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WOD

GymCore CrossFit WOD Wednesday, Jan. 25, 2012

Strength: 4×5 Bench Press

WOD: Fight Gone Bad

3 Rounds
1 min. each exercise
1 min. rest between rounds

Row (calories)
Wall Ball 20/14
SDHP 75/55
Box Jumps 20″
Push Press 75/55

Stretch/Foam Roll

 

You mean Fight Not Gone Bad! The 6 AM crew showed up in good number and rocked today’s WOD like real ninjas. Write your numbers down if you can today so you can compare it in September at the annual Fight Gone Bad Fundraiser. CrossFitters around the world get down with this WOD at the end of every summer to raise funds for organizations like CrossFit Kids, Special Operations Warrior Foundations, Camp Patriot, and Wounded Warrior. Check out 2011’s page here.

GymCore CrossFit WOD Tuesday, Jan. 24, 2012

Weightlifting: Snatch Progressions
3x
10 OHS
10 Pressing Snatch Balance
10 Snatch Balance
10 Heaving Snatch Balance
(Start with a bar and increase wieght each of the 3 sets, if appropriate)

WOD: 5 Rounds
15 Toes to Bar
15 Burpees

Stretch/Foam Roll

GymCore CrossFit WOD Monday, Jan. 9, 2012

Today is the first Benchmark WOD which we will be tracking for performance progress during the Paleo Challenge. You will do this WOD again on the final week of the challenge.

WOD: Jackie
1000m Row
50 Thrusters @ 45#
30 Pullups

For any Paleo Challenge participants that are unable to attend class today, don’t worry, you will be able to make it up on another day. Today’s WOD–“Jackie”– has to be completed by the end of this week. There will be a 2nd and final benchmark WOD this Thursday. Again, if you can’t make Thursday, just make sure you get it in by the end of the week. See Greg if you have any quesitons about getting the WODs done this week. Now come and get it!!

 

The 6 AM pulled off this WOD in three staggered heats. Team spirit was high as everyone cheered on their heat mates and group members alike. There were many who shaved time since their last encounter with “Jackie”; can’t wait to see the progress over the next month. Way to start the first day of The Paleo Challenge! And big ups to everyone who’s heading in today and this week to take down this WOD. Rrrrooooaaaaarrr!

GymCore CrossFit WOD Thursday, Jan. 5, 2012

The early birds of the 6 AM snapping that jump rope during Wednesday morning’s “Annie”.

Strength: 1RM Snatch

WOD: AMRAP 10 mins.
5 Strict Pullups
7 Squat Jumps (Back Racked) 45/35
9 Back Racked Lunges 45/35

Stretch/Foam Roll

 

UPDATE: 1 (ONE) SPOT REMAINS FOR THE PALEO CHALLENGE! This lonely one has been hanging on for a few days now. We take that as a sign it’s meant for a very special person. So who’s gonna be the lucky one? Your best friend? Your sister? Your uncle? Like that last rep staring us in the face, let’s make it disappear so we can rock The Paleo Challenge in even number!

GymCore CrossFit WOD Sunday, Jan. 1, 2012

10AM: Yoga Class –> Kick off 2012 in a great way with an extended hour plus of yoga with Kat Mansfield!

A gang of only SLIGHTLY dehydrated and intrepid yogis showed up at the crack of 10 AM to practice together for about an hour and a half. Dharma: Put your own oxygen mask on before assisting others in the cabin ‘cuz we are BOUND to have a little decompression in 2012. Karma: Big hamstring stretches, lots of Sun Salutations, a killer head stand and a long meditation to start the year off right. Hard work and love in the room in equal measure. Happy New Year!

GymCore CrossFit WOD Saturday, Dec. 31, 2011


11:30AM class HSPU-ing during yesterday’s WOD, “Mary”

8am: Open Gym/WOD Make-up

9am: “Buddy WOD”
Teams of 3
5 Rounds
250m Row
15 Box Jumps
15 Push Press

Rotate as a team, do not pass a teammate.

Stretch/Foam Roll/Chat it up

HAPPY NEW YEAR!!! (Be safe!)

This Saturday brought another great holiday turn-out for the New Year’s Eve 9AM Buddy WOD at GymCore CrossFit. There was great energy and everyone had a super time rooting on their teammates and fellow teams. With an odd number of participants, Coach Greg jumped in the workout to round off one of the teams. (And he still did a good job of rooting us on and keeping an eye out for everyone’s form.) Way to close out 2011, everyone! Here’s to a healthy, happy and focused new year!

IN OTHER NEWS: There are only 5 spots left for the Paleo Challenge. If you’re on the fence, make the leap (quick!) and sign up before it’s sold out!

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