Oct
16
5:15 AM05:15

Tuesday's WOD

Tuesday, October 16, 2018

Strength/Skill

SNATCH POSITIONING

Snatch Positioning
5 Reps at 1 & 2 Positions
5 Reps at Snatch Highpull
5 Reps at 1, 2 & 3
5 Reps at Overhead Squat
5 Reps at 4 (Snatch Balance)

WOD:

"DORK"

6 rounds for time of:
60 Double Unders | 120 Singles
30 American Kettlebell Swings 53/35 or 35/26 
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.

Accessory Work

REVERSE HYPER

4x15 Reverse Hyper

View Event →

Oct
12
5:15 AM05:15

Friday's WOD

Friday, October 12, 2018

Strength/Skill

DEADLIFT 8-8-5-3-5+

8 @ 45%
8 @ 55%
5 @ 65%
3 @ 75%
5+ @ 80%

WOD:

COMPTRAIN: "OPEN TEST"

AMRAP 20:
50 Wallballs 20/14 or 14/10
50 Double-Unders or Single Unders
40 Box Jumps or Step Ups 24/20
40 Toes-to-Bar or Hanging Knee Raises
30 Chest-to-Bar Pull-ups or Scale as Needed
30 Burpees
20 Power Cleans 155/105 or 115/75 or 75/35
20 Jerks 155/105 or 115/75 or 75/35
10 Power Snatch 155/105 or 115/75 or 75/35
10 Muscle ups or Scale as Needed

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Oct
11
5:15 AM05:15

Thursday's WOD

Thursday, October 11, 2018

Strength/Skill

1 REP SQUAT CLEAN ATTEMPT

WOD:

7 MINUTES OF MUSCLE UPS

7 Minute AMRAP of: Muscle Ups (ring or bar)
Scaling Options 
1 Burpee then, 1 C2B Pullup
1 Burpee then, 1 Pullup
1 Burpee then, 1 Jumping C2B Pullup
1 Burpee then, 1 Jumping Chin Over Bar Pullup

Accessory Work

800M RUN

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Oct
10
5:15 AM05:15

Wednesday's WOD

Wednesday, October 10, 2018

Strength/Skill

1-2-3 STRICT PRESS/PUSH PRESS/PUSH JERK COMPLEX

5 Sets of:
1 Strict Press
2 Push Press
3 Push Jerk

WOD:

181010

17 Minute AMRAP of:
4 Plate Push Trips(down = 1, back = 2) 45/25
15 Plate Goblet Squats 45/25 (holding your plate)
2 Rope Climbs | 4 Lying Rope Climbs | 12 Ring Rows

Accessory Work

BROAD JUMP

Longest broad jump (4 attempts)

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Oct
9
5:15 AM05:15

Tuesday's WOD

Tuesday, October 9, 2018

Strength/Skill

1 REP SNATCH ATTEMPT

WOD:

181009

3 Rounds for Time of:
20 Toes 2 Bar | Lying Toes 2 Bar | 45 Hanging Knee Raises
15 Single Arm DB Thrusters 50/35 or 35/25 or 25/15
15 Single Arm DB Thrusters 50/35 or 35/25 or 25/15 (the other arm)

Accessory Work

REVERSE HYPER

4x15 Reverse Hyper

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Oct
8
5:15 AM05:15

Monster Monday

Monday, October 8, 2018

Monster Monday

BACK SQUAT 8-8-5-3-5+

8 reps @ 45%
8 reps @ 55%
5 reps @ 65%
3 reps @ 75%
5+ reps @ 80%

181008

For Time:
1 Mile Run
-then-
10 Rounds of:
6 C2B Pullups | 9 Pullups | 12 Ring Row or Adj Bar Pullups
9 HSPU | 9 HR Pushups
12 Pistol Squats | 16 Jumping Air Squats

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Oct
5
5:15 AM05:15

Friday's WOD

Friday, October 5, 2018

Strength/Skill

SLED PUSH (METCON)

Number of Trips completed 230/180 in two minutes

WOD:

20 Minute AMRAP : Increase by One Rep Each Movement, Each Round
1 s20 185/125 or 115/75 or 65/45
1 Chest2Bar Pullup | 2 Pullups | 4 Ring Row or Adjustable Bar
1 Box Jump 30/24 or 24/20 or 20/3 Plates

Accessory Work

800M RUN

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Oct
4
5:15 AM05:15

Thursday's WOD

Thursday, October 4, 2018

Strength/Skill:

CLEAN 8-8-5-3-5+
OR
CLEAN POSITIONING
Week 8

WOD:

COMPTRAIN: "TWIST AND SHOUT"

10 Rounds For Time:
1 Power Snatch 155/105 | 135/95 | 95/65 | 65/35
2 Overhead Squats 155/105 | 135/95 | 95/65 | 65/35
3 Power Clean and Jerks 155/105 | 135/95 | 95/65 | 65/35
40 Double Unders | 80 Single Unders
*19 Minute Cap*

Accessory Work:

6X15 CAL ASSAULT BIKE

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Oct
3
5:15 AM05:15

Wednesday's WOD

Wednesday, October 3, 2018

Strength/Skill:

OVERHEAD STABILITY WORK

Double DB Walk - Down to rig and back x4 50/35 or 35/25 or 25/15
Single DB Walk - Down to rig and back x4 50/35 or 35/25 or 25/15
Single DB Overhead Squat 2x10 50/35 or 35/25 or 25/15
Double DB Overhead Squat 2x10 50/35 or 35/25 or 25/15

WOD:

DIANE

21-15-9 reps, for time
Deadlift 225 lbs/ 155lbs
Handstand push-ups

10 Minute Cap

*Rest 3 Minutes*

181003

21-15-9
Toes 2 Bar | Lying Toes 2 Bar | 1.5x Hanging Knee Raises
Burpees

10 Minute Cap

Accessory Work:

CROSS BODY SINGLE LEG RDL 

4 x 20 (two sets per side)
Increase in Weight as Able

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Oct
1
5:15 AM05:15

Monster Monday

Monday, October 1, 2018

Monster Monday

BENCH PRESS 8-8-5-3-5+

WOD:

15-12-9 Bar Muscle ups | 18-15-12 Chest 2 Bar Pull-ups | 21-18-15 Pull-ups | 24-21-18 Adj Bar Pullups/Ring Rows
40-30-20 DB Thrusters 50/35 or 35/25 or 25/15

1 MILE RUN

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Sep
27
5:15 AM05:15

Thursday's WOD

Thursday, September 27, 2018

Strength/Skill

CLEAN 8-8-5-3-5+

CLEAN POSITIONING

5 Reps at 1 & 2 Positions
5 Reps at Clean Highpull
5 Reps at 1, 2 & 3
5 Reps at Front Squat
5 Reps at 4 (Split Jerk)

Week 7

WOD:

TEAM SERIES EVENT 2

Team Series Event 2 (as an individual)

Complete for time (with a 7 minute cap):
20 squat cleans, 135/95 or 95/65 or 55/35
20 squat cleans, 185/125 or 135/95 or 65/40
20 squat cleans, 225/155 or 155/105 or 75/45

3 Minute Rest

TEAM SERIES 1 (as an individual)

7 Minutes to Accomplish as Many
Bar Facing Burpees

Accessory Work

30 CAL ASSAULT BIKE x 1

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Sep
26
5:15 AM05:15

Wednesday's WOD

Wednesday, September 26, 2018

Strength/Skill

SNATCH 8-8-5-3-5+

Score highest weight and reps at the end, in notes make sure to note each weight increment used

SNATCH POSITIONING

Snatch Positioning
5 Reps at 1 & 2 Positions
5 Reps at Snatch Highpull
5 Reps at 1, 2 & 3
5 Reps at Overhead Squat
5 Reps at 4 (Snatch Balance)

WOD:

180926

2 Rounds For Time of:
48 Ft DB Lunge Complex 50/35 or 35/25 or 25/15
-Lunge, Lunge, Thruster
50 Abmat Situps

Accessory Work

REVERSE HYPER

4x15 Reverse Hyper

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Sep
25
5:15 AM05:15

Tuesday's WOD

Tuesday, September 25, 2018

09/25/1986

32 Minute AMRAP of (number of years old) :
9 HSPU / Hand Release Pushups / Box HSPU
5 Deadlift *
5 Hang Cleans
5 Front Squats
5 Shoulder to Overhead
5 Overhead Squats *
**135/95 or 95/65 or 75/35**
19 Pullups / Box Pullups / Ring Rows
86 Double Unders / 200 Single Unders

View Event →
Sep
24
5:15 AM05:15

Monster Monday


Monday, September 24, 2018

Monster Monday

OVERHEAD SQUAT 8-8-5-3-5+

8 Reps @ 45%
8 Reps @ 55%
5 Reps @ 65%
3 Reps @ 75%
5+ Reps @ 80%

180924

15 Min AMRAP of:
5 Burpees
10 Pushups
20 Air Squats 

BROAD JUMP

Longest broad jump (4 attempts)

View Event →
Sep
20
5:15 AM05:15

Thursday's WOD

Thursday, September 20, 2018

Strength/Skill:

CLEAN 8-8-5-3-5+
OR
CLEAN POSITIONING
Week 6

WOD:

15 Minute AMRAP of:
50ft Handstand Walk | 90 Second HS Hold | 2min Plank Hold
20 DB Cossack Squats 50/35 or 35/25 or 25/15
20 Box Jump & Overs 24/20 | Step Overs

Accessory Work:

4x15 REVERSE HYPER

View Event →
Sep
19
5:15 AM05:15

Wednesday's WOD

Wednesday, September 19, 2018

Strength/Skill:

5 SETS MAX REPS: STRICT WEIGHTED PULLUPS

Pick a weight and try to achieve highest rep count
Suggested Guys: 35lbs, Girls: 10lbs

5 SETS: MAX TIME ECCENTRIC PULLUP

Max Time Eccentric Pullup (slow decent) time ends when you fail, make sure you do your weighted pullups/Box Pullups first!

WOD:

5 Minute AMRAP:
Complete a 400m Run, Then: Max Muscle-Ups | c2b Pullups | Pullups | Adjustable Bar or Ring Row
~1 Minute Rest~
5 Minute AMRAP:
Complete a 400m Run, Then: Max Thrusters 115/75 or 85/55 or 55/35
~1 Minute Rest~
5 Minute AMRAP:
Complete a 400m Run, Then: Max Double Unders/Single Unders

Accessory Work:

1 MILE RUN

View Event →
Sep
18
5:15 AM05:15

Tuesday's WOD

Tuesday, September 18, 2018

Strength/Skill:

SNATCH 8-8-5-3-5+
OR
SNATCH POSITIONING
Week 6

WOD:

4 Rounds for Time of:
25 Cal Row
25 Ring Dips / 35 HR Pushups

Accessory Work:

CROSS BODY SINGLE LEG RDL 

4 x 20 (two sets per side)
Increase in Weight as Able

View Event →
Sep
17
5:15 AM05:15

Monster Monday

Monday, September 17, 2018

Monster Monday

FRONT SQUAT 8-8-5-3-5+

WOD:

15 Min AMRAP of:
30 Wallballs 20/14 or 14/10
20 Toes2Bar | 30 Hanging Knee Raises | 30 Lying Toes2Bar
10 Burpees Over The Bar (Laterally)
05 Front Squats @ 75% of your Max Weight Established Today

2- 30 CAL ASSAULT BIKE

View Event →
Sep
14
5:15 AM05:15

Friday's WOD

Friday, September 14, 2018

Strength/Skill:

DEADLIFT 8-8-5-3-5+

WOD:

For Time:
1000m Row
1200m Run (3 laps)
45 Sumo Deadlifts 225/155
45 Burpees Over The Bar
45 American KB Swings 70/44 or 53/35 or 35/26
45 Box Jump & Overs 24/20 or Step up and Overs
45 HSPU | 68 HR pushups

View Event →
Sep
13
5:15 AM05:15

Thursday's WOD

Thursday, September 13, 2018

Strength/Skill:

CLEAN 8-8-5-3-5+
OR
CLEAN POSITIONING
week 5

WOD:

15 Minute AMRAP of:
3 - 10ft Handstand Walks | 60 Second HS Hold | 90 Second Plank Hold
30 Toes 2 Bar | 30 Hanging Knee Raises | 30 Lying Toes 2 Bar
30 DB Snatches 50/35 or 35/25 or 25/15

Accessory Work:

DOUBLE UNDERS

View Event →
Sep
12
5:15 AM05:15

Wednesday's WOD

Wednesday, September 12, 2018

Strength/Skill:

1-2-3 STRICT PRESS/PUSH PRESS/PUSH JERK COMPLEX
5 Sets of:
1 Strict Press
2 Push Press
3 Push Jerk

WOD:

For Time:
21 Pullups | 40 Ring Row or Adjustable Bar
21 Thrusters 95/65 or 75/55 or 55/35
400m Run
15 C2B Pullups | 23 Pullups | 30 Ring Row or Adjustable Bar
15 Thrusters 135/95 or 95/75 or 65/45
400m Run
09 Bar Muscle Ups | 15 C2B Pullups | 18 Pullups | 20 Ring Row or Adjustable Bar
09 Thrusters 185/125 or 115/85 or 75/50
400m Run

Accessory Work:

4x15 Reverse Hyper

View Event →
Sep
11
5:15 AM05:15

Tuesday's WOD

Tuesday, September 11, 2018

Strength/Skill:

SNATCH 8-8-5-3-5+
Or
SNATCH POSITIONING
Week 5

WOD:

CROSSFIT MAYHEM: 090418

3 rds
30 Wall Balls (20/14) (14/10)
20 Hang Power Cleans (115/75) (85/55) (55/35)
10 Bar Facing Burpees

Accessory Work:

CROSS BODY SINGLE LEG RDL - 4 x 20 (two sets per side)
Increase in Weight as Able

View Event →
Sep
10
5:15 AM05:15

Monster Monday

Monday, September 10, 2018

Monster Monday

BACK SQUAT 8-8-5-3-5+

CROSSFIT MAINSITE: 180909

For time:
100 Air Squats
4 Rope Climbs | 8 Laying Rope Climbs | 20 Ring Rows
75 Air Squats
3 Rope Climbs | 6 Laying Rope Climbs | 18 Ring Rows
50 Air Squats
2 Rope Climbs | 4 Laying Rope Climbs | 16 Ring Rows
25 Air Squats
1 Rope Climb | 2 Laying Rope Climbs | 14 Ring Rows

BENCH PRESS 8-8-5-3-5+

View Event →
Sep
7
5:15 AM05:15

Friday's WOD

Friday, September 7, 2018

Strength/Skill:

SLED PUSH (METCON)

Number of Trips completed 230/180 in two minutes

WOD:

25 Min AMRAP of:
30 Double Unders | 90 Singles
30 Dumbell Snatches 50/35 or 35/25 or 25/15
30 Double Unders | 90 Singles
30 Dumbell Front Rack Lunges 50/35 or 35/25 or 25/15
05 Muscle Ups Ring or Bar | 10 c2b Pullups | 15 Pullups | 20 Adjustable Bar or Ring Rows

View Event →
Sep
6
5:15 AM05:15

Thursday's WOD

Thursday, September 6, 2018

Strength/Skill:

CLEAN 8-8-5-3-5+
OR
CLEAN POSITIONING
Week 4

WOD:

"COMPTRAIN: GO FISH"

For Time: 
1,000 Meter Row
Directly into…
3 Rounds:
21 Deadlifts (135/95)
15 Barbell-Facing Burpees
9 Push Jerks (135/95) or Whatever you need to accomplish the task.

Accessory Work:

MUSCLE UPS

View Event →
Sep
5
5:15 AM05:15

Wednesday's WOD

Wednesday, September 5, 2018

Strength/Skill:

OVERHEAD STABILITY WORK

Double DB Walk - Down to rig and back x4 50/35 or 35/25 or 25/15
Single DB Walk - Down to rig and back x4 50/35 or 35/25 or 25/15
Single DB Overhead Squat 2x10 50/35 or 35/25 or 25/15
Double DB Overhead Squat 2x10 50/35 or 35/25 or 25/15

WOD:

"COMPTRAIN: PROFESSOR CHAOS"

For Time: 
30 Chest to Bar Pull-Ups | 40 Pullups | 50 Adjustable Bar Pullups or Ring Rows
800 Meter Run
15 Power Snatches 135/95 or 95/65 or 75/35
800 Meter Run
15 Power Snatches 135/95 or 95/65 or 75/35
800 Meter Run
30 Chest to Bar Pull-Ups | 40 Pullups | 50 Adjustable Bar Pullups or Ring Rows
*30 Minute Cap

Accessory Work:

CROSS BODY SINGLE LEG RDL
4 x 20 (two sets per side)
Increase in Weight as Able

View Event →
Sep
4
5:15 AM05:15

Tuesday's WOD

Tuesday, September 4, 2018

Strength/Skill:

SNATCH 8-8-5-3-5+
OR
SNATCH POSITIONING
Week 4

WOD:

For Time: 
21-18-15-12-9:
Handstand Push-ups | 1.5 HR Pushups
DB Box Step Overs (24/20) | Step Overs 50/35 or 35/25 or 25/15

Accessory Work:

4x15 Reverse Hyper

View Event →