Saturday 11/16/17

Posted: 12/15/2017 in Uncategorized
”Mile”

for load and time:

1 mile weighted run

Thursday 12/14/17

Posted: 12/13/2017 in Uncategorized
“Boom Box”

AMRAP in 15 minutes of:

20/15 cal row

20 Box jumps (24/20)

10 deadlifts (245/165)

Tuesday 12/12/17

Posted: 12/11/2017 in Uncategorized
Overhead Squat

build to a heavy set of 3

“over and out”

For Time:

20 power snatches (95/65)

20 lateral burpees

20 overhead squats (95/65)

20 lateral burpees

20 squats snatches (95/65)

Sunday 12/9/17

Posted: 12/09/2017 in Uncategorized
Deadlift

heavy set of 5

“front to back”

3 rounds, not for time:

10 strict toes to bar

20 Romanian dead lifts (45/35)

30 ab mat sit-ups

40 banded good mornings

Saturday 12/8/17

Posted: 12/08/2017 in Uncategorized
“Three Peat”

Teams Of 3

AMRAP in 25 minutes of:

70-60-50-40-30

cal row

bar facing burgers

power snatches

men: (75/95/115/135/155)

ladies: (55/65/80/95/105)

ladies row: 50-40-35-30-20

Friday 12/7/17

Posted: 12/07/2017 in Uncategorized
“Heart Break Kid”

3 rounds for time of:

10 front squats (185/135)

20 chest to bar pull-ups

50 double unders

Thursday 12/7/17

Posted: 12/06/2017 in Uncategorized
”Crank”

8 rounds / :20 on / :10 off

Kettle Bell Swings (53/35)

cal row

sit-ups

shuttle sprints

Wednesday 12/6/17

Posted: 12/05/2017 in Uncategorized
hang power clean

build to a heavy set of 3

“sky hook”

3 rounds for time of:

20 hang power cleans (95/65)

20 front squats (95/65)

20 push presses (95/65)

Tuesday 12/5/17

Posted: 12/04/2017 in Uncategorized
“Uncertainty”

With a partner

8 rounds for time:

row 400m

2000m medball run

Monday 12/4/17

Posted: 12/03/2017 in Uncategorized
“Four Thirty”

AMRAP in 20 minutes of:

30 dumbell snatches (50/35)

30 box jumps (30/24)

30/21 cal row

30 toes to bar

12/1/17

Posted: 11/30/2017 in Uncategorized
“Free Bird”

Teams of 3

AMRAP in 20 minutes of:

7 KBS 70/53

7/5 cal row

7 burpees

11/30/17

Posted: 11/29/2017 in Uncategorized
“Hindsite”

AMRAP in 20 minutes of:

2 bar muscle ups

4 strict hand stand push ups

8 dumbbell hang squat cleans (50/35)

Posted: 11/28/2017 in Uncategorized
“Johnny”

Teams of 2
For Time:
Buy-In: 600 Meter Run
3 Rounds:
19 Calorie Row (each)
87 Erg Jump Overs
7 Rope Climbs
Cash-Out: 600 Meter Run & 1 RAK

CrossFit WODs often acknowledge amazing heroes that have selflessly given the ultimate sacrifice. This WOD is a bit different in that it celebrates the life of the son of one of our own CrossFit dads.  Johnny had a giving soul, where he showed little ego and lots of humility, caring, and kindness.  Life was not always easy, but that did not slow him down.  In fact, Johnny became an amazing athlete (state championship tennis team, expert skier and swimmer) and excelled in school (class valedictorian, class president, attended Harvard).  Sadly, Johnny died too early 10 years ago this coming November 29th.

This workout reflects many aspects of Johnny’s life.  He was born in 1987, which is why we have 87 Erg Jump Overs.  He then lived 19 years and passed away in 2007, which is represented by the 19 Calorie Row and the 07 Rope Climbs.  And together as partners you will be running a total of 2400M, where the total feet run represents the number of days in Johnny’s life.

The specific exercises are based on many aspects of Johnny’s sports life, as the run represents his training for the Boston Marathon in 2007, the rowing symbolizes the Charles River which flows next to Harvard where he was going to college and training for the marathon, the erg jumps represent bumps skiing which was one of Johnny’s favorite sports, and the rope climbs represent all the fun he had as a kid in the playground.

So, have fun, enjoy, and celebrate Johnny’s life!

1 RAK: One Random Act Of Kindness
1.     Someone/people you don’t know today
2.     No benefit to you (other than you feeling good for what you did)
3.     Makes at least one person’s life easier for a minute, an hour, a day, or more
 
Time Cap: 3 months (making this the longest CrossFit WOD)

Monday 11/28/17

Posted: 11/27/2017 in Uncategorized
“Black and Blue”

5 rounds for time of:

10 power cleans (135/95)

10 burpees

Monday 11/27/17

Posted: 11/26/2017 in Uncategorized
Front squat

build to a heavy set of 2

“Eikcaj”

for time:

30 pull-ups

50 thrusters (45/35)

1000m row

Sunday 11/26/17

Posted: 11/25/2017 in Uncategorized
“swing set”

AMRAP in 15 minutes of:

100m run, 2 kettle bell swings (53/35)

100m run, 4 kettle bell swings (53/35)

100m run, 6 kettle bell swings (53/35)…..

 

Friday 11/24/17

Posted: 11/24/2017 in Uncategorized
“Undead”

5 rounds for time of:

15 deadlifts (155/105)

25 sit-ups

Wednesday 11/22/17

Posted: 11/21/2017 in Uncategorized
“GWEN”

15-12-9

Unbroken cleans and jerks

for max load

Tuesday 11/21/17

Posted: 11/20/2017 in Uncategorized
“2k Test”

row 2,000 meters for time

Monday 11/20/17

Posted: 11/19/2017 in Uncategorized
“Lego”

3 rounds for time of:

10 snatches (115/80)

20 box jumps (24/20)

30 wall balls (20/14)

Sunday 11/19/17

Posted: 11/18/2017 in Uncategorized
“Sweet 16”

EMOTM For 16 minutes (8 rounds)

odd minutes – 15/12 cal row

even minutes – 3 power cleans

Friday 11/16/17

Posted: 11/16/2017 in Uncategorized
“Voorhees”

AMRAP in 13 minutes of:

55 burpees

55 pull-ups

55/40 cal row

55 hand stand push-ups

Thursday 11/16/17

Posted: 11/15/2017 in Uncategorized
“Three Cheers”

AMRAP in 18 minutes of:

3 kettle bell swings (53/35)

3 box jump overs (24/20)

200m run

6 kettle bell swings (53/35)

6 box jump overs (24/20)

200m run

(9/9….12/12…..15/15…..)

Wednesday 11/15/17

Posted: 11/14/2017 in Uncategorized
“Front Loader”

Teams of 3

AMRAP in 7 minutes of:

50 push presses (135/95)

50 push presses (155/105)

max push press (185/125)

Rest 3 minutes

AMRAP in 7 minutes of:

50 front squats (135/95)

50 front squats (155/105)

max front squats (185/125)

Rest 3 minutes

AMRAP in 7 minutes of:

50 hang power cleans (135/95)

50 hang power cleans (155/105)

max hang power cleans (185/125)

 

Tuesday 11/14/17

Posted: 11/13/2017 in Uncategorized
“Mixed Feelings”

5 rounds on the 4 minute:

12 pull-ups

16 deadlifts (135/95)

run or row 200m

Monday 11/12/17

Posted: 11/12/2017 in Uncategorized
“Denim”

AMRAP in 15 minutes of:

60 double unders

30/21 cal row

15 over head squats (115/80)

Sunday 11/12/17

Posted: 11/12/2017 in Uncategorized
“Anchor”

AMRAP in 10 minutes of:

Meter Row

min 1: 15 sit-ups

min 2: 12 it-ups

min 3: 9 sit-ups

min 4: 15 sit-ups

min 5: 12 sit-ups

min 6: 9 sit-ups

min 7: 15 sit-ups

min 8: 12 sit-ups

min 9: 9 sit-ups

Tuesday 11/7/17

Posted: 11/06/2017 in Uncategorized

On The Minute x 10

2 power snatches – building in weight

“Run Down”

4 rounds for time of:

15 power snatches (75/55)

30 double unders

run 200m

Monday 11/6/17

Posted: 11/05/2017 in Uncategorized
“Dirty 30” 

For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

Saturday 11/4/17

Posted: 11/02/2017 in Uncategorized
“Hard Top”

5 rounds on the 4:00

run 400m

1 round of “DT”

*score is slowest round

“DT”

12 dead lifts 155/105

9 hang power cleans 155/105

6 push jerks 155/105

Thursday 11/2/17

Posted: 11/01/2017 in Uncategorized
“Big Nasty”

3 rounds for time of:

7 ring muscle ups

50 air squats

10 hang power snatches (115/80)

Wednesday 11/1/17

Posted: 10/31/2017 in Uncategorized
Deadlift

5 sets of 3

“Dead Sprint”

Teams of 2:

AMRAP in 18 minutes of:

7 dead lifts (225/155)

100m run

7 box jumps (24/20)

Tuesday 10/31/17

Posted: 10/30/2017 in Uncategorized
“Happy Halloween”

AMRAP in 15 minutes of:

30 double unders

15 power cleans 115/80

30 double unders

15 toes to bar

Monday 10/30/17

Posted: 10/29/2017 in Uncategorized
“Weight Lifting”

Build to a heavy set of 5 thruster

“hopped up”

AMRAP in 7 minutes of:

3 thrusters (95/65)

3 lateral burpees

6 thrusters (95/65)

6 lateral burpees

9 thrusters (95/65)

9 lateral burpees

*continue adding 3 reps every round.

Sunday 10/29/17

Posted: 10/28/2017 in Uncategorized
“Finning”

4 rounds:

10 DB close grip bench presses (50/35)

15 DB single arm bent over rows (50/35) each arm

20 strict presses (empty bar)

25 band pull aparts

Saturday 10/27/17

Posted: 10/27/2017 in Uncategorized
“Ironhide”

AMRAP in 7 minutes of:

burpee box jump overs (24/20)

EMOTM 7 deadlifts (225/155)

Friday 10/27/17

Posted: 10/26/2017 in Uncategorized
“Saved by the Bell”

5 rounds for time of:

21 air squats

10/7 cal row

9 DB snatches (50/35)

Thursday 10/26/17

Posted: 10/25/2017 in Uncategorized
“Annie’s Got Balls”

100-80-60-40-20

double unders

50-40-30-20-10

sit-ups

*200m medball run after each round 20/14

Slot Machine

Posted: 10/24/2017 in CrossFit Trainers, WOD
Tags:

Teams of 3

AMRAP 7:

50 Back Squats (135/95)

50 Back Squats (185/135)

AMRAP Back Squats (225/155)

rest 3 minutes
AMRAP 7:
50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/115)

rest 3 minutes
AMRAP 7:
50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)

Monday 10/23/17

Posted: 10/22/2017 in Uncategorized
“Power”

For Time:

15-12-9

Cal Row

Power Snatch (95/65)

*Directly into….

15-12-9

Cal Row

C&J (95/65)

 

Sunday 10/22/17

Posted: 10/21/2017 in Uncategorized
“Heavy bells”

4 rounds for time of:

27 double unders

21 KBS (53/35)

15 Goblet squats (53/35)

Saturday 10/21/17

Posted: 10/20/2017 in Uncategorized
“Rock The Boat”

AMRAP 30 min:

500m row

400m run

3 rounds of “Cindy”

*”CINDY”

5 pull- ups

10 push-ups

15 air squats

Friday 10/19/17

Posted: 10/19/2017 in Uncategorized
“Dead Ahead”

4 rounds for time:

21 dead lifts (135/95)

15 box overs (24/20)

9 push jerks (135/95)

Thursday 10/19/17

Posted: 10/18/2017 in Uncategorized
“Ball Hogs”

AMRAP 15:

3 wall balls (20/14)

3 KBS (53/35)

3 cal row

*next round 6’s, then 9’s….

Wednesday 10/18/17

Posted: 10/17/2017 in Uncategorized
Squat Clean

Build to a heavy single

“Four Wheeler”

2 rounds for time:

600m run

12 squat cleans 115/80

Tuesday 10/17/17

Posted: 10/16/2017 in Uncategorized
“Lead Foot”

AMRAP 4

27/20 cal row

27 burpees

27 CTB pull-ups

REST 4

AMRAP 4

21/15 cal row

21 burpees

21 toes to bar

REST 4

AMRAP 4

15/10 cal row

15 burpees

15 pull-ups

Monday 10/16/17

Posted: 10/15/2017 in Uncategorized
Weight Lifting

Build to a heavy single power snatch

“Isabel”

For Time:

30 snatches (135/95)

Thursday 10/13/17

Posted: 10/12/2017 in Uncategorized
Skill

wall squats

“Double or Nothing”

3 rounds:

75 double unders

50 air squats

15 power cleans (135/95)

Wednesday 10/11/17

Posted: 10/10/2017 in Uncategorized
“Freedom Sauce”

AMRAP 3 min:

21 OHS (95/65)

21 erg burpees

Max cal row

REST 3 minutes

AMRAP 3 min:

18 OHS (115/80)

18 erg burpees

Max cal row

REST 3 minutes

AMRAP 3 min:

15 OHS (135/95)

15 erg burpees

Max cal row

REST 3 minutes

AMRAP 3 min:

12 OHS (155/105)

12 erg burpees

Max cal row

Tuesday 10/10/17

Posted: 10/09/2017 in Uncategorized
Strength

Build to a heavy set of 5 deadlift…

“Death Burp”

Teams of 3:

EMOTM for 12 minutes (3 rounds):

10 deadlifts (225/155)

20 sit-ups

max burpees in remaining time….

Sunday 12/17/17

Posted: 12/16/2017 in Uncategorized
“Pump It Up”

3 rounds for time of:

5 strict hand stand push-ups

5 strict pull-ups

10 dumbell strict presses

10 dumbell bent over rows (each arm)

 

1000m row

 

3 rounds for time of:

5 strict hand stand push-ups

5 strict pull-ups

10 dumbell strict presses

10 dumbell bent over rows (each arm)

 

 

Wednesday 12/13/17

Posted: 12/12/2017 in Uncategorized
“We got this”

10 rounds for time with a partner of:

20/15 cal row

8 clean and jerks (115/80)

Monday 12/11/17

Posted: 12/10/2017 in Uncategorized
“Anchors down”

4 rounds on the 4 minute of:

30 air squats

20/14 cal row

10 lateral burpees over the rower