CrossFit Revelation

8/13/10

There is only 6 am and 5:30 pm classes today!

Kate and I are getting married today!  I just wanted to say a quick thank you to everyone for understanding why the gym has limited hours for the next week.  I definitely appreciate everyone’s support and know that Ari will do an awesome job running classes while I’m gone.  I’ll still be checking the site and emails, if anyone needs to reach me just email me.

Watch how fast he gets under the bar…that bar weighs about 380#’s

Warm Up

Part A:

Squat Snatch

12×2 @ 50% 1RM

Part B:

3x

10 HSPU

15 KB Swing (24kg/16kg)

20 Burpees

7/24/10 WOD

The 4 top times for this workout by the men in the games were sub 4 min, the top time being Chris Spealler at 3:29. The top time for the ladies was 5:04 by Kristan Clever, only the top 11 females finished this workout with in the 12 min time limit.

A great write up about the CrossFit Games by Pat Sherwood

Ben Smith, 20 years old, finished it in 4:01

Warm Up

Part A: Press

9×3 @ 60% of 1RM

Part B:

9-7-5

Muscle ups

Full Snatch 135#/95#

4/22/10 WOD

This weekend the gym will be CLOSED.  I will be in RI at the CrossFit Endurance cert learning how to teach you guys the POSE running method.

The tentative day for the Mt. Washington hike is June 19th. We will set a definite date by the end of the week. If anyone has any experience hiking Mt. Washington let me know.

Warm up

Part A:

You will perform one set of snatches, rest 90 seconds and perform one set of pull ups. Rest 90 seconds after pull ups and work through the sets.

Snatch (this is a squat snatch)

3-3-3-1-1

Weighted Pull ups

3-3-3-1-1

These are STRICT Weighted Pull ups, No Kipping.
If you are unable to perform weighted or strict pull ups, scale by performing sets of max reps kipping pull ups.
If you do not have pull ups yet complete 3 sets of max rep Ring Rows.  Note – Ring height should be below your waist when standing.

Part B:

1 Mile Run…set a PR

3/13/10 WOD

Warm up

AL/TN/MS Sectional

Event 4

MEN
As many rounds as possible in 15 minutes of:
5 Handstand Push-ups
95 pound Squat snatch, 7 reps
20″ Box jumps, 10 reps

WOMEN
As many rounds as possible in 15 minutes of:
3 Handstand Push-ups
55 pound Squat snatch, 7 reps
20″ Box jumps, 10 reps

11/29/09 WOD

Warm up

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

These are squat not power snatches.