Month: September 2013
TUESDAY 10.1.13 WOD 1RM OHS
“Train Hard and Go Easy: Balancing Work, Rest and Play” – Melissa Joulwan, Breaking Muscle PART 1: 10 Min to Find a Challenging 1 Rep OHS from the floor. PART 2: “SHUTDOWN” 12 min AMRAP: 12 Burpees 12 OHS 125/85 Run to Fence and Back Lifting PR’s: THE AP – 275# C&J PR Yesterday Craig …
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MONDAY 9.30.13 WOD
Good Luck Steph noon class will miss you!!! BACK SQUAT PART 1 10×3 @ 85% ADD another 5 lbs to your 85%. Only IF you made all of last weeks lifts with no fails. (this will be +10 lbs from week 1) PART 2 3 Rounds NOT for time Strict HSPU x 5-7 reps Strict …
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SATURDAY 9.28.13 WOD
Reminder – Sunday Class Schedule: 10:00 am CrossFit Class and 11:00 am Olympic Lifting Competition (this week only) STRENGTH OPTION BACK SQUAT PART 1 7×5 @ 75% ADD 5 lbs to your 75%. Only IF you made all of last weeks lifts with no fails. PART 2 5 Rounds NOT for time DB Bench Press …
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FRIDAY 9.27.13 WOD “SPEAL”
“SPEAL” 10-8-6-4-2 THRUSTERS 135/95 DUs 50-40-30-20-10 PACK 10-8-6-4-2 THRUSTERS 115/75 DUs 50-40-30-20-10 PUPS THRUSTERS 10-8-6-4-2 Any Weight HJs 50-40-30-20-10 or 15 DUs each round. Top Male Rx’d Times: Woo – 3:42 Jared – 3:50 Tino – 4:03 T Rich – 4:42 Steve – 4:53 Nick D – 5:48 Rob S -7:42 Hoot – 8:15 Sean …
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MIKE’S ORGANIC DELIVERY
Order one month of fresh, local and in season produce from Mike’s Organic Delivery. Deliveries are made to the gym every Wednesday morning. For more info click the CrossFit Stamford tab on Mike’s site HERE. Delivery fee is waived for members!
