CrossFitWOD

Hero WOD: “Whitten” – CFS

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All Levels Classes at 9am and 10am today.  I will be working out at 8am if before classes if anyone wants to join me early for a non-coached Hero session.
-Goose

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Warm-up
30s in place no rest x 2
Jumping Jacks
Mountain Climbers
Pushups
Squat Jumps

WOD (40 Minute Cap)
“Whitten”
Five rounds for time of:
22 Kettlebell swings, 2/1.5
22 Box jump, 24/20
Run 400 meters
22 Burpees
22 Wall ball shots, 20/14

Level 3- 4 rounds
Level 2- 11 reps for each movement
Level 1- 3 rounds, 11 reps for each movement

Southie Skills
We’re working on kipping and butterfly pull ups tomorrow night for Southie Skills Lab! Class starts at 7PM and every session ends with a Wod to work on applying what you’ve learned in class to a work out!




AMRAP: 15 – CFS

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Mullins

* Normal schedule today On Monday, Memorial Day, we will be holding classes at 9am and 10am *

Warm Up
2 rounds of
1 min of jump rope (dubs or singles)
1 min of hollow hang from the pull up bar (keep active shoulders and overhand grip)
1 min of holding the bottom of the squat staying active (hold kettlebell where able and keep back neutral and knees out)

Strength
Back Squat
2-2-2-2-2

WOD
15 Minute AMRAP
10 Toes to Bar
20 Goblet Lunges
30 Double Unders

Weekly Strength/Benchmark Schedule

At Home WOD
5 Rounds
10 Burpees
10 Bounding Lunges
10 Clapping Push Ups
10 Jack Knives




100’s Saturday Partner WOD – CFS

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Crew run run ya crew run run

We will be running a normal schedule today and tomorrow. On Monday, Memorial Day, we will be holding classes at 9am and 10am.

Warm-up
Grab a band, grab a partner
Banded high knees
Banded side shuffle in both directions
Banded reverse shuffle
Banded band run
Banded lunges
Banded spiderman crawl
Banded band run again

WOD
100 Calorie Bike
100 Burpee Pull-ups
100 Cal Ski Erg or Row
Once finished grab a plate (45,25) then Run as a team to the 200m line. Complete 8 Sled Pushes Each. Run the long way back into the gym switching off the plate.

*2 people can work at a time on the first part of the workout, but they need to be on different exercises. For example One person does 10 calories on the bike, while partner 2 does 10 burpee pull-ups and partner 3 rests.

Level 1- (70 cal row/bike/bp)




That Friday Feeling – CFS

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Chris

Memorial Day Schedule (5/29) – 9am + 10am Only

Welcome to the world, Baby Barry!
Please join us in congratulating Alison Barry on the birth of her son, Carter! Carter was born on May 15th at 5:04AM. He was born long and lean at 5 lb 10 ounces, 20 inches. Mom, Dad and baby are all happy and healthy! Alison worked out hard throughout the entirety of her pregnancy… all the way up to the 37 week mark! She was such an inspiration to all of us. We will miss having her at the box, and can’t wait to have her back and meet little Carter! Congratulations, Barry family! 

Warm-up
EMOM 8
1. 250/200m Row
2. 10 Pike Ups on Rower
3. 10 Barbell Clean & Jerks
4. 20 Shoulder Taps

Level 1- 200/150m Row; knee tucks on rower, Shoulder Taps in Plank Position

Accessory/Gymnastics
10-8-6-4-2
Strict Pull-ups
Pistols x2
1 50 ft handstand walk between rounds (on the dashes) OR 3 Wallclimbs

WOD
500m Row
21 Clean and Jerks (135,95)
500m Row
15 Clean and Jerks
500m Row
9 Clean and Jerks

Level 3- (115,75)
Level 2- (95,65)
Level 1- (75,35)

Running Sub: 400m
Biking Sub: .8 mile

– Coaches Tip: The weight that you choose should be something that you can move 5-8 reps unbroken –




Final WOD Released! – CFS

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Steve

Final In-House Throwdown WOD Announcement!
We’ve heard from many of you that you are on the fence about signing up for the In-House Throwdown or are unsure of which division to choose. Well, look no further… another workout is announced below! All levels can participate! The competition is Saturday, June 10th and will run from 9-12:45, with check-in starting at 8AM. All regular classes will be canceled on this day. Following the competition, we’ll have a BBQ in the parking lot to celebrate! The deadline to register is May 31st, so sign up today! For more details & standards, click HERE. To sign up to compete, click HERE.

“Loop Dreams”
Run 1 Loop as a team
Then complete 3 Rounds, stadium style of:
20 Pull Ups
20 Box Jump Overs
20 Wallballs

At “Go!” all three team members will start the run from their lane. Each team will have one 48# sandbag and one 20# medicine ball that they must carry on the run. These objects can be carried however the team decides. Once all three team members have returned from the run, they will each claim a station: one athlete on pull ups, one athlete on box jump overs, and the third athlete on wallballs. Reps will not be counted until all 3 athletes have returned from the run. Once an athlete finishes their prescribed reps, they will take a knee. Once all athletes have completed the reps at their station and taken a knee, all athletes will rotate to the next station. Continue in this fashion until 3 full rounds are completed.
Score = Total Time. There is a 15 minute time cap on this workout. If not completed within the cap, the score will be 15:00 + 1 second for every uncompleted rep.

Standards
Pull Ups
One athlete must perform chest to bar pull ups, one athlete must perform chin over bar pull ups, and one athlete must perform jumping chin over bar pull ups. Teams will decide which athlete will do what prior to the workout, and must stick with the same variation for the entire workout.

Chest to Bar Pull Ups – Arms start fully extended below the bar. Any type of kip/grip is allowed. The chest must make clear contact with the bar below the collar bone.
Chin Over Pull Ups – Arms start fully extended below the bar. Any type of kip/grip is allowed. The chin must clearly pass above the bar.
Jumping Pull Ups – Athletes will set up with a box so that ~2” of their wrist is above the pull up bar when standing with arms overhead at full extension. Arms must start fully extended below the bar before each rep. The chin must clearly pass above the bar. Any type of grip is allowed.

Box Jump Overs
Rx Divisions – Must begin with a two foot take-off facing the box. No lateral jumps will be allowed. Athletes can clear the box entirely, stop on top of the box, turn in the air, etc. Hip extension at the top of the box is not required.
Scaled Divisions – Step up and overs will be allowed. Both feet must make contact with the top of the box if stepping up. Hip extension at the top of the box is not required. All men use a 24” box. All ladies use a 20” box.

Wallballs
The athlete must pass through a full squat (crease of the hip clearly passes below the knee) and make contact with the target in order for the rep to count. If the ball is dropped, it must settle on the ground before being picked up again – no picking it up from the bounce.
Rx Men – 20# to 10’ Target
Rx Ladies / Scaled Men – 14# to 10’ Target
Scaled Women – 10# to 10’ Target

Warm Up
6 min AMRAP
8 Goblet Squats
10 Toes to Kettlebell
12 Alt. Goblet Step Ups

Strength
1. Deadlift
5-5-5-5 @75-80%
2. Contralateral Single Leg DL
10-10-10-10 (5 each side)

WOD (10 min cap)
4 Rounds
12 Front Squats (135,95)
14 Toes to Bar
16 Box Jumps (24/20)

Level 2- 115,75
Level 1- 95,55




Double WOD Release! – CFS

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Steve

30-Day Nutrition Rest Lecture is TONIGHT at 6pm in Southie Green!
If you are interested in the challenge or just learning more about how to optimize your diet, come on by! All are welcome. See you there! If you are unable to attend to night, you can check out the handout and all of the challenge rules HERE. If you plan to participate in the challenge, please sign up HERE.
Baseline Measurements:
Tuesday 5/30 – during PM classes
Wednesday 5/31 – during AM or PM classes
Thursday 6/1 – during AM or PM classes
Friday 6/2 – during AM classes

In-House Throwdown WOD Announcements!
We’ve heard from many of you that you are on the fence about signing up for the In-House Throwdown or are unsure of which division to choose. Well, look no further… two more workouts are announced below! All levels can participate! The competition is Saturday, June 10th and will run from 9-12:45, with check-in starting at 8AM. All regular classes will be canceled on this day. Following the competition, we’ll have a BBQ in the parking lot to celebrate! The deadline to register is May 31st, so sign up today! For more details & standards, click HERE. To sign up to compete, click HERE.

Team Tailpipe
3000m Row for Time
*Two 1.5lb Kettlebells must remain off of the ground while meters are being accumulated.

Teams will establish a rowing order and must stay in that order for the entire workout. Athletes can switch however many times they choose. Every team member must row. Rowing cannot begin until both kettlebells are off of the ground. If at any point a kettlebell is dropped, the rower must release the handle until both kettlebells are up again. Both kettlebells can be held by one athlete at the same time, or the work can be divided by the two non-rowing athletes.

Heavy Hitters will begin as soon as the 16 min cap for Team Tailpipe has expired. The faster you finish Event 2, the more time you will have to rest! Rowers must be flipped to the upright position prior to beginning Heavy Hitters. Score = Time Completed.

Heavy Hitters
10 minutes to Establish 1RM Curtis P
Curtis P = 1 Power Clean + 1 Front Rack Lunge per leg + Shoulder to Overhead
Teams will begin with one empty barbell. At the call of “Go!” they will begin loading their barbell to the desired opening weight. The team can lift in any order and add or remove weight from the barbell as many times as necessary during the 10 minutes. There is no limit on the number of possible attempts. Hands must stay on the bar for the entire complex in order for the rep to count. Each athlete’s best lift will be multiplied according to the table below and added together for one total score.

Standards
Power Clean – Barbell must be received in the front rack position above parallel. A squat cleans will result in a no-rep. A split clean is allowed.
Front Rack Lunges – This must be a forward lunge. The back knee must touch the ground at the bottom, and the athlete must stand to full extension at the top with both feet together before moving into the next step. A lunge must be completed on each leg in order for the rep to count.
Shoulder to Overhead – Any type of shoulder to overhead will be allowed – press, push press, push jerk, split jerk. The rep must finish with ankles, knees and hips fully extended at the top. The barbell must be fully locked out overhead in line with the shoulders and head through at the top, and the athlete must show full control of the barbell before dropping it.

Rx Men = Weight x 1
Rx Women / Scaled Men = Weight x 1.5
Scaled Women = Weight x 2.5

Score = Total Weight Lifted

Warm-up
Run 200m
5 Windmills per side
5 Arm bars per side
Run 200m
20 Overhead KB lunges (10/side)
Run 200m
20 Russian Swings

Benchmark WOD (15 min cap)
“Helen”
3 Rounds
400m Run
21 Kettlebell swings (1.5,1)
12 Pull-ups

Level 2- (1,.75)
Level 1- (0.75,0.5)

Rest 5 minutes

WOD 2
16 Minute EMOM
1. 200M Run
2. 20 sit-ups
3. 100m Run with Kettlebell (1.5/1)
4. 15 Burpees




Nutrition Reset Reminder & Double Unders Skills Class tonight- CFS

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Justin

30-Day Summer Ramp Up Nutrition Challenge
With summer just around the corner, it’s time to get our nutrition in check before we are overwhelmed with cookouts, parties, and day drinking. What better way to get back on track than with another nutrition challenge? We’re switching the format up again and focusing on a shorter, stricter 30-day challenge. The challenge will be wrapped up and over with before your July 4th Celebrations… so why not participate?!

We’ll also be offering two levels of the challenge this time around: An introductory level and a Advanced level. The introductory level will focus primarily on eating whole, healthy foods with some consideration for timing to best fuel your workouts. If you’ve done our nutrition challenges in the past, the Advanced level may be a good challenge for you. In addition to focusing on eating quality whole foods at appropriate times, we’ll also dial in quantities by weighing and measuring all of our meals. It’s only for thirty days… so make the commitment and get involved! More details to follow, but save the important dates below:

Buy In: $20
Informational Lecture: Wednesday, May 24th, 6pm
Benchmark Workouts & Baseline Measurements: Week of 5/28
Challenge Begins: Thursday, June 1st
Challenge Ends: Friday, June 30th

To sign up to participate in the challenge, click HERE!

Warm-up
Partner Up
1 min dubs/ partner hangs from pull up bar
Switch
1 min wallballs/Partner wall sits
Switch
1 min pushups/ Partner holds high plank
Switch

Partner Strength
0-5 Minutes- Max Bear complex-es- 1 for 1 (135,95)
5-7 Minutes Rest
7-11 Minutes Max BC (155,105)
11-13 Minutes Rest
13-16 Minutes Max BC
(185,115)
16-18 Minutes Rest
18-20 Minutes Max BC (205,135)

Level 3- 115,75 +20/10lbs each round
Level 2- 95,55 +20/10lbs each
Level 1- 75,35 +10/5lbs
ADV – start at (155/105) end at (225, 145)

Partner WOD
200 Double Unders
100 Wallballs
50 Handstand Push-ups
100 Wallballs
200 Double Unders

The Rules
While one partner is working the other partner is completing a static hold.
Double Unders- Partner hangs from the pull-up bar
Wallballs- Partner holds Wall Sit
Handstand Push-ups- Partner holds high plank

Level 2- 100 Push-up/100 Double Unders
Level 1- 50 Push-ups/200 Singles
ADV- Strict HSPUs and Hand-Stand Hold

-Partition the Reps as Able

Skills Class tonight at 7pm – Double Unders




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