Concord-CrossFit: Forging Elite Fitness » Workouts

2011-07-07

Meg — Thu, 07 Jul 2011 21:04:08 +0000

a:
5,5,5,3,3,1,1 sets of Deadlift for weight.

b:
3 individually timed rounds of 400m row with a 2 minute break in between each.

2011-01-26

Meg — Wed, 26 Jan 2011 09:28:20 +0000

Vanessa and Michell working medicine ball push ups

As many rounds as possible in 20 minutes

20 Back extension

20 Double unders

20 SDLHP 55#/75#

post rounds to comments

2011-01-14 Blake

Meg — Fri, 14 Jan 2011 09:47:02 +0000

Blake

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.

McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

First posted November 13 2010

Four rounds of:

100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups

link to Heather Burgeron of CF New England Finishing in 21:37 (used #35 plate, 24″ box, 14 lb ball)

2011-01-10

Meg — Mon, 10 Jan 2011 06:29:08 +0000

Susan, Julian and Nick a few more folks that have been with us from the start. Thanks for sticking with us guys!

as many rounds as possible in 20 minutes:

5 Back Squat (125/165)

5 ring dips

5 burpee boxjumps

50 Double unders

post rounds to comments

ring dips:

www.youtube.com/watch?v=DHTAAutmlJY

2011-01-08

Meg — Sat, 08 Jan 2011 09:28:24 +0000

5 rounds for time

As many rounds as possible in 4 minutes of

5 KB snatch

10 SDLHP

15 Squats

then rest for 1 minute

post total rounds to comments.

paleo diet in a nutshell part 1 -alex

www.youtube.com/watch?v=uCFZoqmKf5M

here‘s an article regarding alcohol consumption, and weight loss/ muscle gain.

2011-01-07 Over head squats

Meg — Fri, 07 Jan 2011 05:28:15 +0000

5,5,5,3,3,3 reps Overhead squats

Mini MetCon:

3 minutes of wall ball

subtract total score from 100

do that many burpees

edit: Rob Wolf on Paleo Diet -- Alex

www.youtube.com/watch?v=7HkqBxpPBeI

2010-05-30 5K

Meg — Sun, 30 May 2010 09:59:54 +0000

For time:

Run a 5K

post times to comments

2010-3-6 Over Head Squats

Meg — Sat, 06 Mar 2010 09:42:46 +0000

5,5,5,5,5

Overhead squats

Mini MetCon:
Death by 10 meters …you can thank CFE and Alison for this one

2010-3-5 Happy Birthday Jackie and Susan! – “Josh”

Meg — Fri, 05 Mar 2010 09:25:28 +0000

Happy 20th Jackie!!!

Happy Birthday Susan!

“JOSH”

SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

First posted 26 February 2007

For Time:

95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

Post times to comments

2010-2-21 Build your own WOD

Meg — Sun, 21 Feb 2010 09:46:24 +0000

Let’s Play a game, follow the instructions step by step.

Step one:

choose one: 3 Rounds for time/ 5 rounds for time/AMRAP* in 20 minutes

*AMRAP = as many rounds as possible

Step Two:

pick 2-4 of the following exercises: sit ups/push ups/lunges/double unders/squat jumps/clapping push ups/v-ups(lay on your back, then sit up and raise your legs at the same time touching your fingers to your toes at the top)/ jumping jacks

Step Three:

pick 1-4 of the following number of reps: 5/10/20/30/40/50/75/100

Step Four:

Create your own WOD.

-Attach a chosen number of reps to each chosen exercise

- Complete the chosen number of rounds for time or set your watch for 20 and…3,2,1 GO!

Step Five:

post your WOD and your results to comments, let us know how it went! BEST or MOST CREATIVE WOD will be posted on our site in the next week!

Good luck and have fun!!!