“Boston Strong”

Apr 16th, 2018

Category: CrossFit

“Boston Strong”

Sean

We will be running a reduced schedule tonight for Patriots Day/Marathon Monday with All Levels classes in Southie Green only. If you are around and typically take night classes in Orange come over to green for a good time 🙂

I will never forget the look on the pastor’s face when I passed him a check for $30,000 at the church’s office behind the Ashmont train station. It was about 3 weeks after the Marathon bombings and this was the donation drop-off location for the Richard family who were residents of Dorchester. The Richard family lost their son Martin in the bombing, in addition to the mother and daughter suffering serious injuries. We chose the the Richard family as the beneficiary for our fundraiser because we wanted desperately to help a local family in need at a time when we were boasting “Boston Strong” but were still feeling helpless.

This was probably one of my proudest days as a CrossFitter. Forget about Regionals and competing at the CrossFit Games; this was monumental. After the bombings we put together this “Marathon Monday” workout and a donation page and the CrossFit community rose to the occasion. Local gyms and even gyms across the country took this workout, posted it on their own sites, and asked for donations. What started as a hope to raise a few bucks from members and a handful of other Boston area gyms, turned into a chain reaction resulting in $30,000 fricking dollars in the bank in a week! I was blown away by the compassion of the CrossFit community and the eagerness of other affiliate owners in promoting our WOD and donation page.

Every Marathon Monday our minds will always go back to that awful day with the abundance of heartbreaking photos and that helpless pit in our stomachs. However, the memory of passing that check over and the feeling of being proud and grateful to be involved in such a positive and supportive community will always remain strong in my mind. We are Boston Strong. We are CrossFit Strong. We are CrossFit Southie Strong <3

Warm Up
Partner Up!
Partner 1- Run 200m
Partner 2- Arnold Press (10’s/5’s)
Switch
P1- Run 200m
P2- Reverse Flys
Switch
P1- Run 200m
P2- Front Raise to Lat Raise
Switch

* use small change plates (2.5s, 5s, 10s) for the shoulder activator exercises in the warm up

Skill
Pull-ups
Butterfly pull-ups

WOD (30 minute cap)
“Marathon Monday”
5 Rounds
4 Squat Clean and Jerks (185,125)
15 Chest to Bar Pull-ups
13 Burpee lateral jumps
After 5 rounds are complete:
800m run
*Your time is your total time for all 5 rounds plus the 800m sprint.

Today we WOD to honor everyone who was impacted by the Marathon bombings. Make sure you sprint your heart out on that 800m run!

Level 3- (155,105)
Level 2- (135,85), chin over bar, 4 Rounds
Level 1- (105,55), 10 chin over bar, 4 Rounds

Cold/Rainy weather subs – 1000m ski/row or 1.5 mile bike

Extra Work
Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps
A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

Bootcamp (6:30AM) & Endurance (4:30PM) WOD
2 Rounds
In 5 Minutes Complete:
500m Row
Then AMRAP
Burpees

Rest 90s

In 5 Minutes Complete:
0.75 Mile Bike
Then AMRAP
Double Unders

Rest 90s

In 5 Minutes Complete:
400m Sprint/300m Air Runner
Then AMRAP
Calories on the Ski Erg

Rest 90s

DISCUSSION 7 Comments

  1. Dan Palermo 04/17/2018 at 9:57 am

    21:58 with 135

  2. Joel Carpenter 04/17/2018 at 2:12 am

    25:10 – 125#, 10 C2B, 1 K ski to finish

  3. Trevor 04/16/2018 at 7:22 pm

    Heavy Front Rack Work: aka things I hate

    Front sq
    6×5 ([email protected], [email protected])
    Push Press
    5×3 @155
    Thruster
    5×2 @155

    WOD
    4 rounds
    400m air runner
    15 WB 30#
    60 dubs

    17:14

  4. Brian Campbell 04/16/2018 at 4:25 pm

    Extra: 225
    Wod: 18:39 Rx w/1.5 mile Assault Bike

  5. Kurt 04/16/2018 at 2:07 pm

    25:29 – 155#, 5 C2B / 10 regular pull-ups per round

  6. Sean Flannery 04/16/2018 at 1:23 pm

    Extra: 155-205#
    WOD: did qualifier for Celtic Unison (Irish comp on in June)- 21 thrusters, 15 burpee box jump overs, 15 thrusters, 12 bbjo, 9 thrusters, 9 bbjo @ 115#, 24″ (5:53)

  7. Ben 04/16/2018 at 12:44 pm

    20:12 Rx w/ 1.5 mi bike… down from 21:59 last year

    Good luck to all of the runners today!!