Friday's WOD

Games Open WOD 11.6 - Thrusters/Pull-Ups

AMRAP in 7 minutes with the following the rep scheme:

3 Thrusters (100lb/65lb)
3 Chest-to-Bar Pull-Ups
6 Thrusters (100lb/65lb)
6 Chest-to-Bar Pull-Ups
9 Thrusters (100lb/65lb)
9 Chest-to-Bar Pull-Ups
12 Thrusters (100lb/65lb)
12 Chest-to-Bar Pull-Ups
15 Thrusters (100lb/65lb)
15 Chest-to-Bar Pull-Ups
18 Thrusters (100lb/65lb)
18 Chest-to-Bar Pull-Ups
21 Thrusters (100lb/65lb)
21 Chest-to-Bar Pull-Ups

If you complete 21 rounds, continue with 24 reps, then follow the same scheme.

Thursday's WOD

Kettlebell class

Wednesday's WOD

Skill/Strength:
1RM Axle Deadlift

WOD:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball

Monday's WOD

Tabata Holds!

5 rounds of 20 seconds work, 10 seconds rest of:

Round 1: Tabata Handstand Hold
Rounds 2: Tabata Squat Bottom Hold
Round 3: Tabata Ring Hold
Round 4: Tabata Front Plank Hold
Round 5: Tabata Leg Lift Hold

Skill & Strength

No More Arms - Hang Power Snatches

For Time - Rx'd 65lb:

21 Sumo Deadlift High Pull (SDHP)
1 Hang Power Snatch
20 SDHP
1 Hang Power Snatch
19 SDHP
1 Hang Power Snatch
18 SDHP
1 Hang Power Snatch
17 SDHP
1 Hang Power Snatch
16 SDHP
1 Hang Power Snatch
15 SDHP
1 Hang Power Snatch
14 SDHP
1 Hang Power Snatch
13 SDHP
1 Hang Power Snatch
12 SDHP
1 Hang Power Snatch
11 SDHP
1 Hang Power Snatch
10 SDHP
1 Hang Power Snatch
9 SDHP
1 Hang Power Snatch
8 SDHP
1 Hang Power Snatch
7 SDHP
1 Hang Power Snatch
6 SDHP
1 Hang Power Snatch
5 SDHP
1 Hang Power Snatch
4 SDHP
1 Hang Power Snatch
3 SDHP
1 Hang Power Snatch
2 SDHP
1 Hang Power Snatch
1 SDHP
1 Hang Power Snatch

Friday's WOD

Games Open WOD 11.5

AMRAP in 20 minutes of:

5 Power Cleans (145lb/100lb)
10 Toes to Bar
15 Wall Ball Shots (20lb/12lb)

Skill & Strength

Max reps Double Unders in 5 minutes

Thursday's WOD

KB Class

Wednesday's WOD

Warm-up

Skill/Strength
Complete as many reps per exercise for the given weight. After completion go to the next exercise.

Front Squat (115lb/75lb)
Deadlift (150lb/100lb)
Strict Deadhang Pull-Ups

WOD
Kelly

Five rounds for time of:
Run 400m
30 Box Jumps (24")
30 Wall Ball Shots (20lb)

Tuesday's WOD

Kettlebell class

Monday's WOD

Warm-up: Standard Warm-up

Skill&Strength:

3 rounds:
Max Reps Shoulder press @ 1/2 Body Weight
Max Reps Strict Pull-ups
Max Double-unders

WOD:

Jackie
For Time:
1000m Row
50 - 45lbs thrusters
30 pull-ups

Friday's WOD

Games Open WOD 11.4
AMRAP 10 minutes of:
60 Bar-Facing Burpees
30 OH Squats (120lb/90lb)
10 Muscle-Ups
Skill & Strength
Squat Clinic

Wednesday's WOD

Chelsea Every minute on the minute for 30 minutes perform 5 pull-ups, 10 push-ups and 15 air squats. Skill & Strength Jumping Randy For time: 75 Power Snatches (75lb/50lb) At the top of every minute complete 6 lateral jumps over the bar

Announcement: Bennington CrossFit Kids Open House and BBQ

Bennington CrossFit will be holding an open house and BBQ on April 30th at 11:30 pm to introduce our new Crossfit Kids programs.

 Parents and children will be given a brief speech which describes the overall concepts of the program, and then children will participate in an introductory class and games.

After the introductory kids class, the group will eat a nutritional BBQ and participate in more CrossFit Kids games.

Attendance to this event is by sign-up only, either at the Anytime Fitness front desk, or through facebook events here.

Please note the number of adults and children attending, and the ages of any children attending as well.

All children must be accompanied by an adult for this event.

Tuesday's WOD

Deadlifts, Cleans, Front Squats & Presses
AMRAP 20 minutes of:
15 KB Deadlifts (35lb/25lb)
9 KB Cleans (35lb/25lb)
6 KB Front Squats (35lb/25lb)
3 KB Presses (35lb/25lb)
9 KB Cleans (35lb/25lb)
6 KB Front Squats (35lb/25lb)
3 KB Presses (35lb/25lb)

Monday's WOD

Burpee Pull-Ups, Med Ball Clean + Wall Ball, Reverse Lunges & Abmat Sit-Ups
AMRAP in 28 minutes of:
3 Burpee Pull-Ups
6 Medicine Ball Clean + Wall Ball (20lb/12lb)
12 Reverse Lunges
24 Abmat Sit-Ups
Skill & Strength
For Time:
30 Squat Clean Thrusters (135lb/95lb)

Friday's WOD

Games Open 11.3 : Squat Clean/Jerk
AMRAP in 5 minutes
Squat Clean (165 lb/110 lb)
Jerk (165 lb/110 lb)
Skill & Strength
Cleans
Snatches

Thursday's Kettlebell WOD

Skill Work: "Squat Clinic"

WOD:

10 Rounds for time:

10 American Swings

10 Front Squats (alternate sides)

10 SDHP

10 Overhead Squats (alternate sides)

Wednesday's WOD

Warm-up

5rnds of:
- American Swings x 10
- Push-ups x 10
- PVC Pass throughs x 5
- Air Squats x 10
- Knees to elbows x 10
- Pull-ups x 10 (or MUx3)

Shoulder Mobility: 10 minutes

Burgener Warm-up

Skill/Strength:

Heavy Grace:

30 reps of Clean and Jerk for time @ 155/105 pounds

WOD: Tabata Row for meters

Monday's WOD

Get ready to max out!

Max Effort Overhead Squat
Max Effort Deadlift
Max Effort Weighted Pull-up

Finish off with FRAN:

21-15-9 reps of:
95/65lb Thrusters
Pull-ups

Beach bodies here we come!