Wilmot
Six rounds for time of:
50 Squats
25 Ring Dips
Elite Fitness in Southwestern Vermont
Friday, December 30, 2011
Thursday, December 29, 2011
Thursday's WOD
HP Cleans, Push Jerk, Box Jumps
AMRAP in 20 minutes of:
10 HP Cleans (75#/55#)
5 Push Jerks (75#/55#)
10 Box Jumps (24"/20")
AMRAP in 20 minutes of:
10 HP Cleans (75#/55#)
5 Push Jerks (75#/55#)
10 Box Jumps (24"/20")
Wednesday, December 28, 2011
Wednesday's WOD
Rows, Sit-Ups, Deadlifts
Three rounds for time of:
500m Row
50 Sit-Ups
15 Deadlifts (55% 1RM, 225/135 cap)
Three rounds for time of:
500m Row
50 Sit-Ups
15 Deadlifts (55% 1RM, 225/135 cap)
Tuesday, December 27, 2011
Tuesday's WOD
OH Walking Lunges, KB Swings, Pull-Ups
Four rounds for time of:
30m OH Walking Lunges (45#/25#)
30 KB Swings - American (50#/35#)
20 Pull-Ups
Four rounds for time of:
30m OH Walking Lunges (45#/25#)
30 KB Swings - American (50#/35#)
20 Pull-Ups
Monday, December 26, 2011
Monday's WOD
Push Presses, Mountain Climbers, Box Jumps
21-18-15-12-9-6-3 reps for time of:
Push Press (95#/75#)
Mountain Climbers
Box Jumps
21-18-15-12-9-6-3 reps for time of:
Push Press (95#/75#)
Mountain Climbers
Box Jumps
Friday, December 23, 2011
Friday's WOD
Twelve Days of Bennington CrossFit
Reps are done just like the song "Twelve Days of Christmas"
For time:
1 Burpee
2 Ring Dips
3 Push Presses (45#/35#)
4 Thrusters (45#/35#)
5 Hang Power Cleans (45#/35#)
6 Box Jumps (24"/20")
7 KB Swings - American (30#/20#)
8 Air Squats
9 Sit-Ups
10 Push-Ups
11 Knees-to-Elbows
12 Pull-Ups
Reps are done just like the song "Twelve Days of Christmas"
For time:
1 Burpee
2 Ring Dips
3 Push Presses (45#/35#)
4 Thrusters (45#/35#)
5 Hang Power Cleans (45#/35#)
6 Box Jumps (24"/20")
7 KB Swings - American (30#/20#)
8 Air Squats
9 Sit-Ups
10 Push-Ups
11 Knees-to-Elbows
12 Pull-Ups
Thursday, December 22, 2011
Wednesday, December 21, 2011
Wednesday's WOD
KB Swings, Pull-Ups, Box Jumps
Five rounds for time of:
21 KB Swings - American (50#/35#)
15 Pull-Ups
9 Box Jumps
Five rounds for time of:
21 KB Swings - American (50#/35#)
15 Pull-Ups
9 Box Jumps
Tuesday, December 20, 2011
Tuesday's WOD
5 x 15: Ring Push Ups, Push Presses, Knees-to-Elbows
Five rounds for time of:
15 Ring Push-Ups
15 Push Presses (115#/75#)
15 Knees-to-Elbows
Five rounds for time of:
15 Ring Push-Ups
15 Push Presses (115#/75#)
15 Knees-to-Elbows
Monday, December 19, 2011
Monday's WOD
Deadlifts, Hang Power Clean, Front Squats, Push Jerks
21, 18, 15, 12, 9 reps of:
Deadlifts (95#/65#)
Hang Power Cleans (95#/65#)
Front Squats (95#/65#)
Push Jerks (95#/65#)
Post total time.
21, 18, 15, 12, 9 reps of:
Deadlifts (95#/65#)
Hang Power Cleans (95#/65#)
Front Squats (95#/65#)
Push Jerks (95#/65#)
Post total time.
Friday, December 16, 2011
Friday's WOD
McGhee
AMRAP in 30 minutes of:
5 Deadlifts (275#/225#)
13 Push-Ups
9 Box Jumps (24"/20")
AMRAP in 30 minutes of:
5 Deadlifts (275#/225#)
13 Push-Ups
9 Box Jumps (24"/20")
Thursday, December 15, 2011
Thursday's WOD
Tabata Sit-Ups & Plank Holds
8 rounds of 20s work, 10s rest of:
Sit-Ups
Plank Holds
Skill & Strength
Randy
For time:
75 Power Snatches (75#/45#)
8 rounds of 20s work, 10s rest of:
Sit-Ups
Plank Holds
Skill & Strength
Randy
For time:
75 Power Snatches (75#/45#)
Wednesday, December 14, 2011
Wednesday's WOD
CFC FilFest WOD
AMRAP in 20 minutes of:
5 Burpees
7 Medicine Ball Cleans
10 OH Squats (Bar no weight)
Skill & Strength
Mini Metcon: Max DU in 5 min.
Tabata Row for Meters
*Today's schedule is limited to the 8:30 am and 12 pm classes.
AMRAP in 20 minutes of:
5 Burpees
7 Medicine Ball Cleans
10 OH Squats (Bar no weight)
Skill & Strength
Mini Metcon: Max DU in 5 min.
Tabata Row for Meters
*Today's schedule is limited to the 8:30 am and 12 pm classes.
Tuesday, December 13, 2011
No Class Wednesday Evening
We will not be running our afternoon and evening classes on Wednesday, December 14th. The only classes available will be our 8:30 am and 12 pm classes. Our regular schedule will resume on Thursday, December 15th.
We apologize in advance for any inconvenience.
We apologize in advance for any inconvenience.
Tuesday's WOD
Star Power
AMRAP in 20 minutes of:
6 Knees-to-Elbows
9 Star Jumps
12 Grasshoppers
Skill & Strength
Thrusters 5-5-5
AMRAP in 20 minutes of:
6 Knees-to-Elbows
9 Star Jumps
12 Grasshoppers
Skill & Strength
Thrusters 5-5-5
Monday, December 12, 2011
Monday's WOD
Feelin' Froggy
21-15-9 reps for time of:
Push Press (115/75)
Box Jump (24"/20")
KB Swing (50#/35#)
Skill & Strength
Deadlift 5-5-5-5-5
21-15-9 reps for time of:
Push Press (115/75)
Box Jump (24"/20")
KB Swing (50#/35#)
Skill & Strength
Deadlift 5-5-5-5-5
Friday, December 9, 2011
Friday's WOD
Brenton
Five rounds for time of:
Bear Crawl 100 ft
Standing Broad-Jumps, 100 ft
Do 3 Burpees after every 5 broad jumps.
Skill & Strength
100 Pull-Ups for time
Five rounds for time of:
Bear Crawl 100 ft
Standing Broad-Jumps, 100 ft
Do 3 Burpees after every 5 broad jumps.
Skill & Strength
100 Pull-Ups for time
Thursday, December 8, 2011
Thursday's WOD
BCF Circuit 1
Continuous circuit; 1 minute at each station. Count total reps for each round.
Back Squat (135#/95#)
Row (Calories)
KB Swings (50#/35#)
Burpee Wall Ball (20#/12#)
Ring Dip
Thruster (95#/65#)
Rest
Continuous circuit; 1 minute at each station. Count total reps for each round.
Back Squat (135#/95#)
Row (Calories)
KB Swings (50#/35#)
Burpee Wall Ball (20#/12#)
Ring Dip
Thruster (95#/65#)
Rest
Wednesday, December 7, 2011
Wednesday's WOD
No More Arms - Hang Power Snatches
For time:
21 SDHP's
1 HP Snatch
20 SDHP
1 HP Snatch
19 SDHP
1 HP Snatch
18 SDHP
1 HP Snatch
17 SDHP
1 HP Snatch
16 SDHP
1 HP Snatch
15 SDHP
1 HP Snatch
14 SDHP
1 HP Snatch
13 SDHP
1 HP Snatch
12 SDHP
1 HP Snatch
11 SDHP
1 HP Snatch
10 SDHP
1 HP Snatch
9 SDHP
1 HP Snatch
8 SDHP
1 HP Snatch
7 SDHP
1 HP Snatch
6 SDHP
1 HP Snatch
5 SDHP
1 HP Snatch
4 SDHP
1 HP Snatch
3 SDHP
1 HP Snatch
2 SDHP
1 HP Snatch
1 SDHP
1 HP Snatch
Rx=65#/45#
For time:
21 SDHP's
1 HP Snatch
20 SDHP
1 HP Snatch
19 SDHP
1 HP Snatch
18 SDHP
1 HP Snatch
17 SDHP
1 HP Snatch
16 SDHP
1 HP Snatch
15 SDHP
1 HP Snatch
14 SDHP
1 HP Snatch
13 SDHP
1 HP Snatch
12 SDHP
1 HP Snatch
11 SDHP
1 HP Snatch
10 SDHP
1 HP Snatch
9 SDHP
1 HP Snatch
8 SDHP
1 HP Snatch
7 SDHP
1 HP Snatch
6 SDHP
1 HP Snatch
5 SDHP
1 HP Snatch
4 SDHP
1 HP Snatch
3 SDHP
1 HP Snatch
2 SDHP
1 HP Snatch
1 SDHP
1 HP Snatch
Rx=65#/45#
Tuesday, December 6, 2011
Tuesday's WOD
Tabata Holds!
Five rounds of Tabata Holds!
Round 1: Tabata Handstand Hold (8 rds: 20s work, 10s rest)
Round 2: Tabata Squat Bottom Hold (8 rds: 20s wor, 10s rest)
Round 3: Tabata Ring Hold (8 rds: 20s work, 10s rest)
Round 4: Tabata Ring Push-Up Hold (8 rds: 20s work, 10s rest)
Round 5: Tabata Leg Lift Hold (8 rds: 20s work, 10s rest)
Skill & Strength
Mini Metcon: Max Double Unders in 5 minutes
Five rounds of Tabata Holds!
Round 1: Tabata Handstand Hold (8 rds: 20s work, 10s rest)
Round 2: Tabata Squat Bottom Hold (8 rds: 20s wor, 10s rest)
Round 3: Tabata Ring Hold (8 rds: 20s work, 10s rest)
Round 4: Tabata Ring Push-Up Hold (8 rds: 20s work, 10s rest)
Round 5: Tabata Leg Lift Hold (8 rds: 20s work, 10s rest)
Skill & Strength
Mini Metcon: Max Double Unders in 5 minutes
Monday, December 5, 2011
Monday's WOD
Anyone Seen My Shoulders? HP Cleans + Wall Ball + DU's
AMRAP in 20 minutes of:
5 HP Cleans (95#/65#)
10 Wall Balls (20#/12#)
20 Double Unders
AMRAP in 20 minutes of:
5 HP Cleans (95#/65#)
10 Wall Balls (20#/12#)
20 Double Unders
Friday, December 2, 2011
Friday's WOD
Arnie
For time:
21 Turkish Get-Ups, Right Arm
50 Swings
21 OH Squats, Left Arm
50 Swings
21 OH Squats, Right Arm
50 Swings
21 Turkish Get-Ups
Done with single KB
For time:
21 Turkish Get-Ups, Right Arm
50 Swings
21 OH Squats, Left Arm
50 Swings
21 OH Squats, Right Arm
50 Swings
21 Turkish Get-Ups
Done with single KB
Thursday, December 1, 2011
Thursday's WOD
Wall Balls, Sit-Ups, Push-Ups
AMRAP in 20 minutes of:
15 Wall Balls (20#/12#)
30 Sit-Ups (Abmat)
15 Push-Ups
Skill & Strength
Front Squat 5-5-5
AMRAP in 20 minutes of:
15 Wall Balls (20#/12#)
30 Sit-Ups (Abmat)
15 Push-Ups
Skill & Strength
Front Squat 5-5-5
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