CrossFit Stone Bay

WOD for Sunday, 01 March

REST DAY!!  Enjoy!  Rest up for Monday, and come ready to work!!

 

That's what we call a sweat angel!

WOD for Saturday, 28 February

Here's a WoD you can do ANYWHERE!

100 Burpees for time!

 

Making good use of our new Dynamax Balls

WOD for Friday, 27 February

It’s Team WoD Friday!  We’ll do the following WoD in teams of 6 or 7, and we’ll execute like Fight Gone Bad.  Rotate every minute on the minute.

 

3 Rounds for max reps (calories on the rower)

 

-Row

-Medicine Ball Plyo Push Ups

-Jump Squats

-Sumo Deadlift High Pull, 75 lbs

-Kettlebell Swings, 53 lbs

-Kettlebell Clean and Press, 35 lbs

-Rest

 

Remember your scores through each round, and during your minute of rest put them up on the board!

 

 

Neris working on the Overhead Squat

WOD for Thursday, 26 February

Rest Day!! Enjoy!

Thanks for all the hard work this week, guys!  It's been a good week so far!  Rest up today and get ready for Friday's Team WoD!

 

Putting all the new Kettlebells to good use yesterday!

WOD for Wednesday, 25 February

4 Rounds for time:

 

20 Kettlebell Swings, 35 pounds

15 Overhead Squats, 45 pounds

10 Hang Power Cleans, 95 pounds

“Around the barracks” farmer’s walk, 53 pound KB in each hand

 

(for those of you following at home, the farmer’s walk will be about 50 meters)

 

A farmer’s walk is basically walking around like you’re carrying a suitcase in each hand.

 

Check out these pictures – Christmas came early (or late) at Stone Bay!!!

 

       

4 Brand new Concept 2 Rowers, 20 new Dynamax Balls, 4 squat racks,

6 sets of Hi-Temp Bumpers, and a bunch of Kettlebells!!!!

WOD for Tuesday, 24 February

I know I promised squats today, but after staying at the gym until 8 last night setting up all our new gear, I couldn’t resist using it!!

 

4 Rounds for time:

 

Row 500 meters

20 Kettlebell Clean and Press, 53 lbs (10L/10R)

20 Kettlebell Snatch, 35 lbs (10L/10R)

20 AbMat Situps

 

And a quick hello to our friends in Columbia, CT who follow our workouts!!

 

 

Looking good Troy!

 

WOD for Monday, 23 February

10-9-8-7-6-5-4-3-2-1 reps of:

 

-Deadlift (Bodyweight on the bar)

-Push Ups (2 x the reps)

-Squats (3 x the reps)

 

Come ready to work!

 

 

The face of intensity!

 

 

WOD for Sunday, 22 February

You guessed it…. REST DAY!!  Enjoy!

 

Here is some rest day reading for you…

 

http://www.againfaster.com/articles/disturbing-counsel.html

Great article by Jon Gilson at Again Faster.  It explores the USDA dietary guidelines and pokes some very significant holes in their prescriptions! 

 

http://www.crossfitkaty.com/crossfit_katy/nikis-100-mile-experience.html

This is a link to CrossFit Katy’s website.  One of their athletes describes how CrossFit has helped her prepare for ultra marathons up to 100 miles!!  Her CrossFit increased, and her running mileage DECREASED… the result – she finished her first 100 mile race!!  (Ty, I hope you’re reading this!  Haha)

 

See you all bright and early Monday morning!!

 

 

 

Getting my butt kicked in Troy's garage last weekend...

 

 

WOD for Saturday, 21 February

I’m sorry for the late post, guys!!  My internet has been sketchy this weekend…

 

If you can get to a gym today, do:

 

Shoulder Press:

1-1-1-1-1

 

Push Press:

2-2-2-2-2

 

Push Jerk:

3-3-3-3-3

 

 

If you can’t get to a gym, try this WoD from CrossFit Endurance:  

 

Swim, Bike, Run or Row:

 

10:20 x 16

 

10 seconds on, 20 seconds off for 16 rounds:

These are all out efforts!!

 

 

 

Lupe sporting our shirt during a WoD last week!!

 

 

WOD for Friday, 20 February

Another Friday…  another TEAM WoD:

4 Rounds of:

1 Minute of Squats

1 Minute of Plank (Front/Left/Right – 10 burpees if you touch the ground for anything but to change position!!)

1 Minute of Dumbbell-Burpee-Squat Cleans

1 Minute Rest

Team score is total reps of squats and DB-Burpees-Squat Cleans!