CrossFit Revelation

7/30/10 WOD

Are You Strong?

We need to start our fundraising efforts for Fight Gone Bad.  The top gym has already raised $6,500 and CrossFit Revelation has raised $0.  If anyone is interested in donating please do, but more importantly let’s spread the word and raise some money for a good cause.

I will open the gym up to the public on Sept. 25 for people who are interested in participating in the workout that are not members of the gym.  There will be the standard drop in fee of $20, but all of this money will be donated to Fight Gone Bad.  Spread the word and fill the gym!

Check out the Fight Gone Bad site for more details and to register.

Warm Up

Part A:

12×2 Box Squat w/ 50% 1RM

Part B:

12×2 Deadlift w/ 50% 1RM

Part C:

Stability Overhead squats 3x 20

Part D:

Partner workout

4 sled drags each

While one partner is dragging the sled, the other is running up the hill w/ a sand bag and performing 10 squats on top.  The team with the most amount of hill sprint rounds wins.

3/18/10 WOD

This Saturday and Sunday the gym will be CLOSED, but workouts will still be posted.  I will be down at the New England Sectionals in Milford for both days, if you have any interest in coming down let me know. For more information on the games, click on the games link to the right.

Warm up

Part A:

Front Squat 5×3

Part B:

Eat or be Eaten

3x

200 meter Sand bag run (50#, 25#)

20 Push Ups

30 Kettlebell Swings (24kg, 16kg)

3/6/10 WOD

If you are participating in the Paleo Challange, try to get your performance benchmarkers done this weekend! Kate and I will be at Chicago Sam’s tonight if anyone wants to go out before the Paleo Challenge begins.

5 of us have already signed up for Warrior Dash, try to sign up as soon as possible. This will be an awesome event for us.  Let me know how many people you think will be coming with you, trying to figure out the lagistics for the bus.

Warm up

Part A:

10 Sand Bag Man Makers

Man Maker = clean and jerk, bring bag down behind head, back squat, push press, bring bag down to the ground and start again.

Part B:

Don’t be Sandy

400 meter Sand Bag run (50#, 25#)

50 Sand Bag Squats

400 meter Sand Bag Run

40 Sand Bag Squats

400 meter Sand Bag run

30 Sand Bag Squats

400 meter Sand Bag Run

20 Sand Bag Squats