Monday 1/22/18

Posted: 01/21/2018 in Uncategorized

“Water Power”

AMRAP 15:
60 Double Unders
30/21 Calorie Row
10 Power Snatches (115/80)

Sunday 1/21/18

Posted: 01/20/2018 in Uncategorized

Romanian Deadlift

4×8

“Midline Madness” 

4 Giant Sets, Not For Time:

15 Abmat Sit-Ups

20 Hip Extensions

25 Flutter Kicks

30 Banded Good Mornings

Friday 1/19/18

Posted: 01/18/2018 in Uncategorized
“Chip Shot”

AMRAP 13:

70 DB snatches (50/35)

60 wall balls (20/14)

50/35 cal row

40 HSPU

Thursday 1/18/18

Posted: 01/18/2018 in Uncategorized
Sumo Deadlift

build to a heavy 3 rep

“lung butter”

Teams of 3

AMRAP 20:

7 kettle bell swings (70/53)

150’ shuttle sprint

7/5 cal row

150’ shuttle sprint

Wednesday 1/17/18

Posted: 01/16/2018 in Uncategorized
“Slap happy”

AMRAP 5:

But in: 100 double unders

12 front squats (95/65)

4 burpee bo jump overs (24/20)

rest 5 minutes

AMRAP 5:

Buy in: 100 double unders

8 front squats (115/80)

4 burpee Box jump over (24/20)

rest 5 minutes

AMRAP 5:

Buy in: 100 double unders

4 front squats (135/95)

4 burpee Box jump overs (24/20)

Tuesday 1/16/18

Posted: 01/15/2018 in Uncategorized
“Handle bars“

4 rounds:

21/15 cal row

15 toes to bar

7 power clean and jerks (155/105)

Monday 1/15/18

Posted: 01/14/2018 in Uncategorized
Back Squat

3 sets of 5

“Doctor’s Orders”

3 rounds:

50 air squats

35 Push-ups

20/15 calorie row

Friday 1/12/18

Posted: 01/11/2018 in Uncategorized
“Guys and Glory”

21-15-9

cal row

thruster (95/65)

15-12-9

Cal row

hang squat clean (95/65)

12-9-6

lateral burpees over the bar

over head squats (95/65)

 

Wednesday 1/10/18

Posted: 01/10/2018 in Uncategorized
“Marston”

AMRAP 20:

1 dead lift (315/205)

10 toes to bar

15 bar facing burpees

Monday 1/9/18

Posted: 01/08/2018 in Uncategorized
Hang squats snatch

build to a heavy single

“high heels”

AMRAP 9:

10 hang squat snatches (75/55)

30 double unders

 

Monday 1/8/18

Posted: 01/07/2018 in CrossFit Trainers, WOD
Tags:
“Sea Sick”

On the 4:00 x 5 Rounds:
21/15 Calorie Row
14 Alternating Dumbbell Snatches (50/35)
7 Burpee Box Jump Overs (24/20)

Friday 1/4/18

Posted: 01/04/2018 in WOD
Tags:
“Buddy-Buddy”

Teams Of 3

AMRAP 20:

50 strict pull-ups

75 bench presses (135/95)

70/50 cal row/bike/ski

Thursday 11/4/17

Posted: 01/03/2018 in Uncategorized, WOD
“Curve Ball”

100-80-60-40-20

double unders

50-40-30-20-10

sit-ups

25-20-15-10-5

medball cleans (20/14)

 

Wednesday 1/3/18

Posted: 01/02/2018 in WOD
3 position power snatch

build to a heavy complex

“power wheels”

AMRAP 3:

12/9 cal row

12 power snatches (95/65)

rest 3:00

AMRAP 3:

12/9 cal row

8 power snatches (115/80)

rest 3:00

AMRAP 3:

12/9 cal row

4 Power snatches (135/95)

Tuesday 1/2/18

Posted: 01/02/2018 in WOD

“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

Monday 1/1/18

Posted: 01/01/2018 in Uncategorized
Happy New Year!

Sunday 12/31/17

Posted: 12/30/2017 in Uncategorized
“Last Chance”

AMRAP in 10 minutes of:

Max Meter Row

min 1: 1 Box over (24/20)

min 2: 2 Box overs (24/20)

min 3: 3 Box overs (24/20)

min 4: 4 Box overs (24/20)

min 5: 5 Box overs (24/20)

min 6: 6 Box overs (24/20)

min 7: 7 Box overs (24/20)

min 8: 8 Box overs (24/20)

min 9: 9 Box overs (24/20)

Saturday 12/30/17

Posted: 12/29/2017 in Uncategorized
“Any Minute”

Teams of 3:

On the minute for 24 minutes (6 rounds):

minute 1: 1 round of “Cindy”

minute 2: 10 hang Power snatches (95/65)

minute 3: max cal row

minute 4: Rest

 

Friday 12/29/17

Posted: 12/28/2017 in Uncategorized
Dead lift

heavy set of 3

“smooth criminal”

AMRAP in 15 minutes of:

60 double unders

30 wall balls (20/14)

15 deadlifts (245/165)

Thursday 12/28/17

Posted: 12/28/2017 in Uncategorized
“Freezer Burn”

30-25-20-15-10

cal row

Russian KBS (70/53)

10m shuttle sprint

12/27/17

Posted: 12/26/2017 in Uncategorized
3 position squat clean

build to a heavy complex

“clean shave”

3 rounds:

15 chest to bar pull-ups

12 lateral barbell burpees

9 squat cleans (135/95)

Tuesday 12/26/17

Posted: 12/25/2017 in Uncategorized
“First Degree”

27-21-15-9

Wall balls (20/14)

SDLHP (75/55)

Box jumps (24/20)

Push press (75/55)

Cal row

Sunday 12/24/17

Posted: 12/23/2017 in Uncategorized
Gym is Closed, Merry Christmas Eve!

IN THE ORDER OF THE SONG, 1, 2/1, 3/2/1, 4/3/2/1, 5/4/3/2/1 ETC…….

95/65

1 DEADLIFT

2 HANG POWER CLEANS

3 FRONT SQUATS

4 STRICT PRESS

5 BACK SQUATS

6 PUSH PRESS

7 THRUSTER

8 SQUAT CLEAN

9 PUSH JERKS

10 POWER SNATCH

11 OVERHEAD SQUATS

12 SUMO DEADLIFT HIGH PULLS

MERRY CHRISTMAS YALL!!!!!!!!!!

Friday 12/22/17

Posted: 12/21/2017 in Uncategorized
Hang Power Clean

heavy set of 2 reps

“DT”

5 rounds for time of:

12 dead lifts (155/105)

9 hang power cleans (155/105)

6 push jerks (155/105)

Thursday 12/21/17

Posted: 12/20/2017 in Uncategorized
“Loose Cannon”

3 rounds of:

3:00 row/bike/ski/burpee

2:00 10m shuttle sprints

1:00 sit-ups

2:00 rest

Wednesday 12/20/17

Posted: 12/19/2017 in Uncategorized
“Double Decker”

AMRAP in 15 minutes of:

15 power snatches (75/55)

30 double unders

15 wall balls (20/14)

30 double unders

Tuesday 12/19/17

Posted: 12/18/2017 in Uncategorized
“Nickel and Dime”

AMRAP in 5 minutes of:

21-15-9

Kettle Bell Swing (53/35)

Front Squats (115/80)

15-10-5

Cal Row

(rest 5 minutes)

AMRAP in 5 minutes of:

21-15-9

Kettle Bell Swing (53/35)

Front Squats (115/80)

15-10-5

Cal Row

 

 

Monday 12/18/17

Posted: 12/17/2017 in Uncategorized
“Water Wings”

AMRAP in 20 minutes of:

27/21 cal row

21 chest to bar pull-ups

15 burpees Box jumps (24/20)

9 clean and jerks (135/95)

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