12310

Dec 23rd, 2014

Category: CrossFit

12310

Helping Each Other

Helping Each Other

Reminder: Oly class will meet TONIGHT at 7pm to make up for Wednesday. See you then!

We will be running a reduced schedule this week due to the holiday. Please see below for schedule updates:
Wednesday 12/24: Classes in Southie Green only; 5:30am, 6:30am, 7:30am, 9am, 11am, 12pm
Thursday 12/25: Closed… Merry Christmas!
Friday 12/26: Classes in Southie Green only; 11am, 12pm, Open Gym 1-3pm, 3pm, 4pm, 5pm
Saturday 12/27: Classes in Southie Green only; 8am, 9am, 10am, 11am, 12pm Intro Class, 1pm Oly Class, 2pm & 3pm
Sunday 12/28: No Yoga

Strength
Power Clean
2-2-2-2-2

WOD
12 Minute AMRAP
1 Power Clean (155,105)
2 Front Squats
3 Shoulder to Overhead
10 Burpee Lateral jumps

Level 3 – (135/95)
Level 2- (115/80)
Level 1- (95/55)
Adv – (185/125)

Conditioning Class: WOD
Every 3 minutes for 24 minutes, complete:
500m Row or 400m Run
(Alternate between two modalities)

Conditioning Class: Core
2 Rounds
50 Hollow Rocks
40 Russian Twists with kettlebell
30 AbMat Situps
20 Supermans
10 Side plank raises/side

DISCUSSION 10 Comments

  1. Trevor Crean 12/23/2014 at 9:35 pm

    Got ambitious and worked out at noon and 7pm yesterday- turns out I’m not Rich Froning, lesson learned.
    Incredibly sore today.
    PC: 165 x 2 (175 x 1)
    WOD: 8+3 L2
    Looking forward to a much needed rest day tomorrow.

  2. Kelly 12/23/2014 at 6:09 pm

    130# power clean x2
    9+1 @85# That one hurt!

  3. Alec 12/23/2014 at 4:59 pm

    PC 235×2, 7+2 ADV

  4. noBeantown 12/23/2014 at 4:41 pm

    PC: 95#
    WOD: 7 rounds @ 75#

  5. lizowiz 12/23/2014 at 4:29 pm

    so sore from last night’s WOD….power clean: 140×2
    WOD: 7+ 14 Rx (failed last STOH and had to re-do…. almost 8 rnds)

  6. Eric M Bachman 12/23/2014 at 2:01 pm

    Everything is sore.

    I got some great technique work on the PC today.

    185×2; 5+6 L3

  7. Crowley 12/23/2014 at 1:17 pm

    power clean: 235# TnG – hit 245# but dropped below parallel on the second rep
    wod: 8+4 @165# – shoulder to overhead get me every time

  8. melstec 12/23/2014 at 1:15 pm

    Strength: 125#
    WOD: 6+5 rx… felt weak & slow as molasses this morning

  9. Brian M. Maser 12/23/2014 at 12:31 pm

    PC: 230#; WOD: 8+1 Rx.

  10. Frawls 12/23/2014 at 12:19 pm

    175×2 PC (need lots of work). WOD: 8+3 Rx PC and FS. 40# DB Strict Press.