamics

Thursday, April 05, 2012 Smash

5rds
15 SDHP 95/65
15 Box Hops 24/18

Warm Up
250m row
10 Back Extensions
10 Walking Lunges
10 Ring Rows
500m row
15 Back Extensions
15 Walking Lunges
15 Ring Rows

Wednesday, April 04, 2012 Take Out

5rds
30 Yard Waiter Walk Left Arm 2pood/1pood
25 Pushups
30 Yard Waiter Walk Right Arm 2pood/1pood
120 Yard Shuttle Sprint

Warmup -
3rds
1 Lap
10 Jumping Jacks
10 OH Squats
1 Wall Walk

Tuesday, April 03, 2012 Open 12.5

7min AMRAP
3-6-9-12-15-18-21….
Thruster 100/65
C2B Pullups

Monday, April 02, 2012 Garage Games WOD 1

Team of 2
10min AMRAP
Work for 1 minute
10 T2B / Scale AB Mat Situps
10 Box Hops (Games Standards) 24 / Scale Step-Ups 20
Max Kettle Bell Swings 1.5/1

Row for max distance

1 person starts on T2B and the other on the rower both work at the same time and switch every minute on the minute. You must complete the T2B then the hops and then try to get as many swings as possible, each round will be done in this order.

Joe and Sheila took 2nd place in the X Y games in Albany this past weekend.

Saturday, March 31, 2012 FGB Sort of

FGB sort of
1 Minute of work at each station
Kettle Bell Swings 1.5/1 Pood
Sumo Dead Lift High Pulls 75#/55#
Box Hops 24/20
Push Press 75#/55#
Row for Calories
1 Minute of rest
Count your reps
*Movements subject to change*

Friday, March 30, 2012 Valentina

Valentina
AMRAP 15 min.

Plate push 40 Yrds
20 Burpees
Plate Push 40 Yrds
20 Pull-ups
count your rounds.
Happy Birthday Valentina!

Valentina says thank you and she is very excited you are doing her wod. Good luck!!!

Thursday, March 29, 2012 Heavy Snatches

5 Rounds
10 Power Snatches 115#/70#
25 Ab Matt Sit ups
250 Meter Row
for time.
Warm up
3 Rounds of the Standard
10 of: Overhead Squats/Dips/Pull ups
Walking Lunges/GHR
20 Russian Twist

Wednesday, March 28, 2012 Sheila Sue

Yup, it’s official, Sheila has qualified for the Northeast Regional’s, which means she is 1 of the 60th fittest women in the NE! In the time she has been with us she has made amazing achievements in CrossFit and continues to grow as an athlete. Her dedication, perseverance, and loyalty will keep on propelling her to even bigger accomplishments. Let’s rally behind her and show our support that CFD knows how as she trains to be the fittest woman on the planet!