CrossFit Westfield

Friday 5/24/13

Steph — Fri, 24 May 2013 00:58:01 +0000

1. Power Clean

3-3

2. “Gwen”

15-12-9

Unbroken Power clean and jerks

not for time…choose a weight where you can do all 15 for touch and go clean and jerks then break and do all 12 touch and go and all 9….heavy enough not light weight!!!

3. 1.5 mile run!

Thursday 5/23/13

Steph — Thu, 23 May 2013 01:21:18 +0000

“Four Score”

500 m row

21 squat clean thrusters (95,65)

500 m row

15 squat clean thrusters

500 m row

9 squat clean thrusters

Wednesday 5/22/13

Steph — Wed, 22 May 2013 00:25:02 +0000

ATTENTION CROSSFIT WESTFIELD!!!.. THERE WILL BE NO CLASS ON SUNDAY…TRY AND GET ALL OF YOUR WODS IN DURING THE WEEK OR ON SATURDAY…THERE WILL ALSO BE ONE CLASS AND ONE CLASS ONLY ON MEMORIAL DAY 5/27/13 AT 9:30 AM…SO NO 5:30 AM OR 6 PM OR 7 PM THAT DAY…COME FOR THE 9:30 AM OR GET YOUR WODS IN DURING THE WEEK!!!

“Backlash”

3 rounds for time:

400 m run

30 kb swings (70,53)

30 push ups

30 pull ups

Tuesday 5/21/13

Steph — Tue, 21 May 2013 00:15:00 +0000

1. 1 rep max front squat

2. “Ice Cold”

20-16-12-8-4 Front squats (135, 95)

10-8-6-4-2 Hand Stand Push Ups

Monday 5/20/13

Steph — Mon, 20 May 2013 00:56:10 +0000

“Hot Death” (Gotta love the name )

1. 1000 M run

2. 3 rounds for time:

10 clean and jerks (135, 95)

10 chest to bar pull ups

10 burpees

3. 1000 m row

Sunday 5/19/13

Steph — Mon, 20 May 2013 00:31:14 +0000

HOW TO POST YOUR PALEO CHALLENGE POINTS!!!

so here is the daily wod page…right below is a place for you to comment or post…this is what you will do every sunday…i will always post a Sunday WOD so that way you can post your points..and no it won’t be as lat as it is today HA…so example…

Team Ginger/Jen:

Food=14

WOD=12

Total=26

Don’t forget if Ginger cheat’s on a food it’s minus 1 and minus 1 for Jen too!!! Work together guys!!

Friday 5/17/13

Steph — Thu, 16 May 2013 23:41:35 +0000

“Marathon”

2 rounds for time:

26 toes to bar

200 m run

26 box jumps (24,20)

200 m run

26 kb swings(53,35)

200 m run

26 walking lunges

200 m run

26 push ups

200 m run

26 sit ups

200 m run

Thursday 5/16/13

Steph — Thu, 16 May 2013 00:23:06 +0000

Just a heads up there is only one class on Memorial Day the 9:30 am class..no 5:30am class or night classes…so get there if you want a workout before your Paleo Friendly picnics

1. Shoulder Press

3-3-2-2-1-1

2. 4 Rounds For Time:

12 deadlifts (245, 165)

12 pistols

12 pull ups

12 burpees

Wednesday 5/15/13

Steph — Tue, 14 May 2013 23:56:48 +0000

1. Hang Power Clean

3-3-3-3-3

2.“Freddy Krueger”

21-15-9

kb swings (70,53)

burpees

Tuesday 5/14/13

Steph — Tue, 14 May 2013 02:07:04 +0000

There are 9 of you left who need to do the Filthy 50…so if you need to do that today then you may…the rest of you here is your WOD…

“Tramp Stamp”(gotta love it )

50-35-20

Wall Balls (20,14)

Pull ups