Tuesday, September 1, 2015

31st August 2015 by Mike

W.O.D.

 

WOD
45-30-15 reps (or seconds) for time of:
GHD sit-ups
Hip extensions
L-sit hold (seconds)
Plank hold (seconds)

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FREE Intro Classes for the month of September!!! Spread the word to all your friends who are interested in CrossFit!

FREE Intro Classes will begin on Wednesday, September 9th. Intro Classes will be Wednesday and Thursday evenings at 7pm. Plus Sundays at 10:30am. (All through the month of September) If these times do not work for your schedule we can set up times by appt. Email Leslie@crossfitgreatbarrington.com for more details!

 

 

Monday, August 31, 2015

30th August 2015 by Mike

W.O.D.

Front Squats
Week 5
90% of 1rm + 10#
40% x 5
50 x 5
60 x 5
70 x 5
80 x 5
90 x 5 or MORE

WOD
On the 90 sec
:00-1:30 21 unbroken Thrusters 95/65#
Hold plank with remaining time.
1:30-3:00 15 unbroken Thrusters 95/65#
Hold plank with remaining time.
3:00-4:50 9 unbroken Thrusters 95/65#
Hold plank with remaining time.

 

Sunday, August 30, 2015

29th August 2015 by Mike

W.O.D.

In teams of 2:
“Small”
Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24″ box
Run 800 meters

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U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

Saturday, August 29, 2015

28th August 2015 by Mike

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Happy Belated Birthday to Kim Obanhein!! Hope you had a fantastic day!

Happy Happy Birthday to Kendi!! Have a great day!

W.O.D.

10 minutes to work up to a heavy Clean and Jerk.

10-8-6-4-2 reps of
Clean and Jerk 135/95
10-20-30-40-50 reps of
Double Unders

“The true hero is one who conquers his own anger and hatred.”

Dalai Lama

Friday, August 28, 2015

27th August 2015 by Mike

W.O.D.
Snatch
90% of 1 rm +5lbs
40% x 5
50 x 5
60 x 5
65 x 3
75 x 3
85 x 3

21-15-9
1 arm db or kb snatch 55#/35#
Ring Dips
Snatch reps are per arm.