Gary Ostroski

WOD 1/6/18

Conditioning On the Minute x 24 (6 Rounds) Station 1 – 1 Round of “Cindy” Station 2 – 10 Hang Power Snatches (115/80) Station 3 – Max Calorie Bike Station 4 – Rest 1 Round of “Cindy”: 5 Pull-ups, 10… Read more »

WOD 1/4/17

Power Snatch 3-Position Power (High Hang, Knee, Floor) 1 Set @ 65% 1 Set @ 70% 3 Sets @ 75%   Benchmark “Jack” Complete as many rounds as possible in 20 mins of: 10 Push Press, 115/85 lbs 10 Kettlebell… Read more »

410 Traits

A very successful gym, CrossFit New England, has a set of traits they use to drive successful from employees and athletes alike. These are the traits they look for in a new hire and the traits of folks that are… Read more »

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WOD 1/3/17

Squat Clean 3-Position Squat Clean (High Hang, Knee, Floor) 1 Set @ 65% 1 Set @ 70% 3 Sets @ 75% Conditioning 3 Rounds: 15 Chest to Bar Pull-Ups 12 Barbell Facing Burpees 9 Squat Cleans (135/95)