Thanksgiving Turkey Trot 5K Fun Run

THANKSGIVING TURKEY TROT!

Thanksgiving is rapidly approaching…and with Thanksgiving comes the gluttony of eating Turkey, Cranberry Sauce, String Bean Casserole, Macaroni and Cheese, Collard Greens….::screaching tires:: (WHAT?!?! Am I the only one who eats Collard Greens on Thanksgiving???  I digress), Candied Yams, Ham, Pumpkin Pies, and a plethora of other comfort foods.  Is it just me, or are you already feeling guilty for the amount of indulgence that is about to go down in a matter of weeks.  But wait, there is a way that you can feel guilt free about all this gluttony (Well not really, but we think we will)!  You can join your CrossFit Annapolis family and be thankful for the community that you help create and participate in the Thanksgiving Turkey Trot in Annapolis.   Please check out the link and sign up – IT’S FREE.  This will be the second year that we have participated in this event and let’s try to top our showing this year!  Once we figure out how many people are going to participate, we can probably put together a fun get together afterwards to jump off our Thanksgiving Holiday!  If you are interested in participating please leave a comment in the comments section.  Let’s show Annapolis what the CFA community is all about!  GOBBLE GOBBLE!!

Saturday, March 2, 2013

Metcon
5 x 3 min AMRAP
7 Hang Power Snatch
7 Box/Bench Jump Overs
rest 2min

Result Type: AMRAP
Male Rx: 95 lbs
Female Rx: 65 lbs
Comment: Rx is a jump to and over a 20″ box.

2013-25-02–Workout

Metcon

15 min amrap
7 HSPU
2 Rope Climp or 5 Strict Pull Ups
Farmers Carry 100ft
Result Type: AMRAP
Male Rx: 115 lbs
Female Rx: 70 lbs

Metcon

4 x Run 200m; rest/walk 200m
Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs
Comment: 45 sec Plank Hold with march; rest 45 sec x 3 sets

2013-24-02 – Workout

Group Class WOD
“Karen”
150 Wall-Ball Shots

Result Type: Time
Male Rx: 20 lbs
Female Rx: 14 lbs

2013-23-02 – Workout

Group Class WOD

Metcon
21 reps Deadlift
Run 200m
15 reps Deadlift
Run 400m
9 reps Deadlift
Run 800
Result Type: Time
Male Rx: 225 lbs
Female Rx: 155 lbs

FRIDAY, 02.15.13: THE COLOR RUN – BALTIMORE, MD

the_color_run_logoRoll

CALLING ALL OF CROSSFIT ANNAPOLIS!!!

 

On May 11th, CrossFit Annapolis has formed at team – appropriately called CrossFit Annapolis, to participate in the THE COLOR RUN BALTIMORE.  Our heat is at 9:00 AM.  REGISTRATION IS OPEN NOW!

If you haven’t registered yet, you can register and join the team here:

If you’ve already registered, you can join the team here:

 

You can also find more information at the event website:

Looking forward to having you join us and supporting our old member, Amanda Blanck!

*We all can thank our Athlete of the Month – Lori Finestine for organizing this for us.  Thanks Lori!!

2013-22-02 – Workout

Warm-Up / Skills
If early to class start rolling out on your own:
Lats
Quads

Metcon
Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs
Comment: This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.

Metcon
3 sets
1 min AD
1 min single unders
1 min row

Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs
Comment: Rest 2 min btw sets; aerobic pace on all

2013-02-21 – Workout

Group Class WOD

Metcon
12 min AMRAP
10 CTB Kipping pull ups
10 OH walking lunges 45/25
10 Power cleans 115/85
Result Type: AMRAP
Male Rx: 115 lbs
Female Rx: 85 lbs
Comment: Plate is held overhead.

2013-02-20 – Workout

Group Class WOD

Strength
Exercise: Front Squat/lbs
Reps: 70%x3x10 reps

Metcon
7 min amrap
10 x Dumbbell Hang Squat Clean Thrusters
Sprint 200m
Result Type: AMRAP
Male Rx: 30 lbs
Female Rx: 20 lbs

Metcon
100 Ab-Mat Sit Ups
Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs

2013-02-19-Workout

Group Class WOD

Metcon

7 rounds for time:
7 Push jerk
7 Kb swings 2 pood/1.5 pood

Result Type: Time
Male Rx: 155 lbs
Female Rx: 115 lbs

“500m Row”

Max Effort 500m Row

Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs
Comment: 4 sets; rest 1:1