Wednesday, June 27, 2012

WOD GAMMA

                                                                    WOD GAMMA

                                                          10 Minute KettleBell Snatch Test
                                                                     53# / 24# KB
                                                            Score total number of reps
                                                   Stop clock when the KB hits the ground

                                                                 RX- switch hands once
                                          MOD- scale weight, switch hands, rest at the bottom 
 

Sunday, June 24, 2012

BETA WOD

BETA WOD

SNATCH FOR PR
CLEAN & JERK FOR PR


Take 20 minutes to set a Snatch PR. Keep that weight on the bar and work up to a Clean & Jerk PR. No more than 2 misses on each lift. Get to your best lift between 12 - 15 attempts. Scale accordingly, beginners use PVC Pipe.

Get Sinclair here and post in comments.


Winner receives Maximum Nutrition Protein Tub

Friday, June 22, 2012

Welcome to the new FCCrossFit



FITNESS CROSSING + CROSSFIT = FCCrossFit

Fitness Crossing has affiliated with CrossFit to create the new FCCrossFit! To keep up with the demand for group training we are offering an expanded group schedule, running WODS (Workout of the Day) including an on-ramp program to familiarize newer clients with the methodology of the new FCCrossFit standard,  giving you an assessment, teaching you the skills and language of the sport of fitness.  We haven’t forgotten our mission statement of better living through strength. This is just another addition to our already exceptional core beliefs and fundamentals that will take you to the next level.  

The programming this month will all be geared towards July 22nd’s power lifting meet here at the new FCCrossFit - 140 Elliot Street, Beverly MA 01915. This Power Meet is sanctioned by the WFSS.

Thursday, June 14, 2012

WOD ALPHA - FULL POWER

WOD 

Squat 1RM 
Bench 1RM
Dead 1RM

BW  /  Total = Score




After warm up use a rep count, 5,5,3,3,3,1,1,1 to find your squat, bench and deadlift total.  After you find your 3 numbers, step on the scale and divide your total by your body weight to find your score. Highest score wins FC T-shirt.

Strong Girl

Serious !

Monday 1/15 WOD

Strength - Front Squat: 3 sets of 8 squats at 80% 3 sets of 8 Ab roll outs/slide outs WOD - 4 Rounds: OH Plates lunges down/back 30 Wa...