Max 1 rep Thrusters
WOD January 29, 2010
Neil crushing the 2 pood kettlebell
1-1-1-1-1-1-1
Post loads to comments.
Core Stability: At the Chalkboard with Coach Glassman, a CrossFit Journalpreview video [wmv] [mov]
Reduce Stress and Simplify your Life!
Only a few more days until the KYA Bootcamp at FirePower starts for a period of 30 days. Make sure you sign up before February 2nd!
“Isa-Grace” with Josh Everett – video [wmv] [mov]
WOD – Monday January 11th, 2010
“Murph“
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Post time to comments.
Note: the 4:30pm class starts today. Hoping to thin out the previous jam-packed 5pm class.
WOD – January 9th, 2010
WOD
Strength
Front Squat
3-3-3-3-3
Complete 5 rounds of :
2 turf track sprints (30 yards each)
8 kb swings black/red 70 / 40 lbs
16 push ups
http://vimeo.com/8574697 Great video from “70sbig.com”, conditioning unknown, but these guys lift some serious weight, and have fun doing it!
WOD – January 3rd, 2010
WOD
Karen
150 wall balls for time
Post thoughts and time to comments
CrossFit Mom with Andrea Nitz – video [wmv] [mov]
January 1st, 2010
Happy New Year!
FirePower is closed for January 1st, 2010
Have you made your Goals for 2010?
Perhaps you should use the SMART methodology when you are making them:
S = Specific
M = Measurable
A = Attainable
R = Realistic
T = Timely
Click here for a better explanation
Click here to read Brians Rant on Goals
WOD Dec 31
Complete 5 rounds for time:
- 3 Power Snatches @ 75% of 1 RM
- 6 Ball Slams 20/14 lbs
- 9 Ring Dips
Happy New Year Everyone! Hope you enjoy a safe and healthy evening wherever you are. Turtle & TJ are opening their doors for a drop in gathering in place of the FirePower party. Turtle, post your addy or your phone to comments if you like! Then all of Milton can come…
Reminder to all of the new class schedule starting on Monday. Here’s a quick summary of the details. Exciting events and classes are coming in January. Keep an eye on our web site for the scoop, when & where to sign-up, and you won’t be left out! See you next year!!
Chris Spealler does “Angie” – video … [wmv] [mov]
Wod Dec 27
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
“Cueing and Rah-Rah” with Dave Tate – video … [wmv] [mov]
Poll Question: What was your favourite movie of 2009?
Wod Dec 22
Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps
Post time to comments.
click here to watch a super kid http://www.justin.tv/clip/7ff2e60570fe1506
… Again, better is a relative term. It’s better to smoke one pack of cigarettes than to smoke two packs. Cocaine is probably less harmful than crack. That doesn’t make it healthy. It’s even better to do neither. Read more here Best Fitness Quotes 2009 / Fitness Spotlight
“Sacrifice” by Darren Doane – video … [wmv] [mov]
WOD – December 19th 2009
Lucky 7′s
- 7 rounds for time:
- 7 pull ups
- 7 wall ball 20/14
- 7 kb swings 1.5 pood /1 pood
- 7 box jumps 20′
- 7 hang cleans 135/95
- 7 push ups
- 7 burpees
CrossFit Montclair Promo video … [wmv] [mov]
WOD – December 15th, 2009
Warm up
PVC pipe drills
thrusters
overhead squats
snatch
push press
2 lengths of bear crawl
2 minutes of dot drill
WOD
8 rounds for time of :
10 power snatch @ 75/45
10 ring push ups
10 double unders
Have you made your goals public yet? Post goals here.
Nine Foundational Movements with Lisa Ray, CrossFit Level 1 Seminars – video … [wmv] [mov]
