Month: June 2016

WOD – 7-1-16

WARM-UP 1 min singles rest :30 :30 doubles rest :30 :30 doubles 10 hang muscle cleans 8 hang power cleans 6 hang squat cleans STRENGTH 3 sets A1. KB 4 laps around rig farmers Carry A2. Russian step up x 10/leg A3. :30 UB hollow rocks WOD 8 min AMRAP: 2 Hang Squat Clean (185/125) …

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WOD – 6-30-16

WARM-UP COACHES CHOICE STRENGTH 5×3 @75% of 1rm double OH grip deadlift – 31×1 WOD 10-9-8-7-6-6-5-4-3-2-1 – Front Rack walking Lunge 20-18-16-14-12-10-8-6-4-2 – Abmat Situps 10-9-8-7-6-5-4-3-2-1- HR pushups

WOD – 6-29-16

WARM-UP 250m row 15 kb swings – light 10 kb swings – mod 200m run STRENGTH 12 min build to a 1rm weighted supinated grip pullup WOD EMOM x 21 min 1 = 13/10 cal row 2 = 15 KB swings 3 = 200m run  

WOD – 6-28-16

WARM-UP 12 min Amrap @70% effort 4 wall climbs :30 top of chinnup hold 2 “heavy” KB snatch each arm STRENGTH Strict Press 3X5 @ 21×1, rest 2 mins WOD 3 rounds for time: 15 Deadlifts (225/155) 15 burpees over the bar

WOD – 6-27-16

WARM-UP 1 min step ups 1 min box jump step down 10 air squats 10 strict knee ups 1:15 hold at bottom of back squat – hip mobility STRENGTH 2 Sets – E2:30 Back squat x 8 @ 30×1 – Back Squat x 6 @ 30×1 Back Squat x 4 @ 30×1 WOD 5 rounds for …

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WOD – 6-26-16

WARM-UP 400M run rest 2 min 200m run review movements SWOLE CITY 3 rounds for time 30 weighted abmat situps 20 banded pushups (https://www.youtube.com/watch?v=rX-rWx0Ujzo) 10 seated DB press WOD 3 rounds 20 cal AB SPRINT!!! 18 KB swings (heavy but UB) ME Strict pullups rest 3 min

WOD – 6-25-16

* Reminder the grand reopening is tomorrow, Saturday June 25th at 11am at CrossFit Fenway! Bring friends and family for some fun! * There are no classes tomorrow.

WOD – 6-23-16

          *Saturday from 11-1 we will be hosting a Grand reopening of the new CrossFit Fenway.  We will have a little fun throwdown workout planned for everyone!  Some of the workouts might include some donut eating, cheeseburger action and some extra surprise stuff for everyone! Hope to see everyone out there!!! …

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WOD – 6-22-16

*Saturday from 11-1 we will be hosting a Grand reopening of the new CrossFit Fenway.  We will have a little fun throwdown workout planned for everyone!  Some of the workouts might include some donut eating, cheeseburger action and some extra surprise stuff for everyone! Hope to see everyone out there!!! *We have just added a beginner …

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WOD – 6-21-16

Hey Athletes…. As some of you may know our team, Team Back Bay qualified for the CrossFit games in California.  Molly and I who both represent Back Bay and CrossFit Fenway are both part of this team.  This is our 4th year in a row competing at the CF games and look forward to represent …

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