CrossFit Portsmouth, NH

Wednesday WOD 6-1-11

Elizabeth pushing the sled

Update:

we will be doing "Murph" this Saturday for anyone who missed it this past weekend. Get to the gym at 8:30am to warm up and we will start the workout at 9am.

Warm up

3 rounds of:   

45 seconds of air squat: 15 seconds of rest 

45 seconds of push up: 15 seconds of rest 

45 seconds of lunges: 15 seconds of rest

 

 

Strength

Find your 1 rep max Thruster

 

WOD

7 minute AMRAP:

10 power snatches (75/55)

25 double unders

 

Cool down

group stretch

Tuesday WOD 5-31-11

 

Cait using her fitness outside the box

 

Warm up

Push the Prowler sled: 10 minutes 

This ones for you Emil!!

 

Skill

Overhead Squat 

 

WOD

5 rounds for time of:

8 Overhead squats (135/95)

12 burpee pull ups 

16 knees to elbows 

 

Challenge 

Foam Roll

Memorial Day: The gym will be closed today. Enjoy the day!

Friday WOD 5-27-11

 

Reminder:

We will be doing "Murph" on Saturday to honor Memorial Day. Get to the gym at 8:00am for a good warm up and schedule time afterwards for one hell of a breakfast with the crew!!!

 

Warm up

Find a partner and work together to complete: (you may partition the reps however you like, as long as you complete all of the reps)

30 push ups 

30 air squats 

30 wall balls  (20/14#)

30 burpees

 

Skill

Clean and Jerk

 

WOD

10 minute AMRAP 

Partner 1 completes 30 double unders 

Partner 2 completes as many clean and Jerks (135#/95) as possible.

Score is total clean and jerks completed 

 

Challenge

Hip opener stretches

Thursday WOD 5-26-11

Warm up

 Prowler push for 10 minutes 

 

Skill

Front squat 

 

WOD

3 rounds for time of:

10 HSPU

10 Front squats (165#/115)

10 Toes to Bar 

 

Challenge

Tabata one arm push press (choose a challenging weight) 

Wednesday WOD 5-25-11

Future CrossFit Games Champion?

Warm up

Joint mobility 

Dynamic warm up 

 

Skill

Set up for WOD and review all movements 

WOD

For time: 

Row 500m 

The complete 2 rounds of the following 

25 push ups 

25 box jumps (24"/20)

25 pull ups 

25 med ball cleans (20#/14)

24 OH lunges (45#/25) 12 steps on each side. 

25 SDLHP with kettlebell (53#/35)

after finishing 2 rounds of the exercises above,  

run 400m 

Challenge

group stretch

Tuesday WOD 5-24-11

 

Warm up

 3 rounds of:

8 overhead squats on each arm: start light and increase the weight as you go.  

16 push ups

24 mountain climbers (12 on each leg)

 

Strength Wendler Push Press: All percentages are based off of 90% of 1 rep max.

Set 1: 5 reps at 75%

Set 2: 3 reps at 85%

Set 3: AMRAP at 95%

 

WOD

Descending ladder from 10 to 1 of:

Burpees 

Kb Swings (70#/53)

 

Challenge

Roll!

Monday WOD 5-23-11

Anyone up for some deadlifts??

 

Chris C. with a good lockout and kick ass chucks

T-BONE is getting so strong, he doesn't lift the bar anymore, he makes it levitate!!! 

 

CFP Update: 

Celebrate Memorial Day the CrossFit way by joining CrossFit Portsmouth as we get into "Murph" this coming Saturday at 8am!

"Murph"

 For time: 
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

 

Warm up 

10 minutes of Turkish Get ups.

Start light and progress heavier as you warm up 

 

Skill

Muscle up

 

WOD 

14 minute AMRAP of: 

4 muscle ups 

8 deadlifts (225#/155)

12 wall balls  

 

Challenge 

Max double unders in 2 minutes 

Thank God for the Marines. Payback is a Bitch...

Friday 5-20-11

Creative Sweat Angels.....

 

Are you working hard enough???

 

Don't forget to sign up for Adult Gymnastics on Saturday night at 7pm! Sign up on the board in the back of the gym.  Atlantic Gymnastics is located at:

150 Gosling Road
Portsmouth, NH 03801-3329

See you there! 

 

Warm up 

3 minutes of jump rope

then 2 rounds of

45 seconds of push ups: 15 seconds of rest

45 seconds of air squats: 15 seconds of rest

45 seconds of sit ups: 15 seconds of rest  

 

Skill

Push jerk

 

WOD 

5 rounds for time of:

7 push jerks (135#/95)

14 box jumps (24#/20)

21 double unders 

 

Challenge

Stretch!