Saturday, February 23 2013

WOD:

Strength - Bench Press 5-5-5-5-5

Met Con - Tabata Kettlebell Swings #21.5pood

rest 2 minutes

Tabata Overhad Squats #135/95

*Complete the full 8 rounds of tabata. 20 seconds of work followed by 10 seconds of rest. The score is the lowest round.

-Scale weight for both the swings and OH squats if needed. Form is a must here! Sloppiness/ lack of full range of motion is not the goal, be sure that if you can't properly OH squat the RX'ed weight for multiple reps you leave your ego at the door.

WOD Monday:
Option 1: If you are part of the paleo challenge you will need to re-test Fran
For time complete 21-15-9
Thrusters #95/65
Pull-ups
Option 2: Everyone else will have the option of doing Fran or the Fran ladder from the 2011/2012 CrossFit Games Open.

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.

Add new comment
Friday, February 22 2013

WOD:

3 Rounds for time of:

5 Hang Squat Cleans #185/135

10 Box Jumps #40/30

*15 Minute Time Cap

&

GHD Sit-ups 20x3

WOD Tomorrow:

Strength - Bench Press 5-5-5-5-5

Met Con - Tabata Kettlebell Swings #21.5pood

rest 2 minutes

Tabata Overhad Squats #135/95

*Complete the full 8 rounds of tabata. 20 seconds of work followed by 10 seconds of rest. The score is the lowest round.

-Scale weight for both the swings and OH squats if needed. Form is a must here! Sloppiness/ lack of full range of motion is not the goal here, be sure that if you can't properly OH squat the RX'ed weight for multiple reps you leave your ego at the door.

Add new comment
Thursday, February 21 2013

WODbook 2.0 Is finally here! Tons of new improvements from the original book. Get yours now!
$20 + tax

Here is an example of one of the many new improvements we made. Spots for each lift including description & diagram. Also space for 5,3 & 1 rep max tracking.

WOD:

Strength - Deadlift 5-5-5-5-5

Met Con - Row 500m for time x 3

Rest ~ 1-2 work/rest ratio (If it takes you 2 minutes to row 500m. Rest ~ 4 minutes)

WOD Tomorrow:

3 Rounds for time of:

5 Hang Squat Cleans #185/135

10 Box Jumps #40/30

*15 Minute Time Cap

&

GHD Sit-ups 20x3

Add new comment
Wednesday, February 20 2013

Happy Birthday Kellen Spence!

WOD:

Strength - Snatch Balance - 3-3-3-3-3

Dim lights Embed Embed this video on your site

Met Con - 10 minute AMRAP

15 KB swings #1.5/1 pood

10 Pistol squats/ alternating

10 Plyo push-ups (There has to be a clear clap of both hands for each rep to count. Scale as needed)

WOD Tomorrow:

Strength - Deadlift 5-5-5-5-5

Met Con - Row 500m for time x 3

Rest ~ 1-2 work/rest ratio (If it takes you 2 minutes to row 500m. Rest ~ 4 minutes)

 

Add new comment
Tuesday, February 19 2013

Sign up soon! Only a few spots remaining and it starts next Thursday.

WOD:

30 GHD sit-ups

Followed by 4 rounds of:

25 Pull-ups

10 Handstand Push-ups

* Time starts when you start the GHD sit-ups

WOD Tomorrow:

Strength - Snatch Balance - 3-3-3-3-3

Met Con - 10 minute AMRAP

15 KB swings #1.5/1 pood

10 Pistol squats/ alternating

10 Plyo push-ups

Add new comment
Monday, February 18 2013

Normal hours today except for the 8:30PM being cancelled. CrossFit Kids is on as normal.

Happy Birthday Perry Doddy, Tina Finelli & Dave Hamiltion!

WOD:

2011 CrossFit Games Open Workout 11.3
5 minute AMRAP
Squat Clean #165/#110
Jerk #165/#110
Dim lights Embed Embed this video on your site
Please be sure to watch the entire workout instruction video for full details. One round includes a squat clean and a jerk. You must complete the squat clean before moving on to the jerk and you must complete the jerk before moving on to the next squat clean. If you miss a jerk you may power clean the bar to set up your jerk attempt.
WOD Tomorrow:

30 GHD sit-ups

Followed by 4 rounds of:

25 Pull-ups

10 Handstand Push-ups

* Time starts when you start the GHD sit-ups

Add new comment
Saturday, February 16 2013

 

WOD:
For time complete:
750m row
30 toes to bar
40 push-ups
50 sit-ups
60 wall balls
50 sit-ups
40 push-ups
30 toes to bar
WOD Monday:
2011 CrossFit Games Open Workout 11.3
5 minute AMRAP
Squat Clean #165/#110
Jerk #165/#110

 

Add new comment
Friday, February 15 2013

Please note that Family day will be the normal class schedule. Come in and get your sweat on with your CrossFit family!

WOD:
12 minute AMRAP of:
8 Sumo Deadlift High-Pulls #95/65
8 Squat Cleans #95/65
8 Bar Facing Burpees
WOD Tomorrow:
For time complete:
750m row
30 toes to bar
40 push-ups
50 sit-ups
60 wall balls
50 sit-ups
40 push-ups
30 toes to bar

 

Add new comment
Thursday, February 14 2013

WOD:
Test Day part 2:
Max set of unbroken dead hang pull-ups
Total number of sit-ups in 2 minutes (abmat allowed, no anchors)
Total number of unbroken handstand push-ups
2 minute double under test

Strength - Shoulder Press 5x5
Dim lights Embed Embed this video on your site
Something to watch after completing yesterdays test.
WOD Tomorrow:
12 minute AMRAP of:
8 Sumo Deadlift High-Pulls #95/65
8 Squat Cleans #95/65
8 Bar Facing Burpees

Add new comment
Wednesday, February 13 2013

Have you registered for the CrossFit Games yet?

Find out how you stack up against everyone over a 5 week period running from March 6-April 7th
We will be running the CrossFit Games Open WOD's every Friday as a gym.
Be sure to register online and join our team. The cost is $20 and you can register here -> Register
Be sure to join team CrossFit Newmarket Central
Currently we have 23 registered athletes.
Our goal is a minimum of 100!! Yes, that's right. 100!
Get on it and join our team! We want you!
Dim lights Embed Embed this video on your site
Again..... Register here!
WOD:
Test Day - BRING YOUR BOOKS IN & USE THEM
100 air squats for time
Max set of unbroken push-ups
Max set of unbroken pull-ups
Max set of unbroken ring dips

Strength - Back Squat 3x5
WOD Tomorrow:
Test Day part 2:
Max set of unbroken dead hang pull-ups
Total number of sit-ups in 2 minutes
Total number of unbroken handstand push-ups
2 minute double under test
Strength - Shoulder Press 5x5
Add new comment

Page 8 of 82

Start
Prev
1
2
3
4
5
6
7
8
9
10
Next
End

What Makes CrossFit Different??

Shop Now Rogue Fitness

 

World Class Fitness in 100 Words!

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.  Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

Meal of the Day

WOD FEED

feed-image CrossFit Newmarket Central WOD Feed
CrossFit Journal: The Performance-Based Lifestyle Resource Forging Elite Websites