Seth
1. Deadlifts
5 sets of 1@80-95%1rm
2. Partner WOD
100 sit-ups(50 each)
100 burpees to a target(touch the pull-up bar)
100 overhead lunge steps@45/25
100 push-press@115/80
On the sit-ups you both must do 50. For the rest of the WOD you may share the reps. There is not a set number you each have to do.
01/14/2013
Jodie, enjoying our yankee swap gift, “Cooking with Coolio.”
1. Snatch
3 touch and go as heavy as possible
Pressing the bar overhead does not count. Arms must be fully locked out when catching the bar.
2. “180 Flip”
3 rounds
20 kbs@53/35
20 wall balls
20 burpees
01/03/2013
Seth
1. Deadlift
1×1@80-95%
1 set of 2@80-90%1rm
2. Deads and Dubs
4 rounds
40 dbl-unders
15 deadlifts@225/155
Scale weight as needed
12/31/2012
Happy New Year!!!!!
Remember, there will be only one class today at 12:30
Don’t forget, our post holiday party is on January 12th. We’re gonna start the night off with some Blue Ribbon BBQ and Michele wil be taking care of the dessert. When I say taking care of, I mean making amazing treats from scratch. Once we get done stuffing our faces it’s into the gym(Club CFN) for a night of awesome drinks and a lot of fun with a bartender(thanks to Warren) and a DJ(Thanks to Simone) to make sure of it.
I need to know Who will be coming so we can get an idea of how much food to get. So let us know by commenting or at the gym. This is going to be EPIC. DON’T MISS THIS!!!!
Team WOD
2 athletes per team
amrap 20
12 kbs@53/35
10 wall balls@20/14
8 burpees
One athlete works at a time. Since you have rest, try to transition through each round with minimal rest.
12/25/2012
Last years open WOD 12.3
“Nicole”
amrap 20
run 400 meters
amrap pull-ups
For this WOD, each time you do pull-ups you will do as many as possible, then go back out on the run.
12/20/2012
The open is coming. Registration starts on the first of February and the first WOD is released on the 6th of March. I want as many of us signed up as possible. Most of you should be able to do this. It was a great time last year and everyone who competed loved CrossFit even more when it was over. If you want to know more ask A coach.
Who’s in?!!!
Here’s a video of the first WOD last year.
1. Jerk
establish your heaviest 2 from the floor
2. “Peanut butter and Jelly”
5 rounds
10 unbroken Push presses@115/80
10 box jump over the box@30/24
rest 2 min between rounds
Increase the weight if you can, but only if you think you can keep it unbroken
12/18/2012
1. deadlift
10 sets of 2@60%
rest 1 min between sets
2.”Running Farmer”
amrap 12
Farmers carry 100 meters@70/53
Run 200
12/16/2012
There is no substitution for hard work
1. Power Clean
OTMEM for 5 min complete
2 power cleans heavy 80-90%
2.”Encore”
12-9-6-3
kbs@70/53
burpees
rest 3 min
repeat a second time
Each WOD should be fast, so choose a weight that will allow you to stay consistent.
12/13/2012
1. Skill
Hang power cleans
work up to a bit heavier than the weight you will be using for the WOD
2. “clean balls”
amrap 3 min x 4
3 hang power cleans@135/95
7 wall balls@20/14
rest 2 min
This should be an all out effort for 3 min.
The total time for this WOD will be 18 min. Scale weight as needed.
12/08/2012
Martha
Team WOD
team of 2
each athlete will complete the following:
WOD A
12-9-6
sdhp@70/53
push-up
burpee
one athlete will work at a time till all three have completed 3 rounds each
WOD B
120 wall balls total
while one athlete works the other will be holding a plank
CrossFit Newton 
02/13/2013
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