30 Clean & Jerks FT (135/95)
2/28/13
2/27/13
WOD for Thursday 2.28.2013
5 rounds for time of:
200m run
7 Burpees
14 Pull-ups
21 Jumping Squats w/bar
200m run
7 Burpees
14 Pull-ups
21 Jumping Squats w/bar
2/25/13
WOD for Tuesday 2.26.2013
CrossFit Games Open 12.3
18 min. AMRAP
15 Box Jumps (24/20)
12 Push Press (115/75)
9 Toes To Bars
18 min. AMRAP
15 Box Jumps (24/20)
12 Push Press (115/75)
9 Toes To Bars
Congrats Coach Steph!
Congratulations to Coach Stephanie Kulavic for passing her CrossFit Level 1 Trainer Exam!!!! Great job!!!
2/24/13
WOD for Monday 2.25.2013
For time:
Run, 1600 m
Rest 3 mins
Run, 800 m
Rest 2 mins
Run, 400 m
Rest 1 min
Run, 200 m
Run, 1600 m
Rest 3 mins
Run, 800 m
Rest 2 mins
Run, 400 m
Rest 1 min
Run, 200 m
2/23/13
How to download the new scheduling app to your phone:
1. Open your mobile devices web browser (use Safari for iPhone).
2. Open our website www.crossfit573.com
3. Scroll to bottom of page and click on "view web version"
4. App will automatically pop up on your screen after about 5 seconds.
5. Click on the box with an arrow in in at the bottom of your toolbar.
6. Click on the CF573 icon an save to home screen.
7. Click on Add and you're done.
I have not downloaded to an Android phone yet so I don't have the complete steps for that yet.
I will post as soon as I get the process.
2. Open our website www.crossfit573.com
3. Scroll to bottom of page and click on "view web version"
4. App will automatically pop up on your screen after about 5 seconds.
5. Click on the box with an arrow in in at the bottom of your toolbar.
6. Click on the CF573 icon an save to home screen.
7. Click on Add and you're done.
I have not downloaded to an Android phone yet so I don't have the complete steps for that yet.
I will post as soon as I get the process.
2/20/13
WOD for 2.22.2013
"Mary"
20 min. AMRAP
5 Handstand Push Ups
10 One legged squats, alternating
15 Pull-ups
20 min. AMRAP
5 Handstand Push Ups
10 One legged squats, alternating
15 Pull-ups
2/19/13
NOTICE FOR SCHEDULING USING THE IPHONE/MOBILE APP:
Mindbody Online is the software company we use for managing CF573. Skilled Athlete is the company we use for our iPhone/Android scheduling app. Here is an email I received this afternoon regarding their partnership:
Dear MINDBODY Client,
Our records show that you may be utilizing Skilled Athlete mobile apps. Effective today, Skilled Athlete is no longer a MINDBODY Technology Partner, and the Skilled Athlete mobile and iPad apps will no longer be supported by the MINDBODY technology platform. Skilled Athlete Facebook apps will also no longer be supported.
MINDBODY clients requiring ongoing mobile and Facebook application functionality should contact the MINDBODY Best Practices Team at bestpractices@mindbodyonline.com for further information. Or you can call us directly if you wish at 877.847.4246.
Sincerely,
The MINDBODY Team
Needless to say...I will be searching for a new scheduling app ASAP. Please be patient until we find a new provider. I am very unhappy to have received this notice without any fore-warning.
YOU CAN STILL SCHEDULE ONLINE THROUGH www.crossfit573.com
Thanks,
Blake
WOD for Wednesday 2.20.2013
"Filthy Fifty"
For time:
50 Box Jumps (24/20)
50 Pull Up (Jumping)
50 Kettlebell Swings, (53/35)
50 Walking Lunges
50 Knees To Elbows
50 Push Press (bar)
50 Back Extensions
50 Wall Balls (20/14)
50 Burpees
50 Double Unders
For time:
50 Box Jumps (24/20)
50 Pull Up (Jumping)
50 Kettlebell Swings, (53/35)
50 Walking Lunges
50 Knees To Elbows
50 Push Press (bar)
50 Back Extensions
50 Wall Balls (20/14)
50 Burpees
50 Double Unders
2/18/13
WOD for Tuesday 2.19.2013
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005.
R.I.P. Sir
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005.
R.I.P. Sir
2/17/13
WOD for Monday 2.18.2013
"Son-of-a-Mitch!"
100 Thrusters FT (95/65)
1 Burpee every time the bar touches the floor.
100 Thrusters FT (95/65)
1 Burpee every time the bar touches the floor.
2/16/13
2/15/13
WOD for Friday 2.15.2012
Station Rotation
WOD is determined by the number of people in each class. So schedule EARLY today!
WOD is determined by the number of people in each class. So schedule EARLY today!
2/14/13
2/13/13
WOD for Wednesday 2.13.2013
For time:
3 min. Jump Rope
100 Kettlebell Swings (53/35)
100 AbMat Sit-ups
100 Push-ups
100 Jumping Squats
3 min. Jump Rope
3 min. Jump Rope
100 Kettlebell Swings (53/35)
100 AbMat Sit-ups
100 Push-ups
100 Jumping Squats
3 min. Jump Rope
2/12/13
2/11/13
2/8/13
2/7/13
2/6/13
WOD for Wednesday 2.6.2012
5 RFT
5 - Bar Complex
10 - Pull ups
200m run
1 rep of bar complex =
1- power clean
1- front squat
1- push press
1- back squat
1- front squat
5 - Bar Complex
10 - Pull ups
200m run
1 rep of bar complex =
1- power clean
1- front squat
1- push press
1- back squat
1- front squat
2/4/13
WOD for Tuesday 2.5.2012
CrossFit Games Open 11.2
15 min. AMRAP
9 Deadlifts, (155/115)
12 Push-ups
15 Box Jumps, (24/20)
15 min. AMRAP
9 Deadlifts, (155/115)
12 Push-ups
15 Box Jumps, (24/20)
2/3/13
WOD for Monday 2.4.2013
3 rounds for time of:
Run, 200 m
Rest 30 secs
Run, 400 m
Rest 1 min
Run, 800 m
Rest 2 mins
Run, 200 m
Rest 30 secs
Run, 400 m
Rest 1 min
Run, 800 m
Rest 2 mins
2/1/13
WOD for Friday 2.1.2013
"Barbara"
5 RFT
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
3 min. rest between rounds
5 RFT
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
3 min. rest between rounds
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