4/27/11 "Juice"

Ryan is turning in to a crossfit fanatic. He is one of our first unlimited members!!!

Skillz; 20mins of Handstand Pushups

MetCon: "Juice"

Complete 3 rounds for time of
21-15-9
400m run
Front Squats (m 135, f 95)
Handstand pushups

Cash out:
3 rounds of 30 situps 30 leg raises 1min plank

Monday 4/25/11 "walk before you climb"

Whats up Gladiators?!
This week we will be practicing our skills. Monday-Kipping. Wednesday-Handstand Pushups. Friday-Double Unders. Oh yeah!!!

"Walk before you Climb"
- from CF.com 110423

For time:
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
3 Rope climb or cargo net


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Location:Bridewater

Demo Day

We pick things up and knock them down!!! Making more room for my gladiators.












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4/22/11 "saucy Lil rabbit"

The whiteboards are up!!!

Strength:
1 RM Jerk
MetCon:
"Saucy Lil Rabbit"
3 RFT
30 calories on rower
30 KBS (70,53)(53,35)
30 push jerks (95,75)(75,55)

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Marathon Monday

“Whitten” 4/18/11

5 Rounds for time of:
22 Kettlebell Swings 70M/53W
22 Box Jumps 24M/20W
400 Meter Run
22 Burpees
22 Wall Ball 20M/14W

In honor of patriots day we will be doing this Hero WOD---My idea of a marathon Crossfit Style.

45min cap


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Location:Bridgewater

Crazy Angie team relay

"Crazy Team Angie Relay"
Each team has to take turns accomplishing tasks-
200m run
Flip tire 10x
20 KB Swings

Then accomplish together:
100 pull ups
*
100 pushups
*
100 sit ups
*
100 squats

*After ea. 100 set they must do a Wheelbarrow run ea. Across the room.

Then back outside-
Ea. Team repeats-
Run 200 m
Flip tire 10x
20 KB Swings


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Location:Bridgewater

Fight gone bad

4/13/11
“Fight Gone Bad”
Three rounds of:
Wall-ball (20, 14)
Sumo deadlift high-pull (75, 55)
Box Jump, 20″ box
Push-press, (75, 55)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Post Score to Comments.



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Location:Bridgewater gladiators

"Hammer time" 4/11/11

First Day at the New location. 620 Bedford St. Bridgewater

Today's WOD
Hammer time
Teams of 2-3 complete 2rds of
5 cargo net climbs
10 clean n jerks (115,75)
20 sledge hammer & Tire flips
40 Box Jumps

After 2rds are complete then you must complete a 400m Sand bag run (75,50)


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Location:620 Bedford st bridgewater