CrossFit is Fun Fitness
Not only is CrossFit the most effective fitness program on the Planet! The workouts are Fun. You will join forces with other health minded people in your classes. Your peers will motivate you…
Stronger, Faster, Leaner you will be
The CFW Training Program is designed to build Strength, Increase speed and reduce bodyfat faster than any other program, period.
Mechanics, Consistency, Intensity…
We teach each student the basic exercise movements they will need to strengthen their entire body and not injure themselves. Once the exercise mechanics are consistent we then encourage intenisty.
Reach New Heights in your Fitness
Your fitness level will increase with each workout session. The CrossFit Training program varies the intensity, duration and Frequency so you body doesn’t adapt like old traditional fitness...
Run Faster, Longer or Together
Triathletes and Distance Runners all respond with greater endurance speed in their races after only 60 days of CrossFit Training. CFW members regularly join together to participate in fitness...
"Your Fitness starts and never ends at CrossFit Wellington..."
Your new fitness awaits you.
April 4, 2012 WOD
Strength: Bench Press 7-7-7-7
WOD: 30-20-10 Reps of:
Wall Ball (20/14)
Knees to Elbows
After Party: 2 x 10 Tire Flips 10 Ring Dips
Read MoreMonday 1-30-12
“Desforges”
Five rounds for time of:
225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows
“CrossFit Total” Standards
|
Men’s Class Rankings |
|||||
|
Bwt |
Untrained |
Novice |
Intermediate |
Advanced |
Elite |
|
114 |
228 |
395 |
468 |
646 |
836 |
|
123 |
246 |
427 |
510 |
695 |
901 |
|
132 |
265 |
461 |
546 |
745 |
848 |
|
148 |
296 |
516 |
618 |
833 |
1061 |
|
165 |
322 |
560 |
672 |
906 |
1149 |
|
181 |
348 |
604 |
722 |
969 |
1245 |
|
198 |
366 |
637 |
764 |
1017 |
1305 |
|
220 |
385 |
671 |
807 |
1071 |
1373 |
|
242 |
402 |
700 |
833 |
1102 |
1411 |
|
275 |
413 |
718 |
856 |
1128 |
1441 |
|
319 |
422 |
733 |
874 |
1150 |
1466 |
|
320+ |
430 |
748 |
891 |
1169 |
1494 |
|
Women’s Class Rankings |
|||||
|
Bwt |
Untrained |
Novice |
Intermediate |
Advanced |
Elite |
|
97 |
134 |
231 |
270 |
370 |
480 |
|
105 |
143 |
251 |
291 |
400 |
507 |
|
114 |
155 |
269 |
314 |
426 |
537 |
|
123 |
164 |
284 |
333 |
452 |
566 |
|
132 |
173 |
302 |
351 |
473 |
594 |
|
148 |
190 |
332 |
389 |
520 |
648 |
|
165 |
206 |
357 |
417 |
560 |
709 |
|
181 |
220 |
383 |
451 |
598 |
737 |
|
198 |
237 |
412 |
474 |
630 |
788 |
|
199+ |
250 |
434 |
506 |
662 |
826 |
Thursday 1-26-12
WOD: Max Load
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Add lbs of each lift to calculate your total…
Read MoreWednesday 1-25-12
“Hidalgo”
For time:Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24″ box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24″ box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles
If you’ve got a twenty pound
vest or body armor, wear it.
Tuesday 1/24/12
Strength: Bottom to Bottom Overhead Squats 5-5-5
WOD: “Annie”
50-40-30-20-10
Double Unders
Situps
Read MoreMichele Masso rock hard body at 51
What is CrossFit
