Archive for January, 2011
Tuesday 2-01-2011
WOD
For time:
135 pound Thruster, 15 reps
35 pound weighted Pull-up, 15 reps
95 pound Thruster, 21 reps
20 pound weighted Pull-up, 21 reps
65 pound Thruster, 36 reps
36 Pull-ups
Monday 1-31-2011
The Fund raising is going good so far. Jillian has raised the most, followed by Ryan. We have a little over $200. Our Goal is to get $1,000 by February 21st so we can get our name on the t-shirt. Everyone that raises $100 will get a free t- shirt from Ranger Up.
The Front of the t-shrit. The logos will be on the back.
WOD for today:
For time:
225 pound Deadlift, 21 reps
400 meter Run
225 pound Deadlift, 18 reps
400 meter Run
225 pound Deadlift, 15 reps
400 meter Run
225 pound Deadlift, 12 reps
400 meter Run
Saturday 1-29-2011
WOD
For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions
Friday 1-28-2011
Hi everyone, join the Roww for Red Cross ifyou can, and get you friends and family to join too. Its going to be fun and we are raising money for our community. If we can raise $1,000 by February 21st they will put our logo on the t-shirt. If you cant make it sponsor and athlete or get your friends to sponsor one. Just a couple of bucks doesn’t have to be anyting big. So far we have $186.54 raised. Here is the link to our team: http://www.firstgiving.com/process/teamarea/default.asp?did=6515&teamid=127974
WOD
Clean 3-3-3-3-3-3-3 reps
Opening at 5:00 pm
Due to the snow all day classes are canceled. All evening classes will run as scheduled. The gym will open at 5:00 pm and close at it regular time 10:00 pm. We are sorry for any inconvenience.
Thursday 1-27-2011
WOD
“Holbrook”
Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute
Wednesday 1-25-2011
For those of you who haven't been in since the weekend. The GHDs are in, come give them a try!
WOD
5 Rounds for time
21 KB Swings 1.5 pood
Overhead Lunge Walk with 45#100 Feet
Tuesday 1-25-2011
WOD
3 Rounds for Time
12 Muscle Ups
75 Squats
Quick Note: CrossFit Stony Brook is on foursquare and has some specials for it. If you don’t know what foursquare is check out www.foursquare.com. If you check-in 15 times within a 30 Day period you can earn a free t-shirt. We also have a special for the Mayor.
We are also on Beyondthewhiteboard.com. Next time you come in talk to a trainer and they will get you setup. As an athlete at CrossFit Stony Brook its free for you. It allows you to track your workouts and other great stuff.
Row for the Red Cross Info
When: March 6th Starting at 12:00
Where: CrossFit Stony Brook
What: Row 5K on Concept 2 indoor Rower
Cost: It is free to participate if you pre-register and get yor friends and family to sponsor you. If you raise over $100 you will get a free t-shirt. If you don’t pre-register just come down that day and make a donation.
All money raised will go to our local Red Cross. It iwll say the Greater Rochester Chapter, but that is because they started this whole thing. THey will make sure all the money you raise stay in our community.
How do you sign up: Click Here!
Who can Participate: anyone over the age of 12.
The first heat will kick off at 12:00 and we will cycle people onto the rowers as rowers finish. We will have some refreshments for everyone after the event. If you would like to support us or sponsor the event please email us at info@crossfitstonybrook.com
Monday 1-24-2011
Jack Lalanne you were an inspiration to many.
WOD
Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders
Post Wod Work
Sprints on the Rower 3 x with rest between sprints
Need Equipment? Shop here!
