WOD

5 rds for time

200m Run

7 Pistols

22 Back Extensions

Strength

Bench

WOD

12 Min AMRAP

10 GHD or 20 Ab Mat

200m Run

200m Row

It was really great to see a big group this weekend at the Festivus Games.  Great job to all of those who competed!  You rocked!

Strength

Squat

WOD

4rds for time

9 Power Snatch

12 TGU

11 SDHP

Good luck to Artemis, Lily, Crystal, Big Jay, Connor, Greg, Andre, Dan, Maeve and Melanie today at the Festivus Games!  See you there!

WOD

“DT”

5 rounds

12 deadlift

9 hang power cleans

6 push jerks

We’ve got a great group of people competing in the Festivus Games tomorrow at CrossFit Relentless in West Hartford.  The comp starts at 9am.  So come and support!  I know we’ve got some cheerleaders ready to tailgate and show our support!  Make sure to wear your CFS gear!

Strength

Shoulder Press

WOD

3rds for max reps

1 min tire flips

1 min DU

1 min K2E

1 min slam balls

1 min rest

Strength

Deadlift

WOD

12 Min. EMOM

Odd minutes: 5 Barbell ground-to-overhead

Even Minutes: 5 burpees, 3 strict HSPU

Oly Class

Snatch Position Progression

Skill

double unders, triple unders

WOD

1 min du

1 min dumbbell snatches

2 min du

2 min dumbbell snatches

3 min du

3 min dumbbell snatches

Strength

Bench

Festivus WOD#3

8 min AMRAP

10 KB swings

20 sit ups

30 box overs

This Saturday we have a big group of people competing in the Festivus Competition in West Hartford.  Lets get a big group together to go and cheer them on!

Strength

Squats

WOD

4rds for time

200m sprint

5 ring dips (strict)

200m sprint

5 pull ups (strict)

LADIES!  If you are interested in our Wine and Chocolate Night we will see you at the gym at 6pm!  Bring a friend!  It’s going to be a blast!

WOD

800m run

then

5 rds for time:

3 atlas stone ground to shoulder

sled push

1 min rest

then 800m run

Archives
CrossFit Terminology

AMRAP - As Many Rounds/Reps as Possible

BW - Body Weight

C2B - Chest to Bar

K2E - Knees to Elbows

KB - Kettlebell

DB - Dumbbell

EMOTM - Every Minute on the Minute

GHD - Glute Ham Developer

HSPU - Handstand Pushups

OHS - Overhead Squat

SDHP - Sumo Deadlift High Pull

WOD- Workout of the Day