WOD, 6/23/10: “Abigail” AMRAP 20 Minutes of: 2 Rope Climbs 10 Kettlebell/dumbell  clean and jerk~10 each arm (50-53/35 lbs) 20 Ab-Mat sit-ups This WOD is dedicated to Abigail Grace, the BEAUTIFUL new daughter of my close friends Jay and Joce Leydon, owners of CrossFit Milford. I saw this great t-shirt from CrossFit CapOp: It just says [...]Continue Reading

WOD, 6/22/10: “Fight Gone Bad” Wall Ball, 20/14 S.D.H.P, 75/55 Box Jump, 20 inches Push Press, 75/55 Row, calorie count *spend 1 minute at each station completing as many reps as you can.  Rest 1 minute after you have completed all five stations and repeat for a total of 3 rounds.  Keep track of total [...]Continue Reading

WOD, 6/21/1o: 5 Rounds for time of: At the top of every 4 minutes, run 400 M (this WOD begins with a 400 M run).  In the time remaining, complete as many overhead squats (95/65) as possible.  Post total overhead squats to whiteboard. Today’s race was an AWESOME event!  So many SCF athletes set personal [...]Continue Reading

WOD, 6/20/10: AMRAP 20 Minutes: 3 Deadlifts (275, 185) 6 Ring Dips 9 Toe to Bars 200m Run Good luck to all SCF athletes running in the Branford Road Race tomorrow!!  We will all be meeting in front of the Branford Town Hall at 9am.  The race begins at 10:15.   Continue Reading

WOD, 6/19/10: 25 Minute AMRAP: While Partner “A” performs a 100 M weighted lunge (45/25), Partner “B” completes AMRAP of: 5 Hang Power Snatches (95/65) 10 Push Presses (95/65) 15 Push-ups Post total rounds of barbell movements and push-ups to whiteboard.Continue Reading

WOD, 6/18/10: New Zealand Sectional WOD # 1 (modified) For Time: Run 2400 M (1.5 miles) 50 Burpees 100 squat jumps (each rep athletes must jump over 2 ab mats) Constantly varied, my friends…Today you may have succeeded at twenty-eight 155 lb clean and jerks, and 56 deadlifts, but can you handle this metabolic challenge???!!!!Continue Reading

WOD, 6/17/10: 4 Rounds for time of: 400 M Run 7 Clean and Jerks (155/105) 14 Deadlifts (155/105) 21 Pull-ups  FIRST OFF:  Congratulations to Lina Roberts and Dave Butterfield who were ENGAGED yesterday,  Lovvvveeeeee is in the air at SCF!  SECONDLY:  There is a link on the mainsite today to the CrossFit journal, which contains [...]Continue Reading