Friday, August 28, 2015

27th August 2015 by Mike

W.O.D.
Snatch
90% of 1 rm +5lbs
40% x 5
50 x 5
60 x 5
65 x 3
75 x 3
85 x 3

21-15-9
1 arm db or kb snatch 55#/35#
Ring Dips
Snatch reps are per arm.

Thursday, August 27, 2015

26th August 2015 by Mike

W.O. D.

“Extra Karen”
50 wall balls
50 kettle bell swings
40 wall balls
40 box jumps
30 wall balls
30 ghd sit up
20 wall balls
20 ctb pull up
10 wall balls
10 pistols/legimage

FREE Intro Classes for the month of September!!! Spread the word to all your friends who are interested in CrossFit!

 

FREE Intro Classes will begin on Wednesday, September 9th. Intro Classes will be Wednesday and Thursday evenings at 7pm. Plus Sundays at 10:30am. (All through the month of September) If these times do not work for your schedule we can set up times by appt. Email Leslie@crossfitgreatbarrington.com for more details!

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CrossFit Kids starts up again on Tuesday and Thursday’s at 4:00. The first class begins on Tuesday, September 8th. These sessions will be for four weeks, $79 for each session. (10% off for siblings)

Wednesday, August 26, 2015

25th August 2015 by Mike

FREE Intro Classes for the month of September!!! Spread the word to all your friends who are interested in CrossFit!

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FREE Intro Classes will begin on Wednesday, September 9th. Intro Classes will be Wednesday and Thursday evenings at 7pm. Plus Sundays at 10:30am. (All through the month of September) If these times do not work for your schedule we can set up times by appt. Email Leslie@crossfitgreatbarrington.com for more details!

CrossFit Kids starts up again on Tuesday and Thursday’s at 4:00. The first class begins on Tuesday, September 8th. These sessions will be for four weeks, $79 per for each session. (10% off for siblings)

W.O.D.
Push Press week 4
90% of 1 rm + 5 lbs
40% x 5
50 x 5
60 x 5
65 x 5
75 x 5
85 x 5 or MORE

5 rounds NOT for time
5 pike handstand push ups
10 toe 2 bar
15 dumbbell row
BEAST WOD -7pm
Whole group
Death by 10 meters

TEAMS OF 3
50 stones over barrier
100 cal row
Yoke push to gate 380#
100 cal row
Yoke push back 380#
50 stones over barrier
Everything is one teammate working at a time except yoke push can be all three working at a time.

Tuesday, August 25, 2015

24th August 2015 by Mike

W.O.D.
René

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7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees

If you have a 20-lb. weight vest or body armor, wear it.

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

Monday, August 24, 2015

23rd August 2015 by Mike

Coach Mike is back!

W.O.D.

Front Squats 90% of 1 rm plus 10#
40 x 5
50 x 5
60 x 5

65 x 5
75 x 5
85 x 5 or more

10 minute amrap

10 sumo deadlift high pulls 115/75#

10 Burpees over Bar