Today's W.O.D.
"Nicole"
Max rep pull-ups
400m run
AMRAP in 20 mins
Saturday, February 12, 2011
Thursday, February 10, 2011
Fri. Feb 11th, 2011
The next Westsound CrossFit
On-Ramp to fitness
Begins Feb 14th
On-Ramp to fitness
Begins Feb 14th
Date and time will be determined by demand.
4pm-5pm
4pm-5pm
12 noon
8am-9am.
Sign up today
Sign up today
Today's W.O.D.
Power clean 5x5
200m row
15 Back squats - 135lbs
40 Sit-ups
400m run
12 Back squats - 135lbs
30 Sit-ups
800m Hill run
10 Back squats - 135lbs
20 Sit-ups
For time
Thurs. Feb. 10th, 2011
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005Today's W.O.D.
Deadlift 5x5
"Michael"
800m run
50 Sit-ups
50 Back ext.
(3) rounds for time
Deadlift 5x5
"Michael"
800m run
50 Sit-ups
50 Back ext.
(3) rounds for time
Wed. Feb. 9th, 2011
Today's W.O.D.
"Fight Gone Bad"
Wall-balls - 20 pound ball, 10 ft target (Reps)
SDHP 75 pounds (Reps)
Box Jump - 20" box (Reps)
Push-press - 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. The "Fight Gone Bad" was originally designed for MMA fighter BJ Penn to match the demands of a UFC fight.
Check out the link:http://media.crossfit.com/cf-video/CrossFit_FGBSCDemoExplanation.wmv
"Fight Gone Bad"
Wall-balls - 20 pound ball, 10 ft target (Reps)
SDHP 75 pounds (Reps)
Box Jump - 20" box (Reps)
Push-press - 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. The "Fight Gone Bad" was originally designed for MMA fighter BJ Penn to match the demands of a UFC fight.
Check out the link:http://media.crossfit.com/cf-video/CrossFit_FGBSCDemoExplanation.wmv
Monday, February 7, 2011
Tues. Feb. 8th, 2011
The next Westsound CrossFit
On-Ramp to fitness
Begins Feb 14th or 15th
Date and time will be determined by demand.
Date and time will be determined by demand.
Currently we are looking at 4pm-5pm and 8am-9am.
Call for details
Today's W.O.D.
Front Squat 3x5
Push Press 3x5
5 Turkish Get-ups - 45/25
10 Box Jumps
15 Butterfly Sit-ups
50 Double unders
(5) rounds for time
Mon. Feb. 7th, 2011
The next Westsound CrossFit
On-Ramp
to fitness
Begins Feb 14th or 15th
On-Ramp
to fitness
Begins Feb 14th or 15th
Date and time will be determined by demand.
Today's W.O.D.
"Helen"
400m run
21 DB swings 1.5 pood
12 pull-ups
(3) rounds for time
"Helen"
400m run
21 DB swings 1.5 pood
12 pull-ups
(3) rounds for time
For time
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