Archive for February, 2013

Daily Training

Posted: February 28, 2013 in Uncategorized

The first 2013 CrossFit Open workout gets released on Wednesday, March 6th at 8pm. It makes us proud to have so many of you signed up for your first major test of fitness. Congratulations to everyone for competing!

Starting next week, we will run each week’s Open workout as the daily WOD every Friday (all classes) and during Sunday’s open gym. If for some reason you cannot make those specified times, please let us know, so we can make accommodations for you to get judged at another time.

If you plan to do the workout on a date when Matt is not at the gym, please let us know so that we can coordinate a time that works for everyone.


Complete the following 5 minute AMRAPS. Athletes will get 2:00 minutes rest between AMRAPS

6 Ring Rows

9 Goblet squats 53/35


6 Barbell Lunges (3 per leg) 115/80

9 Russian Swings 53/35

6 Toes to Bar

9 Hang Squat Clean 115/80

*Please add up your total reps achieved for your score. 1 round =15 reps.

Core: Side Planks 3×30 seconds per side rest as needed between efforts.



1RM Snatch

Posted: February 28, 2013 in Uncategorized


Snatch 3-3-3-1-1-1


  • 21 Over Head Squat (95/65)
  • 10 Pull-ups
  • 15 OHS
  • 20 Pull-ups
  • 9 OHS
  • 30 Pull-ups


Daily Training

Posted: February 27, 2013 in Uncategorized

What is the CrossFit Open?

The Open is for everyone.
The Open is the annual test of your fitness.
The Open is for 60,000 people.
The Open is world-wide.
The Open is for you to get your first double-under, pullup and competition experience.
The Open is a community builder.
The Open is for young and old.
The Open is tremendous fun.
The Open is starting in one week.

Are you in? Go register today.


Skill Work (10 minutes)

Handstand Push-ups


3 rounds for time

3 bear complex (135,95)
15 Burpees
30 Lateral bar leaps

*1 bear complex consists of a power clean, front squat, push press, back squat, push press. Bar has to move through this series without stopping. Any break and you will have to start from the beginning of the complex.


Planks 1 minute on 1 minute off x3


1RM Jerk

Posted: February 26, 2013 in Uncategorized


Jerk 3-3-3-1-1-1


One minute at each station for total reps.

  • Mountain Climbers ( right leg, left leg = 1 rep)
  • HR Push-ups
  • Wallballs (20/14)
  • Tire Sledge
  • sit-ups

(2 rounds one minute break between rounds)



Daily Training

Posted: February 25, 2013 in Uncategorized

Skill Work (10 minutes)

Double Unders

If you are proficient take as many max consecutive double under attempts as you can in the allotted time. If you do not have any doubles, try and get some. Scores will not be recorded.


5 rounds

40 doubles
30 box jumps 24/18
20 swings 53/35


Hollow rocks 3×20 reps


Daily Training

Posted: February 23, 2013 in Uncategorized

Alba order forms due by tomorrow.

  • 20 Hang Power Clean (95/65)
  • 20 Push Press (95/65)
  • 20 Hang Power Snatch (95/65)

(3 Rounds)

* 3 burpees over bar at the top of every minute. Wod starts wih burpees.

Core: 2 x 25 reps partner leg toss


Power Clean 1 Rep Max

Posted: February 22, 2013 in Uncategorized

Power Clean



12 minute AMRAP

6 Handstand Push-ups
9 Tall Box Jumps 30/24
12 Deck Squats


Daily Training “Chelsea”

Posted: February 21, 2013 in Uncategorized

With all the new faces joining our community lately, we need to revisit a piece of our member code of conduct; cleaning.

On a daily basis, we expect members to:

  • Put away any piece of equipment they use during the class. This includes:
    • Foam rollers, jump ropes, pvc, barbells, pull-up bands, etc…
  • Clean all chalk marks and sweat drippings from the exercise area using the gym’s disinfectant wipes
  • Disinfect any surface, bar, or piece of equipment that may have their blood on it

Keeping the gym clean and bacteria free allows our members to safely move through the workouts and helps to keep the community healthy. CrossFit Newtown appreciates your cooperation on this matter.

Thank You.

Benchmark WOD “Chelsea”

On the minute every minute for 30 minutes

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats (to med ball)

Try to stay on the every minute pace, if you fail to maintain this pace continue to do as many rounds as you can for the remainder of the 30 minutes.

Post your on the minute rounds and total rounds completed.


Shoulder Press 1 Rep Max

Posted: February 20, 2013 in Uncategorized

Shoulder Press



45 seconds on 30 seconds off x 3 sets per movement

Ring Dips
Hollow rocks
KB Swings (53,35)
Barbell Front Rack Lunges (95/65)


Daily Training

Posted: February 19, 2013 in Uncategorized

Alba Orders are due by this Sunday!!!

15 min amrap

  • 6 Deadlift (185 /115)
  • 8 Burpees
  • 10 KTE

Buy-out: 3x prowler push. Up and back is one. Increase your weight each time.

Core: Plank 1 min on 1 min off 3x