Schedule Changes
EHT- 3:30pm classes on Tuesday and Thursday are back.
Williamstown-3:30 classes Monday, Wednesday and Friday are back.
EHT- 3:30pm classes on Tuesday and Thursday are back.
Williamstown-3:30 classes Monday, Wednesday and Friday are back.
Sign-Up NOW for Fight Gone Bad 6!!
Register below at your corresponding gym and for more details.
FGB is a global fundraiser for The Wounded Warrior Project. We do this 'Fight Gone Bad' workout to honor our Fallen/Wounded/Current Veterans.
Participate for a great cause!
Last year we had over 50 participants. Let's crush that number this year. Bring friends, family members, neighbors, etc to experience our AMAZING Community - either to workout or just watch.
Burpee Challenge
Day 44
ADVANCED and FIRE-BREATHER
Training
Lift:
10-12 Min
Close Grip Bench Press 16" (CGBP)
Find 1 RM @ 30X0
Actively Rest 10 Min
(Work on a weakness)
Lift:
AMRAP CGBP @ 30X0
85% of 1 RM
+
ADVANCED and FIRE-BREATHER
Training
Lift:
10-12 Min
Close Grip Bench Press 16" (CGBP)
Find 1 RM @ 30X0
Actively Rest 10 Min
(Work on a weakness)
Lift:
AMRAP CGBP @ 30X0
85% of 1 RM
+
"Bottom to Bottom (B2B) - Tabata Squats"
8 Rds
20 sec on/10 sec hold at the bottom of the squat
Post 1 RM, Total Reps @ 85%, Tabata Score and thoughts to comments.
8 Rds
20 sec on/10 sec hold at the bottom of the squat
Post 1 RM, Total Reps @ 85%, Tabata Score and thoughts to comments.
Posts
14 comments:
Bench Press??? I'm going back to bed!
Ha, Glad you didnt' J!
Great to be back in at the crack of dawn!
1RM CGBP- 225
5 @ 190
Tabata B2B Squats- 10 (Brutal!!)
Great job today everyone and awesome seein you all!
Awesome time this morning with the all you 6:30am Firebreath-ers... I am no supple leopard that early in the morning.
1RM CGBP - 215
4 @ 185
Tabata B2B - 9
Had a blast as usual... but those 10 secs in the bottom of the tabata squats was killer.
Nick thanks for taking the time to get us all shirtless, calipered, and self-conscious... hahaha!!!
Did yesterday's wod FB...DL and HSPU (1plate/1abmat)
185(5), 8 hspu
195(5), 9 hspu
205(4), 13hspu
215(3), 11hspu
225(3), 10hspu
Annie: 8:41, lots slower than last time... my abs felt fried and I had no motivation with this wod. Have a great weekend!
1rm = 90lb.. Failed at 95.
Amrap@75lb=5
Tabata squat: 20,17,16,10,12,11,10,10
1rm: 175lb
amrap @ 150 for 8
tabata: 11
Great having you join us JP & having you back Doug.
1RM 225
190x6
Tabata B2B 17
CONGRATS to MIKE SINNO for nailing the muscle up tonight! With ease!
....must be the kill cliff! haha
Congrats mike!!!! I'm gonna have to buy myself a case!!
Haha - not the Kill Cliff... it was the camera! LOL Thanks guys... definitely not with ease, but this was the 2nd time I gave it a try in the 2 mons I've been doing CF. After 4 attempts today, was able to do it w/ some coaching from Joe! Now if I can only master the allusive SINGLE under! hahaha
WOD:
1RM - 265
85%AMRAP - 225 x 5
Tabata - 16 (all 8 rounds)
1RM: 115(PR)
85%AMRAP: 100x3
Tabata: 12
Great job 4:30!
On a side note Tim F. and I signed up last minute for the CF 215 partner competition going on tomorrow. If you're in the Philly area and wanna see some awesome area Crossfitters stop by!!
Big Dawg
Got 205 for 1RM @30x0
Did 175 for 6 reps @30x0
Love Tabata's haha. Did 10-11 throughout 10 was low number.
Great group at 5:30 in town. We had a lot of fun and still worked hard. Nice job Joey O.
Late post. Had trouble with Gmail account. Set up a new one.
BIG DAWGGGG!!!
1RM: 100
85%AMRAP: 85lbs for 9
Made up on 9/21/11
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