CrossFit Stone Bay

WOD for Wednesday, 01 April

**Remember: Warmup starts at 0535 SHARP

 

For Time:

 

80 Squats

30 Push Press/Push Jerk, 95 lbs

60 Squats

20 Push Press/Push Jerk, 95 lbs

40 Squats

10 Push Press/Push Jerk, 95 lbs

20 Squats

 

Got to give credit where credit is due – I got the basis for this WoD from CrossFit Virginia Beach.  If you haven’t checked out their site, you should – they have some badass WoD’s on there!!

 

 

Come out and join Tommy for his last WoD with CrossFit Stone Bay!  He's off to California this week, and I know he'll keep doing great things out there.  Watch for him in the 2010 CrossFit Games!!

 

 

WOD for Tuesday, 31 March

We’re going to learn the Turkish Get Up today.  After the period of instruction, we’ll do:

 

Turkish Get Up:

 

5-3-1-1-1 on each side.  Rest as needed between sets

 

Then….

 

½ “Nicole”

 

AMRAP in 10 minutes of:

 

Run 200 Meters

Max Pull Ups

 

Your score is total number of pull ups done (BUT, the faster you run, the more sets you can get in!)

 

 

"Fresca" gutting it out during FGB yesterday!

WOD for Monday, 30 March

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

 

Q and Tommy with Jeff Martone at the CrossFit Kettlebell Certification this weekend!!

WOD for Friday, 27 March

“Tabata Stone Bay”

 

-20 seconds on/10 seconds off

-8 Rounds (4 Min) at each exercise

-No rest between exercises!!

 

*Row (calories)

*Squats

*Kettlebell Swings, 53 lbs

*Overhead Squats, 45 lbs

 

 

 

Dumbbell Burpees!!!

 

 

WOD for Thursday, 26 March

REST DAY!!!  Enjoy!!

 

Rockin' the early morning Wall Ball

WOD for Wednesday, 25 March

"Karen"

150 Wall Ball Shots for time...

20 lbs Ball, 10 foot target

 

 

 

WOD for Tuesday, 24 March

"Lynne"

Five rounds for max reps of:

Body weight bench press
Pull-ups

No time component, just max reps!!

 

The calm before the storm yesterday...

WOD for Monday, 23 March

21-15-9

Deadlift 225 lbs

Run 800 meters

WOD for Saturday, 21 March

Sorry I didn't post yesterday... Here's today's WoD Jog 1 mile Sprint 400 meters Jog 400 meters (Do that twice) Sprint 200 meters Jog 200 meters (Do that 4 times) Total is 3 miles

WOD for Thursday, 19 March

REST DAY!!!  ENJOY!!!

 

Good, high elbows!!