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.

Thursday, August 27, 2015

26th August 2015 by Mike

W.O. D.

“Extra Karen”
50 wall balls
50 kettle bell swings
40 wall balls
40 box jumps
30 wall balls
30 ghd sit up
20 wall balls
20 ctb pull up
10 wall balls
10 pistols/legimage

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!

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CrossFit Kids starts up again on Tuesday and Thursday’s at 4:00. The first class begins on Tuesday, September 8th. These sessions will be for four weeks, $79 for each session. (10% off for siblings)

Wednesday, August 26, 2015

25th August 2015 by Mike

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

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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!

CrossFit Kids starts up again on Tuesday and Thursday’s at 4:00. The first class begins on Tuesday, September 8th. These sessions will be for four weeks, $79 per for each session. (10% off for siblings)

W.O.D.
Push Press week 4
90% of 1 rm + 5 lbs
40% x 5
50 x 5
60 x 5
65 x 5
75 x 5
85 x 5 or MORE

5 rounds NOT for time
5 pike handstand push ups
10 toe 2 bar
15 dumbbell row
BEAST WOD -7pm
Whole group
Death by 10 meters

TEAMS OF 3
50 stones over barrier
100 cal row
Yoke push to gate 380#
100 cal row
Yoke push back 380#
50 stones over barrier
Everything is one teammate working at a time except yoke push can be all three working at a time.