Gary Ostroski

New Coach Process

At 410 CrossFit we believe that we have a responsibility to provide our athletes with qualified coaches. Often, members inquire about coaching, which we think is great. We love that this movement has inspired you to want to get involved… Read more »

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WOD 9/15/18

Team Conditioning Teams of 3 AMRAP 25: 40 Chest to Bar Pull-Ups 50 Barbell-Facing Burpees 60 Thrusters   Round 1 – 75/55 Round 2 – 95/65 Round 3 – 115/80 Round 4 – 135/95 Round 5 – 155/105 (AMRAP in… Read more »

WOD 9/14/18

Barbell: Pausing Split Jerk 6 Sets of 2 Pause for a full 1 second in dip, and catch.   Conditioning: “Boat Race” 3 Rounds For Time: 500 Meter Row 400 Meter Run Rest 3 Minutes Between Rounds.

GoFit 9/13/18

AMRAP x 12 Min 12 Push-ups 24 Russian KB Swings 12 Box Jumps   -Rest as needed-   Finisher 3 Sets :30 Russian Twists -Rest :15- :30 Lying Toe Touches -Rest :15-

WOD 9/13/18

Barbell: Tempo Deadlift 7 Sets of 3 Regular pull off ground, 5 second negative.   Conditioning AMRAP 20: 30 Overhead Squats (95/65) 30 Box Jumps (24/20) 30 Toes to Bar 30 Calorie Row

WOD 9/12/18

Midline Not For Time: 30 Weighted Sit-ups 40 V-Up 50 Sit-Ups -Rest 2 Minutes- 30 Empty Barbell Romanian Deadlift 40 Empty Barbell Good Mornings 50 Banded Good Mornings   Conditioning For Time: 200 Meter Run, 21 Deadlifts (245/165) 200 Meter… Read more »

GoFit 9/11/18

Front Squat 3 Sets 10 DB Front Squats Directly into… 1:00 Plank on elbows   -Rest 1:00 between sets-   AMRAP x 8 Minutes 6 DB Thrusters 12 Sit-ups 12 American KB Swings