Thursday 12/7/17

Posted: 12/06/2017 in Uncategorized

8 rounds / :20 on / :10 off

Kettle Bell Swings (53/35)

cal row


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

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


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


Posted: 11/29/2017 in Uncategorized

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

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


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)…..