Today’s WOD:
15 minutes to establish 1 rep max Front Squat
5 Round
30 Seconds on 30 Seconds off
- Burpee
- Farmer Walk
- Box Jumps
Max Broad Jump
Good Times!
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Monday, March 19, 2012
March 19, 2012
Today’s WOD:
5 Rounds
- 2 Cleans (85% max)
- Sprint 30 Yards
Rest 60 seconds between rounds
Teams of 2
- 2000m Row
1 member rows/1 member plank hold
Switch when plank hold can no longer be held
Good Times!
Sunday 3-18-12
March 18, 2012
WOD
21-15-9 Runs of 400-600-800
OHS 95/65
Dips
Running Homework 5k@90%
Today at NSCF
March 18, 2012
The Ladies of North Shore CrossFit
This Sunday at 12:30 the Girls of NSCF will be having our first get together. The first 20 minutes or so will be spent with Kelly the yoga instructor who will be teaching classes at NSCF-so wear comfortable clothing and bring a towel or yoga mat. The remainder of the gathering will be for introducing our new members, questions/concerns and discussing future ideas for our meetings to follow. We hope to see you all there!
The Men of North Shore CrossFit
So if the ladies can have their own time then so can the men. The men will be going to the movies to see John Carter. We are leaving the gym at 11am to head over for the 11:30am show.
Saturday 3-17-12
March 17, 2012
8am
Running
1k@2mile pace 1 min rest
5×200@mile pace 1 min rest
1k@2mile pace
9am Murph
Teams 0f 3
1 Mile run(the teams runs together)
100 Pull Ups( 1 person works at a time)
200 Push Ups
300 Sqauts
1 Mile run(the teams runs together)
10am
Open Wod 4
Kettlebells with Derick
Vote Now
Vote for North Shore CrossFit as the best health club on the North Shore.
Vote for NSCF Best Health Club
We need all your votes! Voting starts March 1st and end June 1st.
Here is how you do it.
Go here! http://nshoremag.com/bons-2012-healthclub/
Select from the list: Other
Write in: North Shore CrossFit
Email Address: Fill in your email.
Here is a screen shot in case you can’t follow the above.
Or you can go directly to the site:
http://nshoremag.com/bons-2012-welcome/
Hit renew in the middle of the page. Scroll down until you see health clubs. Select other and write in North Shore CrossFit.
Our Location
North Shore CrossFit is located at:
121 Liberty St.
Danvers, MA
121 Liberty St 01923-3309
(978) 777-1270
View Our Location page for directions.
121 Liberty St.
Danvers, MA
121 Liberty St 01923-3309
(978) 777-1270
View Our Location page for directions.
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March 20, 2012
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