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17 Jul
by: Published in Uncategorized

Skill:  3 rounds of:

Commando Pull Ups
Pendlay Row
Just Arms Row (30 second Cal AMRAP)

WOD 1:  For time:  Annie:

50-40-30-20-10 reps of:

Double Unders
Sit Ups

EMOTM = 7 Push Ups

WOD 2:  For time:  Annie:

50-40-30-20-10 reps of:

Double Unders
Sit Ups

EMOTM = 3 HSPU

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Still more GRID…

With 11 different races, 8 teams across the nation, and some very serious athletes on board, the NPGL is looking to set its mark in the world of fitness.  It seems like it was almost a matter of time before something like this was eventually developed.  The GRID is clean cut, fast paced, and most importantly flexible.  We all know what CrossFit is and what CrossFit isn’t.  Being the new kid on the block will hopefully allow for some very different and very exciting opportunities to carve a niche.  If you have not yet taken a look at the races, click here to go to the NPGL youtube channel and get yourself some quality slacking time

We will finish this up on Monday,

CG
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Yony Bengtson liked this post
17 Jul
by: Published in Apres Crossfit, WODs

Hey Athletes, Fighters, and Survivors…..

 

 

 

 

 

 

Please remember to show up to the gym, Saturday August 2nd, as we all throwdown as a gym and community and do a WOD called PR for Pat.

 

As for this Friday July 18th, it’s Jacky Goode’s Birthday (holla at your boy) and the WOD this Friday at 7pm at 209 Columbus Ave will be….

Rogers Nelson”

 20 min AMRAP:

2 power cleans (225/135)

4 bar facing burpees

6 HSPU

8 box jumps (30/24)

-Bern K. Prince

“If I stop now it’s going to hurt forever, If I keep going it’s only going to hurt a minute.”  -Mat Fraser

 

 

 

 

Yony Bengtson liked this post
16 Jul
by: Published in Uncategorized

Encouragement: Max Effort Front Squats (135/95)

WOD 1: If you score between 1 and 15 Front Squats =

5 rounds for time of:

400M Run
15 Kick Outs
12 Ring Rows

15 min cap

Time starts with the Front Squats

WOD 2: If you score between 16 and 23 Front Squats =

4 rounds for time of:

400M Run
15 Kick Outs
12 Ring Rows

15 min cap

Time starts with the Front Squats

WOD 3: If you score between 24-30 Front Squats =

3 rounds for time of:

400M Run
15 Kick Outs
12 Ring Rows

15 min cap

Time starts with the Front Squats

WOD 4: If you score between 31+ =

2 rounds for time of:

400M Run
15 Kick Outs
12 Ring Rows

15 min cap

Time starts with the Front Squats

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How to GRID…

Each Grid match consists of 11 races.  These should be considered races and not workouts.  With most races being only 5 minutes long and the workload spread across several members of the team, every effort is a maximal one.  The general rules, level of participation, and scoring vary based which race is currently being done.  Teams compete on either side of the GRID directly against their live opponents and through a combination of all-out work and a balance of substitutions, a winner will arise.  If you have been to certain CrossFit competitions and have realized that the madness can be a tad overwhelming, imagine the entire field consisting of only two teams and now things become a whole lot more clear.

More still tomorrow,

CG

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Yony Bengtson, Jared Cain liked this post
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