North Shore CrossFit

Don’t miss it!  Open to all members.

Required:

3 rounds 

400m run

21 kb swings (53/35)

12 pull-ups

Modified:

3 rounds

    400m run

            21 kb swings (35/25)

           12 jumping pull-ups

  Cost: $10

                       Prizes for top male and female required and top modified.

                        Please post here if you are planning on attending.

Today’s WOD:

- 5×3 Press

4 Rounds – Each for time
- 400m  Sprint
- 30 Box Jumps
Rest 1 minute between rounds

Good Times!

NSCF Weightlifting team competed in Connecticut last weekend at the Relentless Open.  I will have video up as soon as I get it.  Here are the results.  

Steve Blair:  1st place 62kg class

Sam Wong Rapuano:  Qualified for National Schoolage Championships to be held June 21-23 in Dearbonn, Michigan.  2nd place 62kg class.  Pr 150lb clean&Jerk

Dave Peddie:  12th place 77kg class 

Derek Goff: 11th place 77kg class  pr snatch 150lbs  Pr clean & Jerk 205lbs

Sarah Wong:  3 new England Masters records 50-54 age group  2nd place 53kg class  Pr snatch 75lbs   pr clean and jerk 112lbs.  4th place overall masters

Susan Wong:  2nd place 63kg class

Kaitlyn Lyons:  2nd place  75kg class  pr snatch 105lbs  pr clean&jerk 143lbs

Today’s WOD:

- 5×3 Deadlift

For Time
- 800m Run
- 9 Back Squats (135/95)
- 600m Run
- 15 Back Squats (115/75)
- 400m Run
- 21 Back Squats (95/65)
No Racks

Good Times!

Welcome Back Dave Cook AKA “Cookie”

Dave has been in training and deployed in Afghanistan for the past year and half.  He is back stateside.  I want to be the first to welcome him home to NSCF and thank him for his service to our country.  

Warm Up: Dynamic

Baseline: 1 minute each exercise, 30 seconds rest between

Squats

Push Ups

Burpees

Sit Ups

Skill: Wall Ball

50 Wall Ball for time

10 min AMRAP:

50 Single Unders

Waiters Walk 1/2 of the turf w/ DB

Famer’s Carry lunges w/ DB