Jill W. Linking some sweet butterfly pull ups!
Jennifer Kuehn is moving so we are throwing her a going away party!!!
What: Jen's Going away party
When: Sunday, June 10th at 6:00pm
Where: The Portsmouth Brewery
What: Please email Eric if you are going so we can get an accurate head count for the event!
Hope to see you all there!!!!
Warm up
with a partner complete:
800m run
750m row and
400 jump rope singles
Skill
pick partners and review the WOD
WOD
With a partner complete the following:
50 OH Lunges with (45/25)
50 double unders
50 wall balls (20#/14)
50 box jumps (24"/20)
50 calories on the rower
50 sumo deadlift high pulls with (70#/53)
50 thrusters with 45% of your 1 rep max
50 push ups
50 goblet squats with (70#/53)
run around the building as a team. Time stops when you both finish the run.
You must complete all of the reps for a given movement before moving on to the next exercise.
Challenge
Give your partner one of the following: high five, fist bump or some complicated hand shake only both of you know.
These handsome gentlemen have lost over 100lbs combined in less than 2 years. Outstanding work guys!!!!
The Plane Pull for Wounded Warriors is back again!
CFP did this event last year and it was a blast!
Essentially, this is a giant tug-of-war between our team and a huge aircraft weighing more than 130,000 pounds at the Boston – Portsmouth Air Show on Saturday morning, June 30th.
What we would need:
We need a team of up to 25 participants
we need to raise $1,500 for the Wounded Warrior Foundation as well.
If we get more than 15 people interested in creating a team we will sign up for the event.
Please email Eric @ Eric@crossfitportsmouth.com if you would like to join the team!
Make sure you email Eric if you plan on attending Jen's going away party!!
What: Jen's Going away party
When: Sunday, June 10th at 6:00pm
Where: The Portsmouth Brewery
What: Please email Eric if you are going so we can get an accurate head count for the event!
Hope to see you all there!!!!
Warm up
2 rounds of:
flip a tire 5 times
12 push presses (45/33#)
24 air squats
Skill
Push Jerk
WOD
AMRAP 12 minutes of:
6 Push Jerks with 70% of your 1 rep max
9 toes to bar
12 wall balls (20#/14)
Challenge
row 250m all out
Team Portsmouth represented down in Canton this past weekend at the CrossFit Northeast Regionals and came in 19th out of 30 teams. The team has worked tremendously hard throughout the past few months to get ready for this competition and all should be extremely proud of their efforts.
Way to go guys!!
Thats 245# on that bar. Does your back squat look like this?
Next week will mark the end of the Back Squat Challenge!!! We will be re-testing our Back Squat Max next Wednesday so be sure to come to class and compete for that t-shirt!!!!
Warm up
AMRAP 10:00pm
10 kb swings (44#/26)
15 air squats
10 push ups
Strength
Back squat
5-5-5 work up to a new 5 rep max
Additional strength
Deadlift
5-5-5 work up to 80-85% of your 1 rep max
Challenge
Stretch!
