GYMCORE CROSSFIT WOD FRIDAY, MARCH 30, 2012
STRENGTH: 1RM OHS WOD: DT 5 ROUNDS 12 DEADLIFTS 155/105 9 HANG POWER CLEANS 155/105 6 PUSH JERKS 155/105 STRETCH/FOAM
STRENGTH: 1RM OHS WOD: DT 5 ROUNDS 12 DEADLIFTS 155/105 9 HANG POWER CLEANS 155/105 6 PUSH JERKS 155/105 STRETCH/FOAM
WOD: 1000M ROW 50 KB SWINGS 53/35 50 BOX JUMPS 24/20 500M ROW STRETCH/FOAM ROLL
1 YEAR AGO TODAY WAS GYMCORE’S FIRST DAY OF CLASSES IN TOPSFIELD!! THANK YOU TO ALL THE MEMBERS FOR MAKING
STRENGTH: 1RM DEADLIFT WOD: 3 ROUNDS 10 HANG POWER CLEANS 135/95 50 SQUATS 20 HAND RELEASE PUSHUPS STRETCH/FOAM ROLL
TODAY KICKS OFF BENCHMARK WEEK FOR MARCH MADNESS! GET IN AND RETEST… REMEMBER IT’S YOUR 3 BEST IMPROVEMENTS THROUGHOUT THE
2012 CROSSFIT GAMES OPEN WOD 12.5: CHALLENGE: TABATA SITUPS STRETCH/FOAM ROLL
STRENGTH: 25 STRICT PULLUPS (Use bands, your own bodyweight or add weight. Do whichever provides the appropriate challenge and still
WOD: NANCY 5 ROUNDS 400M RUN 15 OHS STRETCH/FOAM ROLL
STRENGTH: 4X4 FRONT SQUAT WOD: AMRAP 16 MINS. 7 DEADLIFTS @ BODYWEIGHT 14 SQUATS 21 DOUBLE UNDERS STRETCH/FOAM ROLL
WEIGHTLIFTING: 1RM CLEAN & JERK WOD: HELEN 3 ROUNDS 400M RUN 21 KB SWINGS 53/35 12 PULLUPS STRETCH/FOAM ROLL