WhipItcrossfit.net will no longer be used after April 29, 2013. Please visit our new site at whipitcrossfit.com.
WhipItcrossfit.net will no longer be used after April 29, 2013. Please visit our new site at whipitcrossfit.com.
WOD 4/29/13
Skill/ strength
For 15 minutes do one exercise every minute.
Starting with
5 Bench Press 95/65
Min.2
5 Box Jumps 24/20
Min. 3
5 Overhead squats off rack
Go up in weight and hight on Box Jumps
WOD Chipper
400 meter run
20 Hang Snatches 75/45
5 strict Pull ups
5 Hand Stand Push Ups
400 meter run
20 Hang Cleans 95/65
5 strict pull ups
5 Hand Stand Push Ups
400 Meter run
LI
HS 65/35
HSPU Box 15
HC 75/45
LII
HS 45/25
HSPU
HC 65/35
Pick your WOD 4/28/13
WOD 1
AMRAP in 10
6 burpee over bar
3 power cleans 135/95
1 push jerk
INT
115/85
SCALED
105/75 or lower
OR
WOD II
4Rounds for time
5 Power Snatch 135/95
3 Overhead Squat
Down and Back Sled Push 180/90
INT
115/85
SCALED
105/75 or lower
Flexibility Class Saturday, May 4th at 11 am with Naja Muller
One hour class taught by Naja Muller. It will be using the foundation of Chinese acrobatics and the contortion tradition to give you more overall flexibility and mobility throughout your body. Naja has over 10 years experience in Circus Arts, as a teacher, choreographer and performer. Naja studied in San Francisco at the San Francisco Circus Center where she received specialized training and studied under Master Lu Yi and Xia Ke Min in Chinese acrobatics. Having more flexibility will be very beneficial to your CrossFit regimen.
Ladies and Gentleman, Please Put Your Hands Together for Miss Tara Noonan
Welcome Tara. First female member of the Whip It CrossFit Muscle-Up Club! You Go Girl!!!
04/27/13
Warm Up
2 Rounds
400m Run
20 Double Unders
10 Goblet Squats
5 Strict Pull Ups
WOD
Partner Cindy
20 Min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
While Partner A does Cindy, Partner B runs a 200m w/ sandbag or medball.
When Partner B returns from run they will pick up where Partner A left off and Partner A Runs.
Post-WOD
Goat Training
WOD 4/26/13
Strength/Skill
Clean and Jerk
2x2x2x2x2
Start light and move up in weight
WOD
5 Rounds
20 SDHP 95/75
25 Back Extentions
20 Wall Ball Shots 20/14
Comp 115/85
LI
85/65
14/12
LII
65/35
12/8
04/25/04
Warm Up
2 Rounds
250m Row
10 Good Mornings 45/15
15 KB Swings 45/25
20 Push Ups
25 Air Squats
Strength
Deadlift 4×4
@80% 1RM, each set should be unbroken rest 1-2 min Between Sets
WOD
FGB Style
Snatch 75/55
Row (Calories)
Bench Press 75/55
Medball Cleans 20/14
Burpees
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.
North Haven CrossFit Non Rx Competition WODs are out.
Non Rx Competition WODs
WOD 1
9 Min AMRAP
Partner A must complete:
30 Clean and Jerks (Men-75/Women- 55)
then Partner B must complete
30 Snatches (Men-55/Women-45)
With the remaining time both partners must alternate however they wish and complete as many Burpees as possible.
WOD 2
7 Min time Cap
1000m Row (Both Partners must row)
After row each time must complete as many deadlifts (Men-165/Women 115) as possible
*while 1 partner is working the other must hold a plate (Men 25/Women 15) overhead. May not touch head or shoulders
WOD 3
11 Min Cap Chipper
40 Hand Release Pushups
60 Box Jumps 24/20
80 KB Swings 1.5/1
100 Air Squats
*If team completes they must start back at the beginning
WOD 4/23/13
A.Shoulder Press
2-2-2-2-2-2
Rest 1 to 2 Min. Between sets
AMRAP in 8 minutes of:
10 Pull-Ups
15 Thrusters (95/65 lbs)
30 Double-Unders
After 8 min.AMRAP
Rest 2 Minutes. Then
Run 800 Meter
LI 75/45
15 Double-Unders
LII 65/35
90 Singles
