CrossFit Canton

WOD - 2.3.2012

Matthew Pierce

**REMINDER**

Tonight after the 6 pm class we will be having a gathering of the community. We'd love to see everyone there!

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

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WOD - Thur 2.2.2012

Matthew Pierce

10 minute AMRAP of:

16 KB/DB Snatch
24 Calories Row
32 Unbroken Double-Unders

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WOD - Wed 2.1.2012

Matthew Pierce

My favorite CF athlete!

"Cindy"

Perform as many rounds as possible of the following:

5 Pull-ups

10 Push-ups

15 Squats

Post rounds and fractions of rounds to comments. Compare to December 7, 2011, August 12, 2011 and December 11, 2010.

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WOD - Tues 1.31.2012

Matthew Pierce

I've notived some issues lately with wrist issues. Watch the video and come play around with this stuff at the gym!

Front Board:

21-15-9

Power Cleans (115/85)

400m Run

Perform a 400m run after each round.

Back Board:

1a) 3X5 Clean High-Pulls – heaviest possible, rest 60 sec.

1b) 3X5 Tall Cleans – heaviest possible, rest 60 sec.

Midline

2a) 3X15 UB Toes to Bar – rest 60 sec. (work on speed – time each round)
2b) 3X10 GH Raise – rest 60 sec.

Post results to comments.

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WOD - Mon 1.30.2012

Matthew Pierce

Max Effort:

1RM Thruster

WOD:

AMRAP 15 minutes

Max rep Handstand Push-ups

Farmers Carry down and back the length of the gym (use DB, KB, or plates AHAP)

Post load and rounds and rep total to comments.

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WOD - Sun 1.29.2012

Matthew Pierce

Make Up Missed WOD

Perform a WOD that you missed from this week.

Post time/score/load to comments the day the WOD was posted.

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WOD - Sat 1.28.2012

Matthew Pierce

TEAM Workout #4 - CrossFit Regionals 2011

For time:
250 Pull-ups
250 Kettlebell swings (53lb / 35 lb)
250 Double-unders
250 Overhead squats (95lb / 65lb)

Teams of 4 (2 men, 2 women). Team will complete this as a chipper, with one athlete working at a time. A team must complete all of the Pull-ups at the rig, then complete all of the Kettlebell swings, then all of the Double-unders, then all of the Overhead squats. There is no set rotation needed among the athletes. A team’s result is their total time to complete this chipper.

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