NEW YEARS EVE WOD

TYLER

5 Rounds for time:

7 Muscle-ups
21 Sumo Deadlift High-pull (95lbs/45lbs)


Skill:
Muscle Up progressions

Today's WOD:

Jackie - For time:
1000m Row
50 - 45lbs Thrusters
30 Pull Ups

Post total time.

Skill/Strength/Mobility:

Thruster Instruction
Shoulder Mobility

Today's WOD

Fight Gone Bad


Three rounds of:
1 minute Wall-ball, 20 pound ball 10 ft target (Reps),
1 minute Sumo deadlift high-pull 75 pounds (Reps),
1 minute Box Jump, 20″ box (Reps),
1 minute Push-press 75 pounds (Reps),
1 minute Row (Calories).

1 minute rest in between rounds

Skill/Strength:

SDHP Instruction
Push Press Instruction
Max Set of strict pull-ups @ least assistance.

WOD: Cindy

As Many Rounds As Possible (AMRAP) in 20 Minutes:

5 Pull-ups
10 Push ups
15 Sit Ups

Post Total and partial rounds completed.


Skill/Strength:

Shoulder Press: 3-3-3
Push Press: 5-5-5

Mother Nature Strikes!

We apologize for having to cancel today's morning class due to massive snow accumulation. The 4pm and 6pm classes are expected to be on schedule.

Onto the WOD.

For Today...

Bull
Two rounds for time of:
200 double-unders
50 Overhead squats (135lbs/95lbs)
50 Pull-ups
1 Mile Run

Post Total Time


Scaling:
2x Single-unders in place of double-unders
Reduce weight for OHS as necessary
Utilize Bands for pull ups as necessary
1500m Row sub for run due to snow.

Merry Christmas!

Bennington CrossFit would like to wish everyone a merry Christmas!

In celebration for the holidays, Bennington CrossFit put together a special WOD for Christmas Eve, and we had both an excellent turnout and output of effort for the workout we named, "The Twelve Days of Bennington CrossFit". Everyone worked very hard through the entire workout, but more importantly they had fun doing the following...

The Twelve Days of Bennington CrossFit:
1 Burpee
2 Ring Dips
3 Push Presses
4 Thrusters
5 Hang Power Cleans
6 Box Jumps
7 Kettlebell Swings
8 Air Squats
9 Situps
10 Pushups
11 Knees to elbows
12 Pull ups

This Workout was executed in 12 consecutive rounds just like the twelve days of Christmas song, where we start with the first exercise, and each round we add one more exercise.

Great job to everyone who participated.

Status Update

I want to thank everyone who has taken the time to come and check out what we have to offer. Everyone has been doing really well during their first classes. We've seen a lot of effort and determination from everyone and we greatly appreciate that. It is your hard work which motivates us to do what we do.

Notice: The evening class has changed from 5:30 pm to 6pm. Also please note, the 6pm class on New Years Eve has been CANCELED.

Thanks Again,
Jerod

Bennington CrossFit @ Beyond the Whiteboard

Bennington CrossFit is now utilizing Beyond the Whiteboard for posting of the daily WOD, as well as member performance tracking. Bennington CrossFit members do not have to be members of Beyond the Whiteboard in order to see the WOD, but all of our members get a FREE account on Beyond the Whiteboard.

Some of the features of Beyond the Whiteboard include:

- Viewing the daily WOD, and watching demonstration videos of exercises.
- Tracking performance on WOD's, to include work and power output
- Track progress on exercises and WOD's
- Track meals, including easy zone and paleo tracking
- Track weight and body fat measurements
- Keep progress photos.
- Ability to link to your facebook or twitter account.

To use, simply create a free trial account on Beyond the Whiteboard, and then send us a request to join. Once we add you to our gym you are done!

Warm-up: Bergener Warm-up

Skill Work: None

WOD: Filthy Fifty's

For Time:
50 Box Jumps (24/20)
50 Jumping Pullups
50 Kettlebell swings (35 lbs/20 lbs)
50 Walking Lunges
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, (20 pound ball/12 pound ball)
50 Burpees
50 Double unders

Good Luck!

We Are Open!

Bennington CrossFit is finally open for training!

From now through December 31st we will be holding free introductory classes. Classes are currently scheduled mon-fri, at 4pm and 5:30pm. If you cannot make one of those classes but would really like to see what CrossFit is all about, please let us know what works best for you and we will try to arrange some classes during that time.

Space is currently limited to ten people per class. You can sign up at the Anytime Fitness front office, or you can sign-up here through our online reservation system.

We look forward to seeing you soon!

3-2-1-GO!

No W.O.D

Rest Day

Introductory Class 3

Warm Up

Skill Work:
Overhead Squat
Sumo Deadlift High Pull

Met-Con:

For Time
5 Pull-Ups
10 Med ball presses
20 Push ups
40 Sit-ups
60 Squats

Sneak Peak Inside the Box

We are nearing completion of our training location. We will be opening up for training soon, so we wanted to give people a quick glimpse at what we have so far.

Still a little more to come.

3-2-1-GO!

Introductory Class 2

Warm Up

Skill Work:
Front Squat
Deadlift
Push Press

Met-Con: 3 rounds for Time
15x Squats
15x Push-ups
15x Box jumps

Introductory Class 1

Intro and Warm Up

Skill Work: Squat and Shoulder Press

Met-Con: Tabata Intro
Squat
Push-Up
Sit-Up
Pull-Ups