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Workout of the Day
Monday, May 20th, 2013
by david marmon on 05/19/13
Clean & Jerk 1-1-1-1-1-1-1
*Score = Total Poundage
3 min AMRAP:
- Wall Ball Shots (20/14)
Quote of the Day: "In any war, you put your back to mine, I put my back to yours, and let’s do what we gotta do." - Ray Lewis
Video of the Day: Baby, Breaks, and the 100's with Heather Bergeron
Discussion: Would you guys rather do Memorial Day "Murph" on Sunday, May 26th at 11am or Monday, May 27th at 9am?
Sunday, May 19th, 2013
by david marmon on 05/19/13For Time:
- SDHP (95/65)
- Push Press (95/65)
- Burpees
Saturday, May 18th, 2013
by david marmon on 05/19/13"Barbara"
- 20 - Pull-ups
- 30 - Push-ups
- 40 - Sit-ups
- 50 - Air Squats
- 3 min REST
Friday, May 17th, 2013
by david marmon on 05/16/13Deadlift 1-1-1-1-1
Thursday, May 16th, 2013
by david marmon on 05/15/13
Alternating Partner AMRAP
15 mins of:
- 10 - Unbroken Hang Clean (135/95)
- 15 - Unbroken T2B
- 20 - Unbroken Wall Ball Shots (20/14)
- 25 - Unbroken KB Swings (2 pood/1.5 pood)
- 30 - Unbroken Double Unders
*Partners should alternate through the movements. If Partner A fails to complete a movement UNBROKEN, then Partner B will step in and attempt to perform the movement UNBROKEN.
Quote of the Day: "Life shrinks or expands in proportion to one's courage." - Anais Nin
Video of the Day: This is Annie Thorisdottir
Discussion: What is your most memorable CFW experience thus far?
Wednesday, May 15th, 2013
by david marmon on 05/14/13
10 RFT:
- 5 - HSPU
- 10 - Power Snatch (95/65)
Quote of the Day: "Happiness is only real when shared."
Video of the Day: The Batman Hip Opener/Splits Machine
Discussion: What are you afraid of???
Tuesday, May 14th, 2013
by david marmon on 05/13/13
Back Squat 5-4-3-2-1
*Score = Total Poundage
Each for time:
- 300 yard shuttle run (25 yard intervals)
- 3 min rest
- 300 yard shuttle run (50 yard intervals)
- 3 min rest
- 300 yard shuttle run (100 yard intervals)
Quote of the Day: "You can avoid reality, but you cannot avoid the consequences of avoiding reality." - Ayn Rand
Video of the Day: I Just Want to Be Active
Discussion: If you had a theme song that played every time you walked into a room, what would it be?
Monday, May 13th, 2013
by david marmon on 05/12/13"Danny"
- 30 - Box Jumps (24"/20")
- 20 - Push Press (115/80)
- 30 - Pull-ups
Sunday, May 12th, 2013
by david marmon on 05/12/13
Alternating Tabata Intervals of:
- DB Thrusters (you choose weight)
- KB Swings (you choose weight)
- Burpees
*Score = Total Reps
Quote of the Day: "God could not be everywhere, therefore he made mothers." - Rudyard Kipling
Video of the Day: Can Rich Warfield do this on a paddleboard???
Discussion: I am blessed to surround myself with some amazing moms! Today is your day ladies. Happy Mother's Day to Britta, Mich, Cat, and all of the other bad ass CFW mommas!
Saturday, May 11th, 2013
by david marmon on 05/10/13
"Baseline"
For time:
- 500m row
- 40 - Air Squats
- 30 - Ab Mat Sit-ups
- 20 - Push-ups
- 10 - Pull-ups or Ring Rows
OR
"Baseline Plus"
For time:
- 500m row
- 40 - OH Squat (45/35)
- 30 - GHD Sit-ups
- 20 - Ring Dips
- 10 - CTB Pull-ups
Quote of the Day: "People rarely succeed unless they have fun in what they are doing." - Dale Carnegie
Video of the Day: From the Beginning...
Discussion: Make sure that everyone is on time for "Bring a Friend" Day so that we can get everyone's paperwork taken care of BEFORE class starts. We are very excited to meet your friends and show them what CrossFit Williamsburg is all about!
