CrossFit Scars

May 14 to May 19

AbelMart3 — Mon, 14 May 2012 11:02:18 +0000

Duct tape use #20,194 - when bandaids just aren't enough...

Happy Mother’s Day! Without you, we would not be here striving to be the best at what we do. Thank you.

WODs for the Week

Monday at 11 am

Justin’s Pick

Tuesday at 5:30 am

Alternating Tabata:
Deadlift (275/135)
Burpee

Thursday at 5:30 am

5 rounds:
12 Barbell Walking Lunges (95/65)
12 Dynamic Push Ups
Sprint 100 meters

Friday at 5:30 am

12, 9, 6, 3:
Push Press (135/95)
Ring Dips

Saturday at 7:30 am

Run 800m
30 Kettlebell swings, 2 pood
30 Pull-ups
30 Clean and jerk (135/95)
30 Pull-ups
Run 800m

May 6 thru May 12

AbelMart3 — Tue, 08 May 2012 02:40:56 +0000

WODs for the Week

Monday at 11 am

Justin’s Pick

Tuesday at 5:30 am

Pick a card, any card…

Thursday at 5:30 am

Run 400m
30 Kettlebell swings
20 Toes to Bar
10 Box jumps

Friday at 5:30 am

5-10-15:
Hang Squat Cleans (155/115)
Double Unders
Handstand Pushups

Saturday at 7:30 am

“The Chief”
5 Rounds:
AMRAP 3-minutes of:
3 Power cleans (135/95)
6 Push-Ups
9 Squats
Rest 1-minute

May 1 thru May 5

AbelMart3 — Mon, 30 Apr 2012 04:48:47 +0000

WODs for the Week

Monday at 11 am

Justin’s Pick

Tuesday at 5:30 am

Partner WOD:
300 Wallball/inverse plank

Partner A: Wallball
Partner B: Inverse Plank

Thursday at 5:30 am

Partner WOD:
100 Burpees/hollow rock
then
100 Pushups/superman

Friday at 5:30 am

“Diane”
21-15-9:
Deadlift (225/135)
Handstand Push-ups

Saturday at 7:30 am

Seven Rounds:
400m Run
30 Backsquats (95/65)

April 24 thru April 28

AbelMart3 — Tue, 24 Apr 2012 10:01:48 +0000

WODs for the Week

Monday at 11 am

Justin’s Pick

Tuesday at 5:30 am

30-20-10:
Deadlifts (135/115)
Box jumps
Push ups

Thursday at 5:30 am

10-9-8-7-6-5-4-3-2-1:
Pull-ups
Box jumps
Sit-up

Friday at 5:30 am

30 Hanging Power Cleans,
anyway over head (95/65)

Saturday at 7:30 am

Run 400 meters
21 Thrusters (95/65)
21 Pull-ups
Run 300 meters
15 Thrusters
15 Pull-ups
Run 200 meters
9 Thrusters
9 Pull-ups

April 17 to April 21

AbelMart3 — Mon, 16 Apr 2012 03:20:37 +0000

WODs for the Week

Monday at 11 am

Justin’s Pick

Tuesday at 5:30 am

AMRAP 15:
5 Handstand push-ups
10 Toes to bar
20 Box jumps

Thursday at 5:30 am

5 Rounds:
20 Ring dips
8 Front squats (135/95)
8 Burpees
Run 200m

Friday at 5:30 am

2 x AMRAP 5
5 Deadlift (225/135)
10 Box jumps

Rest 3 minutes between rounds

Saturday at 7:30 am

“Kelly”

5 Rounds
Run 400m
30 Box jumps
30 Wall ball

April 10 to April 14

AbelMart3 — Tue, 10 Apr 2012 01:48:52 +0000

WODs for the Week

Monday at 11 am

Justin’s Pick

Tuesday at 5:30 am

3 rounds
12 front squats (95/65)
12 pull ups
12 deadlifts (95/65)
12 toes to bar
12 push jerks (95/65)
12 push ups

Thursday at 5:30 am

21-15-9
Thrusters (95/65)
Push ups

Friday at 5:30 am

Flight Simulator
5-10-15-…-45-50-45-…-15-10-5:
Double Unders (or box jumps)

Saturday at 7:30 am

800m run

10 rounds
10 knees to elbows
10 good mornings (45/35)

800m run

April 2 to April 7

AbelMart3 — Mon, 02 Apr 2012 11:54:28 +0000

WODs for the Week

Monday at 11 am

Justin’s Pick

Tuesday at 5:30 am

“Fight Gone Bad!”

Three rounds:
Wall-ball
Sumo deadlift high-pull (75/55)
Box Jump
Push-press (75/55)
Rows

Thursday at 5:30 am

Partner WOD:
200 Sit-ups
150 Good mornings (45/35)
100 Toes to Bar

Friday at 5:30 am

Partner WOD

6 Rounds:
Partner A: 100m OH Lunge (45/35)
Partner B: Burpees while Partner A completes Lunges

Saturday at 7:30 am

“Barbara”

Five rounds:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

March 27 to March 31

AbelMart3 — Tue, 27 Mar 2012 03:03:27 +0000

WODs for the Week

Monday at 11 am

Justin’s Pick

Tuesday at 5:30 am

You can run, but you can’t hide!!

CrossFit Games WOD 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups

Thursday at 5:30 am

Partner WOD:
100 Wall Balls
100 Pull Ups
100 Burpees
200 Double Unders

Friday at 5:30 am

Partner WOD
5 Rounds:
30 Deadlifts (155/95)
30 Box Jumps
30 Pushups

Then,
Run 200m together each carrying a med ball

Saturday at 7:30 am

For time:
25 Handstand push-ups
50 Toes-to-bar
Run 800 meters
75 Push press (75)
150 Double-unders

March 19 to March 24

AbelMart3 — Mon, 19 Mar 2012 03:04:09 +0000

WODs for the Week

Monday at 11 am

Justin’s Pick

Tuesday at 5:30 am

5 rounds:
7 Squat-Clean Thruster (95/65)
10 Pull-ups

Thursday at 5:30 am

“Bear Complex”
5 rounds:
7 cycles of:
Power Clean
Front Squat
Push Jerk
Back Squat
Push Jerk

Find max load you can do for 7 cycles without any rest on the ground.

Friday at 5:30 am

CrossFit Games WOD 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:

Saturday at 7:30 am

“Klepto”

4 rounds:
27 Box jumps
20 Burpees
11 Squat cleans (145/115)

March 13 to March 17

AbelMart3 — Mon, 12 Mar 2012 13:07:25 +0000

Master Scarsella giving final instructions

The first ever Master Scarsella’s World Class Tae Kwon Do festival was a huge success!! Congratulations to Master Scarsella and all the participants.

WODs for the Week

Monday at 11 am

Justin’s Pick

Tuesday at 5:30 am

3 Rounds
20 Wall Ball
20 Box Jumps
20 Toes To Bar

Thursday at 5:30 am

Death by 10m

Friday at 5:30am

CrossFit Games WOD 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls
90 Double-unders
30 Muscle-ups

Saturday at 7:30 am

“Dirty Thirty”
30 Box Jumps
30 Jumping Pull-ups
30 Kettlebell Swings
30 Lunges
30 Knees to Elbows
30 Push Press (45/35)
30 Good Mornings
30 Wall Balls
30 Burpees
30 Double Unders