Posts by Bennett:
- athletes start downstairs
- at the door: 10 ball slams
- at the fire hydrant: 10 med ball cleans
- at the “CrossFit line: 10 ball slams
Workout of the Day
May 2nd, 2013
CROSSFIT
30 calorie row
30 power snatches, 95#/65#
30 toes-to-bar
20 calorie row
20 power snatches, 95#/65#
20 toes-to-bar
10 calorie row
10 power snatches, 95#/65#
10 toes-to-bar
BOOTCAMP
12-9-6
Dumbbell Burpees
Weighted Pullups
For Time
Download the Updated Programming Here
Workout of the Day
May 1st, 2013
CROSSFIT
EMOM for 20 minutes:
Odd minutes, 5 handstand push ups
Even minutes, as many double unders as possible
SKILL
Row 1K
THEN
15 Hang Power Cleans (#135/#95)
15 Box Jumps
15 Hang Cleans (#135/#95)
BOOTCAMP
“Kelly”
Run 400 meters
30 Box Jumps
30 Wall Balls
5 Rounds for time
RUNNING (meets at 9am at Weehawken Track)
12 Minute EMOM: 110 meter Run
Try to keep each interval as low as possible.
OPEN GYM: Before 6:30pm and from 8-9PM
Workout of the Day
April 30th, 2013
CROSSFIT
Deadlift, 3×10
THEN
AMRAP in 8 minutes:
8 front rack reverse lunge steps
8 push ups
BOOTCAMP
4 rounds:
Row 500 Meters for time
Rest 5 minutes
Record your times for each interval. P.S.
OPEN GYM: During Active Class Session Times
Workout of the Day
April 29th, 2013
CROSSFIT
Front squat, 3×10
THEN…
3 rounds of “corners”
BOOTCAMP
Skill:
200 Double Unders
*top of each minute, 5 Burpees*
WOD:
AMRAP in 12 minutes:
6 KB Swings (Heavy)
12 box jumps, 24″/20″
SKILL
EMOM for 15 Minutes
2 Deadlifts
2 Power Cleans
2 Hang Cleans
THEN
4 Rounds Rounds
50 Double Unders
10 Handstand Push Ups
OPEN GYM: During Active Class Session Times until 6:30PM
Workout of the Day
April 28th, 2013
CROSSFIT
With respect to former U.S. Navy SEAL Glen Doherty,
30 clean and jerks, 135#/95#
1 mile run
50 pullups
1 mile run
100 burpees
A Letter to my friend, Glen Doherty
OPEN GYM: From 9am to Noon