Kettlebell class
*This is the last kettlebell class! Beginning next week, Tuesday & Thursday will be the Standard CrossFit class at 5pm.
Elite Fitness in Southwestern Vermont
Thursday, June 30, 2011
Wednesday, June 29, 2011
Wednesday's WOD
Fran
21-15-9 reps of:
Thrusters (95lb/65lb)
Pull-Ups
Skill & Strength
Muscle-Up Progression
Tuesday, June 28, 2011
Monday, June 27, 2011
Monday's WOD
Standard Warmup
Burgener Warmup
Skill/Strength
Grace
30 reps for time of:
Clean & Jerk @ 135#/95#
WOD
Marine Corps PFT
Max Crunches in 2 minutes
Max Dead-hang pull-ups
3 mile run for time
Friday, June 24, 2011
Friday's WOD
Rope Climb, Ring Dips, Wall Ball
AMRAP in 15 minutes of:
15 ft Rope Climb, 1 ascent
10 Ring Dips
20 Wall Ball Shots, 20 lb
Skill & Strength
Axle Deadlift
Weighted Pull-Ups
Thursday, June 23, 2011
Wednesday, June 22, 2011
Wednesday's WOD
Nate
AMRAP in 20 minutes of:
2 Muscle-Ups
4 HSPU
8 KB Swings (2 pood)
Skill & Strength
Clean & Jerk 3-3-3-3-3
Tuesday, June 21, 2011
Monday, June 20, 2011
Monday's WOD
Cindy
AMRAP in 20 minutes:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Skill & Strength:
Back Squat 5-5-5-5-5
Friday, June 17, 2011
Friday's WOD
Thrusters, Hang Power Cleans, Sumo Deadlift High-Pulls
AMRAP in 20 minutes of:
5 Thrusters (95lb/65lb)
7 Hang Power Cleans (95lb/65lb)
10 Sumo Deadlift High-Pulls (95lb/65lb)
Skill & Strength
Front Squat 3-3-3-3-3
Thursday, June 16, 2011
Wednesday, June 15, 2011
Wednesday's WOD
Nutts
For time:
10 HSPU
15 Deadlifts (250#)
25 Box Jumps (30")
50 Pull-Ups
100 Wall Ball Shots (20#, 10')
200 Double Unders
Run 400 m with 45# plate
Skill & Strength
Shoulder Press 5-5-5
For time:
10 HSPU
15 Deadlifts (250#)
25 Box Jumps (30")
50 Pull-Ups
100 Wall Ball Shots (20#, 10')
200 Double Unders
Run 400 m with 45# plate
Skill & Strength
Shoulder Press 5-5-5
Tuesday, June 14, 2011
Monday, June 13, 2011
Monday's WOD
Jack
AMRAP in 20 minutes of:
10 Push Presses (115#)
10 KB Swings (1.5 pood)
10 Box Jumps (24")
Skill & Strength
Axle Deadlift 5-5-5
Friday, June 10, 2011
Friday's WOD
Skill/Strength:
Overhead Squat with PVC
Shoulder Mobility
WOD
CrossFit Games 2011 Regional 11.4
For Time:
100 Pull-ups
100 KB Swings (50#/30#)
100 Double Unders
100 Overhead Squats (95#/65#)
Thursday, June 9, 2011
Wednesday, June 8, 2011
Wednesday's WOD
Sumo Deadlift High-Pulls, Push Presses, Pull-Ups
21-15-9 reps of:
Sumo Deadlift High-Pull
Push Press
Pull-Up
(Rx- 95lb/65lb)
Skill & Strength
5 minute circuit:
Double-Unders
Air Squats on Balance Disks
Pistols
Handstand Holds
Squat Snatch
Tuesday, June 7, 2011
Monday, June 6, 2011
Monday's WOD
BCF Circuit 1
Continuous circuit; 1 minute at each station. Count total reps for each round.
Back Squats (135lb/95lb)
Row
Kettlebell Swings (50lb/30lb)
Burpee Wall-Balls (20lb/12lb)
Ring Dips
Thrusters (95lb/65lb)
Rest
Skill & Strength
Annie
50-40-30-20-10 reps of:
Double-Unders
Sit-Ups
Friday, June 3, 2011
Friday's WOD
Air Squats, Sled Push, Toes Through Rings & Burpee Pull-Ups
5 rounds for time:
30 Air Squats
1 30 ft Sled Push (125lb)
30 Toes Through Rings
30 Burpee Pull-Ups
Skill & Strength
Thruster 2-2-2-2-2
Thursday, June 2, 2011
Wednesday, June 1, 2011
Wednesday's WOD
Pull-Ups, Burpees
For time:
50 Pull-Ups
10 Burpees
40 Pull-Ups
20 Burpees
30 Pull-Ups
30 Burpees
20 Pull-Ups
40 Burpees
10 Pull-Ups
50 Burpees
Skill & Strength
CrossFit Games Regional WOD 11.3
21-15-9 reps for time of:
Deadlift (315#/205#)
Box Jumps (30"/24")
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