31 Heroes on the Fourth of July

Friday, July 4, 2014: 8 am and 9 am classes only today As we celebrate the birth of this great nation, we shouldn’t forget those that have fought and died to give us freedom.  Lets honor them through this wod today.  Have a great weekend!...

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Test

Thursday, July 3, 2014 “Open Test” from CrossFit New England 20 Minute AMRAP: 50 Wall Balls (20,14)(14,10)(10,6) 50 Double Unders(150 single skips)(50 singles) 40 Box Jumps(24,20)(step up) 40 Toes to Bar(knee raises)(abmat) 30 Burpees...

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Strength

Wednesday, July 2, 2014 Jerk 3×3 Deadlift 65%x5, 75%x5, 85%x5+ Bench Press 65%x5, 75%x5, 85%x5+ Due to our holiday schedule we are going to get our Friday strength training in today.  We will start off with some jerks from the rack.  This...

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1 July

Tuesday, July 1, 2014 For time: 800 Meter run then, 5 Rounds: 15 Power Cleans(135,95)(115,75)(55,35) 25 Lateral bar jumps Welcome to July!  We have more awesome wods and events planned for the month.  On the 26th we will hold our first ever in...

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Add Some Weight

Monday, June 30, 2014 Back Squat: 65%x5, 75%x5, 85%x5+ Press: 65%x5, 75%x5, 85%x5+ Then, 2 Rounds for time: 100′ overhead walking lunge(45,25)(25,15)(15,10) 200 Meter run We are starting back over on the 5/3/1 cycle.  Today add 10 lbs to...

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Accumulation

Saturday, June 28, 2014 In teams of 2 complete: 5 Minutes: Ground to overhead(135,95)(115,75)(55,35) Row for calories 5 Minutes: Box Jumps(24,20) Deadlifts(225,155)(185,135)(115,65) 5 Minutes: Alternating 200 meter sprints 5 Minutes: Pull-ups...

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FRIDAY!

Friday, June 27, 2014 Deadlift: 40%x5, 50%x5, 60%x5 Bench Press: 40%x5, 50%x5, 60%x5 Then, Every minute on the minute(emom) for 12 minutes: Odd: 7 Back squats @40% 1 rep max Even: 10 Kettlebell swings(53,35)(44,26)(26,18) This week has been...

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