Workout Of The Day

  • 181020 - 10/20/18

    Group Warm up 

    Group Mobility 




    WOD ( Workout of the Day ) 

    Every 7 minutes, for 28 minutes - 4 rounds. 

    500m Row 

    15 Toe to bar 

    30 Push ups - 

    RX+ 20 Handstand push ups 

  • 181019 - 10/19/18

    Group Warm up 

    Group Mobility 




    Strength - Yoke carry! 

    Every 3 minutes, for 7 sets - 140ft yoke carry. Add weight each set if possible. 



    WOD ( Workout of the Day ) 

    For time: 

    1 mile / .8 bike 

    10 Ring muscle ups 

    20 Shoulder to overhead 

    30 Backsquats - from the floor 

    40 Slam balls (40/20lbs) 

    RX (155/105lbs) 

    Lv.2 (115/85lbs) 

  • 181018 - 10/18/18

    Group Warm up 

    Group Mobility 




    WOD ( Workout of the Day ) 

    "Dork" 

    6 rounds for time of: 

    60 Double unders 

    30 Kettlebell swings - American (53/35lbs) 

    15 Burpees 


    Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine - alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that. 

    He had a big presence in his local CrossFit community, coaching and training at several affiliates. He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members. 

  • 181017 - 10/17/18

    Group Warm up 

    Group Mobility 




    Strength - 4 sets. 
    1.) 12 walking lunges - Barbell, alternate steps. Build to a heavy 12. 
    - Rest 20 seconds - 
    2.) 20 Banded wood chops - keep band tension the same. 
    - Rest 1 minute - 


    WOD ( Workout of the Day ) 

    12 minute AMRAP 

    2 Box jumps (30/24") 

    2 Burpee dumbbell deadlifts - RX (50/35lbs) Lv.2 (35/20lbs) 

    4

    6

    6 etc.. until the time expires. 


  • 181016 - 18/10/16

    Group Warm up 

    Group Mobility 




    Strength - Every minute on the minute, for 12 minutes - 4 sets. 

    1.) 3 high hang power cleans 

    2.) 2 Hang power cleans - 1 above the knee & 1 below the knee. 

    3.) 2 Low hang power cleans - "2 off the ground. 


    *Add weight after hitting all positions! Focus should be on technique today. 


    WOD ( Workout of the Day ) 

    On a 18 minute clock: Perform 5 rounds of the assigned work... then with any remaining time  establish a 1 rep max power or squat clean. Your score is total weight successfully lifted. 

    18 minutes to complete: 

    5 Rounds 

    200m run 

    12 sit ups - RX+ GHD 

    9 Power cleans - RX (115/85lbs)  Lv.2 (85/65lbs) 

    With remaining time find a heavy power or squat clean. 

  • 181015 - 10/15/18

    Group warm up

    Group Mobility 



    Strength - 3 sets 

    1.) 12 seated dumbbell strict press - (6R/6L) *Move up in weight if possible. 
    - Rest 20 seconds - 
    2.) 6 Strict chin ups - 3 second negative on each rep. 
    - Rest 20 seconds -
    3.) 1 minute sandbag hold - bearhug style. Use the heaviest weight possible. 
    - Rest 1:30 -



    WOD ( Workout of the Day ) 

    Every 4 minutes, for 20 minutes - 5 rounds. 

    Row 300/250m 

    20 Dumbbell push press (10R/10L) 

    RX (55/35lbs) Lv.2 (35/20lbs) 

    *Score is slowest and fastest round times added together. 

  • 181013 - 10/13/18

    Please join us at 10 for a free community workout!! Looking forward to meeting everyone! 

  • 181012 - 10/12/18

    Group Warm up 

    Group Mobility 




    Strength 

    10 Rounds of: 150ft single arm farmers carry  (75ft/75ft) - Rest 60 seconds between rounds. Use kettlebells or dumbbells for all sets!! Build in weight from round to round. 



    WOD ( Workout of the Day ) 

    For time: * 13 minute time cap 

    50 Power snatches * Every 2 minutes stop and perform 12 box jump overs ( 24/20" ) 

    RX ( 135/95lbs ) 

    Lv.2 ( 95/65lbs ) 

    Lv.3 ( 75/55lbs ) 


  • 181011 - 10/11/18

    Group Warm up 

    Group Mobility




    WOD ( Workout of the Day ) 

    0:00 - 10:00 ( 2 rounds for time ) 

    30/20 Calorie assault bike 

    2 Rope climbs 

    15 Slam balls ( 40/20lbs ) 

    10:00 - 20:00 ( 2 rounds for time ) 

    30 Wall ball shots ( 20/14lbs ) 

    20 Burpees 

    15/12 Calorie row 

    20:00 - ? ( for time ) 

    10 - 8 - 6 - 4 - 2 

    Strict pull ups 

    Push ups  RX+ (45/25lb plates ) 


  • 181010 - 10/10/18

    Group Warm up 

    Group Mobility 




    Strength - 6 sets of: 

    5 Dumbbell bent over rows - per arm.

    5 Alternating single arm dumbbell bench press 

    - Rest 1:30/2 minutes - 

    *Complete 5 rows on the R & L then 10 Dumbbell bench press alternating arms every rep! Rest 2 minutes and repeat for 6 sets, add weight from set to set if possible. 


    WOD ( Workout of the Day ) 

    Teams of 2, for time: * 20 minute time cap. 

    21-15-9-15-21 

    Sandbag clean over the shoulder RX (100/65lbs) RX+ (150/100lbs) 

    **150ft Sled push after each set! Only one person working at a time. 



  • 181009 - 10/9/18

    Group Warm up 

    Group Mobility 




    Strength 

    Every 2 minutes x 6 sets of: Three position power clean.

    High Hang + Mid thigh + Hang above the knee. Focus on hitting the proper positions instead of pushing weight. 


    WOD ( Workout of the Day ) 

    Every minute on the minute, for 21 minutes. 

    1.) 50 Double unders 

    2.) 8 Shuttle runs 

    3.) 10 Toe to bar 

    *All workouts can be scaled on an individual basis. 

  • 181008 - 10/8/18

    Group Warm up 

    Group Mobility 




    Strength - 5 sets of: 

    6 Bulgarian split squats - each leg.


    4 single leg box jumps - each leg. (24/20") 

    10 Barbell good morning 

    *All exercises are performed one after another. Rest 90 seconds after completing all three exercises. Split squat weight can be improved from set to set if technique allows. 


    WOD ( Workout of the Day ) 

    5x500m row - Work / Rest 1:1 

    *Score is fastest and slowest 500m times. 

    *You should aim to be within +/- 5 seconds of your best 500m row ( on the day ) throughout all sets. 


  • 10/6/18 - 181006

    Group Warm up 

    Group Mobility 




    WOD ( Workout of the Day ) 

    Teams of 2 

    For time: 

    3,000m Row 

    50 Back squats (225/155lbs)

    50 Sandbag Cleans (150/100lbs) 

    *Everything can be broken how you and your partner see fit, however the sandbag cleans must be alternated every single rep! Racks may be used for the squats. 

    **25 minute time cap**

  • 10/5/18 - 181005

    Group Warm up 

    Group Mobility 



    Strength 

    Every 2 minutes x 7 sets: 1 split jerk - Build to a heavy single for the day!


    WOD ( Workout of the Day ) 

    20 minute alternating EMOM 

    1. 10 Shoulder to overhead *Weight goes up every 2 rounds. 

    2. 100m run *As fast as possible! 

    Rounds 1 -2 (75/55lbs) 

    3-4 (95/65lbs) 

    5-6 (115/75lbs)

    7-8 (135/85lbs)

    9-10 (155/95lbs) 

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