Wednesday, April 30, 2014

#4# Partner WOD 12 min amrap 20 Deadlifts (Adv 95/135), (Rx 65/95) 15 Power Cleans 10 Push Press *1 partner works at a time, completing 1 full rd before switching. **#4# competitors, do your competition reps for this WOD. Finisher: 3 Rds 20 Straddle Leg Raises 20 GHD 20 Wtd AbMat sit-ups (15/25) Endurance Option:... Continue Reading →

Tuesday, April 29, 2014

Cross Over Activation Front Squat 6 x 2 Build to a heavy double 10 RFT 30 Dubs 5 1-arm OHKB squat (ea) (35/55) Anyone interested in doing Regional WOD #3? It's an option for today.

Monday, April 28, 2014

Squat Clean + Push Jerk + Split Jerk 5 sets: 1@60% 1@70% 1@75% 2@80% For time: 9 C2B Pull-ups 9 Power Cleans (95/135) 30 Burpees 7 C2B Pull-ups 7 Power Cleans (95/135) 20 Burpees 5 C2B Pull-ups 5 Power Cleans (95/135) 10 Burpees Endurance Option: 6rds: 15 cal airdyne 200m row 20 Ball 2 Toes... Continue Reading →

Wednesday, April 23, 2014

From Rack 6 sets, increasing: 2 Push Press + 1 Push Jerk + 1 Split Jerk "Nancy" 5 RFT 400m run 15 OHS (65/95) Endurance Option: 6 rds 10 cal airdyne 10 ring rows 20 air squats

Tuesday, April 22, 2014

Emom 7 Hang power clean + Squat Clean + Front Squat @80% HPC 1RM For time: 200m Run 30 Shoulder Touches* 20 Alt pistols 10 Strict Pull-ups 200m Run 10 Strict Pull-ups 20 Alt pistols 30 Shoulder Touches 200m Run *Sub: Plank Shoulder touches or plank walk ups

Friday, April 18, 2014

3 Rds 20 Ball Slams (15/20) 10 Burpees Rest 1 minute 3 Rds 10 Power Snatch (75/115) 100m row Rest 1 minute 3 Rds 4 MU (sub 5 bar MU) or (5 pull-ups + 5 ring or box dips) 100m row Rest 1 minute 3 Rds 30 Dubs 10 cal air dyne

Wednesday, April 16, 2014

Pendlay Row 10-5-5-5-3-3 "Running DT" 5 RFT 12 Deadlifts (95/135) 9 Hang Power Cleans 6 Jerks (push or split) 200m run Adv (105/155) Scale (75/115), (65/95), (45/75) Core: 5 x 5 Barbell Rollouts

Tuesday, April 15, 2014

Power Snatch 5 x 3 For time: 100 Dubs 35-30-25-20-15 WallBalls (14/20) Adv(16/30) 25-20-15-10-5 Box Jumps (20/24) Adv (24/30) 100 Dubs Scale: 30-50 Dubs/attempts 25-20-15-10-5 WallBalls 15-10-5-5-5 Box Jumps 30-50 Dubs/attempts

Monday, April 14, 2014

12 mins to work to a 2RM Squat Clean (non-T&G, reset quickly after drop), then 3@95%, 3@90% For time: 100 KB Swings (35/55) 50 Thrusters (35/45) 30 Pull-upsCongrats to Chad & Aimee on their wedding this past weekend!!

Friday, April 11, 2014

For Time: 20 Thrusters (65/95) 20 Power Cleans 20 Shoulder to Overhead 20 Overhead Squats 20 Front Squats Emom 5 Burpees Scale (45/65), 3 Burpees Endurance Option: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 20 cal row/200m run Ring rows KB Wtd stepups (20/24") -2 KB (25/35#)

Tuesday, April 8, 2014

Push Press 5, 5, 3, 3, 2, 2 Emom 12 Even: 30 Dubs Odd: 5 Power Clean (95/135), Scale (65/95), (45/75) 4 rds 25 sit-ups (AbMat, GHD, etc.) 15 Superman rocks

Monday, April 7, 2014

Mike Kennedy & Ed Walsh In order to honor fallen FireFighters Michael Kennedy (also a CrossFit Coach) and Lt. Ed Walsh as well as all the Boston firefighters injured in the Back Bay fire this March 26, 2014 we'll be doing a hero WOD named in honor of Kennedy. This WOD is made up of... Continue Reading →

Friday, April 4, 2014

EMOM 7 Min 8 Burpees At Min 4, 9 Burpees Then 10, 11, 12 Bench Press 10-5-5-5-3-3 Or Pendlay Row 10-5-5-5-3-3 3 Rounds 30 Ball Slams (15/20) 20 Paralette dips 10 Ring Rows-feet on box

Thursday, April 3, 2014

2 Rds: 200m run 100 walking lunges -total 200m run 25m sled pull forward 25m sled pull backward 200m run 100 jumping squats 200m run 50m burpee broad jumps Core/finisher: 3 rds 15 Wtd ab mat sit-ups (15/25) 15 Russian twist (15/25 plate)

Tuesday, April 1, 2014

Dead Lift, work up to a heavy triple 3 RFT 12 Deads, bodyweight (or 50% 1RM) 21 Box Jumps (20/24) 400m run Endurance: 6 Rds 30 cal row 50m sled drag (70/105)The 2014 CrossFit Open is over, take a nap!

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