Month: May 2016

WOD – 6-1-16

  WARM-UP 200m row x 4 *in between each row 10 abmat situps   STRENGTH 3 Sets 8 DB SA bench press 18 GHD situps (weighted situps for new comers) no strict t2b 20 underhand band pull aparts   WOD 2k row for time

WOD – 6-1-16

  WARM-UP 400m run 10 pushups 10 light KB swing STRENGTH 4 sets not for time: 3 wall climbs 20 sec sec ring support (top of pushup hold) 30 sec hang with scars retracted rest :90 WOD Every 4 mins x 5 sets 200m run 15 KB swings 12 Alt KB cleans 10 Alt KB snatch …

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WOD – 5-30-16

WOD: Memorial Day Murph: For time: 1 mile Run then: Broken up anyhow: 100 Pull Ups 200 Push Ups 300 Air Squats 1 mile Run * You will also have the option to run from Fenway to back bay and complete the gymnastics part of murph at Back Bay and then run back to Fenway. …

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WOD – 5-29-16

  WARM-UP 100m row sprints x 5 SWOLE CITY SUNDAY 3 Sets 10 Back Rack Lunge Steps 10 Curl to press 20 banded abdominal pulldowns rest :90   WORKOUT 1 30 Burpee box jump overs for time rest 2:1 WORKOUT 2 500m row for time rest 2:1   WORKOUT 3 1 Set Max Effort KB …

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WOD – 5-28-16

  WARM-UP 400M run 10 light KB Swings 10 Box jumps 5 min mobility   Team WOD: 11 rounds split up between you and a partner anyway you want: 15 Kettlebell Swings (24/16) 15 Hang Power Clean (95/65) 15 Box Jumps (24/20)

WOD – 5-27-16

*Thank you so much for the card and encouragement for this weekends East Regional.  It is so cool to have this awesome community behind us and really support us since we have moved into Boston and CrossFit Fenway.  If anyone is interested in watching we will be heat 3 on Friday and hopefully the entire weekend. …

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WOD – 5-26-16

  WARM-UP COACHES CHOICE STRENGTH 4 sets: A1. 6 over the box jumps  – completely jump over box A2. 4 pistol sqauts / leg @ 21×1 3 sets: B1. strict knees to elbows x 8 reps B2. 15 GHD back extensions WOD 3 rounds each for time: 12 thrusters (100#/70#) 9 burpees to a 6″ …

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WOD – 5-25-16

  WARM-UP 200m row x 4 – rest 1:1 in between each set 3 pushups 5 ring rows 7 situps STRENGTH 6-10 weighted strict ring dips (no weight or pushups) *increase from last week* 16 GHD situps (weighted situps for new comers) no strict t2b 20 band pull aparts WOD 5-4-3-2-1 Rope Climbs (go legless …

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WOD – 5-24-16

  WARM-UP 1 min singles rest :30 1 min doubles 10 american kb swings review TGU STRENGTH 3 sets not for time: 2 TGU / side 2 wall climbs 20m Crawl WOD 3 sets: 200m run 3 High Box Jumps 6 TTB 9 AKBS 50 DU rest 90 seconds same time per set

WOD – 5-23-16

  WARM-UP 500m row 10 air squats 10 frankenstein squats review and drill hang squat clean STRENGTH Front squat Build to a heavy double with a 30×1 tempo WOD FT: 15 Hang Squat Clean (135/95) 7 MU(7 pullups/7 pushups) 12 Hang Squat Clean (155/105) 5 MU 9 hang squat clean (175/115) 3 MU

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