5.23.12
by Craig
CROSSFIT
4 rounds for time:
20 Burpees
20 Mountain Climbers(each leg)
20 4-Count Flutter Kicks
20 Sit-ups
BOOTCAMP
Test:
3x Max Effort Pull-Ups
then…
For Time:
3 Rounds
50 Calorie Row
50 Meter Bear Crawl
50 Sit Ups
BARBELL CLUB
2 Rounds (1 minute each station)
Row (for calories)
Snatch sit-ups
Good-mornings
Overhead Squat
Then
Snatch 1 Rep Max
6:45 BEGINNER CLASS
4 Rounds for max reps:
1 minute per movement
-Lunge Jumps or Lunges
-Full Situp
-Ball Slam
-Burpee
-Rest
Don’t forget to give Coach Dan a good luck high five when you see him at the gym today. Friday through Sunday he will be competing against the top 60 men in the Northeast for a top 3 spot and a chance to compete in the Crossfit Games out in California. Lets show some support for the big animal, he has been helping all of us get through tough wods, improve our form and become more awesome in general. Now its our turn to support him as he goes to battle. The WODS are brutal and Dan is ready.
http://games.crossfit.com/lead
MAY CHALLENGE: Max effort toes to bar. Same rules apply as the Crossfit Open standard toes to bar. Hector D. and Lauren C. are currently in the lead with 36 and 31 respectively.
REMINDERS:
- The gym will be closed From Friday, 5/25/2012 to 5/27/2012 with the exception of
- MEMORIAL DAY MURPH 10AM on…you guessed it…Memorial Day. Sign up here so we can get food for everyone involved. All are welcome to participate but members get in free.
-If you tie knots in the new jump ropes, we will tie knots in you.
OPEN GYM HOURS:
Mon & Wed: 4:30-6pm
Tues &Thurs: 4:30-6pm
Friday: NONE
Sat-Sun: 10-12
crank it up Dan… Good Luck!
Dan, not sure if I’ll be in before you head up there, so best of luck. Smoke those WODs!
Leave your footprints up there Dan!! You’re the man…go kill it
Good Luck Dan!! Crush it up there! I’ll be checking the updates.. and fully expect those that are going to be loud.
Dan-
You’re awesome and you’re going to kill it at regionals. I’m so proud of you.
Good luck Danimal!
Dan, I would wish you luck, but you don’t need it! All of your hard work is going pay off… you are going to rock it!
Good luck Dan!
Listen to metal. Loud.
I was going to say good luck but you don’t need it. You’re a beast! Leave everything on the field.
Strength and Honor.
DUDES! Announcement. I will not be leaving for Boston until Friday afternoon so I was thinking it would be a total waste if I caught up on sleep or something boring like that. Instead, we’re going to be holding classes at the regular times in the morning with a bonus 11am WOD. There will be no afternoon classes but definitely come get one in before you head off to the shore. No specifics on what the workout is but it may be one from the Regionals.
This is awesome.
Loving this news .. Thanks Justin !!
5:30 Class on?!?!?!?! Yessss
Thanks Justin! Good luck Dan! I know that you will do well.
Sweet
Dan smash competition.
I updated the 6:45 wod. We are anticipating a large class and wanted to minimize equipment to increase efficiency. Sorry if this is inconvenient for anybody.
Danimal – kill it. You rock.
Justin, you are almost as awesome as Dan… No but really, thank you!
Thank you, Justin!!! See you Friday at 6:15am
Kill it Dan.
Tear it up Dan! Looking forward to cheering you on up there.
Thanks Justin! Good Luck Dan!
Wishing you all the best, Dan!!!
Justin, thanks not catching up on your sleep… : )