Browsing Archive

April, 2011

CrossFit Open WOD: Week 6

Classes on SATURDAY April 30th at CrossFit Nor’Easter are CANCELED!

We will be rescheduling/running the Free class on Tuesday at 7:15 pm.

The Scoop!

Everyone is hereby invited to CrossFit Nor’Easter to participate in the CrossFit Games Open WOD! You can refresh yourself on this whole deal here, but real quick  here is the rundown:

  1. CrossFit is holding the initial round of qualifiers for the CrossFit Games online.
  2. They post a WOD each week here for anyone to do.  Everyone then posts their scores online and they go from there.
  3. We are getting together with CrossFit 203 and CrossFit Watertown and making it a big party!  For those who are not interested in competing, the morning will start with scaled WODs.  For those who are interesting competing, or just want to play along RX’d, then there will be heats for you as well!
  4. It is going to be a blast!  We encourage everyone to come and WOD or just cheer on your CF family on Saturday!
  5. In a nutshell:  we will arrive, settle in, warm up, get briefed on the WOD, then WOD!  Lastly, we will break out the grill and some drinks and have a good time!

You must fill out this form if you wish to participate!

If you are not interested in working out, still come on down and just take it in!  Or maybe you can offer your services as a judge?

What’s the WOD?

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters (100lbs / 65lbs)
3 Chest to bar Pull-ups
6 Barbell Thrusters (100lbs /65lbs)
6 Chest to bar Pull-ups
9 Barbell Thrusters (100lbs / 65lbs)
9 Chest to bar Pull-ups
12 Barbell Thrusters (100lbs / 65lbs)
12 Chest to bar Pull-ups
15 Barbell Thrusters (100lbs / 65lbs)
15 Chest to bar Pull-ups
18 Barbell Thrusters (100lbs / 65lbs)
18 Chest to bar Pull-ups
21 Barbell Thrusters (100lbs / 65lbs)
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc. 

It’s going to be fun!  Be sure to check out the Games site for a breakdown of the WOD and its standards.

If you have any questions, feel free to drop us a line or give us a call! If anyone wants to carpool or caravan down there, let us know and we will put something together!

Friday 4/22/2011

Warm-Up

Run/Row 400m (3 laps)
-1 length of the building outside Dynamic

Skill

Pull Up Progression

break 1:  15 Mt Climbers
break 2: 10 Shoulder Triplet
break 3: 15 Sit-ups
break 4: 15 Lunges

WOD

7 Heats of 3 minutes to complete each heat the remainder of the time is rest, start round 2 at the 3 min mark and so on:
15 Renegade Rows
133 meter sprint (1 lap) FAST!!!

Cool Down

Walk 2 laps
Hamstring Stretch
Samson Stretch
Shoulder Stretch

Thursday 4/21/2011

Click here to see more pictures from today’s WOD!

Warm-up:

Dynamic
Shoulder Triplet

3 Rounds of:
15 Squats
10 Supermans
5 Walk Out Push Ups

Burgener Warmup

WOD:

“Hammer”

Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

Cooldown

Rope Hammy
Cobra -> Child Pose
Foam Roll

Wednesday 4/20/2011

Warm-Up

1 round of:
10 Shoulder Triplet
15 Mt Climbers
50 Jumping Jacks

Skill

Pull Up Progression

During break 1 of PU progression: 1 min Plank Hold
During break 2: Double Under practice
During break 3: 15 Wall Squats
During break 4: 15 Push-Ups

WOD

4 Rounds of:
10 Burpee Box Jumps
10 Dips (Box or Rings)
10 SDLHP 55/75

Cool Down

Cat > Camel > Downward Dog
Foam Roll
Rope Shoulder  Stretch
Rope Hamstring Stretch

CrossFit Open WOD: Week 5

Classes on SATURDAY April 23rd at CrossFit Nor’Easter are CANCELED!

We will be rescheduling/running the Free class on Tuesday at 7:15 pm.

The Scoop!

Everyone is hereby invited to head on over to CrossFit 203 in Danbury to participate in the CrossFit Games Open WOD! Doors will open at 9 am for warm-up, first heat will go off at 10 am.  You can refresh yourself on this whole deal here, but real quick  here is the rundown:

  1. CrossFit is holding the initial round of qualifiers for the CrossFit Games online.
  2. They post a WOD each week here for anyone to do.  Everyone then posts their scores online and they go from there.
  3. We are getting together with CrossFit 203 and CrossFit Watertown and making it a big party!  For those who are not interested in competing, the morning will start with scaled WODs.  For those who are interesting competing, or just want to play along RX’d, then there will be heats for you as well!
  4. It is going to be a blast!  We encourage everyone to get your butt over to CrossFit 203 on Saturday!
  5. In a nutshell:  we will arrive, settle in, warm up, get briefed on the WOD, then WOD!  Lastly, we will break out the grill and some drinks and have a good time!

You must fill out this form if you wish to participate!

If you are not interested in working out, still come on down and just take it in!  Or maybe you can offer your services as a judge?

What’s the WOD?

Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 100lbs)
10 Toes to bar
15 Wall balls (20lbs to 10′ target/ 14lbs to 9′ target)

It’s going to be fun!  Be sure to check out the Games site for a breakdown of the WOD and its standards.

If you have any questions, feel free to drop us a line or give us a call! If anyone wants to carpool or caravan down there, let us know and we will put something together!