Add Chains

Jun 8th, 2015

Category: CrossFit

Add Chains

craig high pull

The moment you’ve all been waiting for! Teams for this Saturday’s throwdown workout can be found HERE! We are psyched to have 100+ members participating! Due to an overwhelming number of Rx athletes, there are several teams with 3 Rx athletes and no scaled athlete. For teams with 3 Rx athletes, there will be no jumping pull ups allowed in WOD 4. One athlete will perform chest to bar pull ups, and two will perform regular unassisted pull ups. All other workouts stay the same. Stay tuned to the blog this week for more updates and details for the weekend!

Strength
Box Squat
3-3-3-3-3

*Between sets complete 10 strict toes to bar or straight leg raises. Work on keeping the hollow body position.

-Add chains if proficient with the box squat

WOD
800m Run
20 Burpee Pull-ups
400m Run
20 Burpee Pull-ups
800m Run

ADV- 12 Burpee Bar Muscle-ups

“Butts & Guts” Class
7:00-7:45pm
Southie Green

DISCUSSION 19 Comments

  1. Kyra Williams 06/16/2015 at 5:01 pm

    Skill work:
    EOMOM- 1 bar muscle up (working on no more chicken wing)
    Parallet handstand push-ups – 3 @ 3 abmats
    2 @ 2 abmat
    1 @ 1 abmat

    WOD:
    800m run
    5 barmups
    15 burpees
    400m run
    5 barmups
    15 burpees
    800m run
    18:59

  2. biscoe 06/09/2015 at 8:33 pm

    back squat 5×1: 345, 365, 385, 405, 425, 445 (f)
    strict press 3X5: 135, 155, 165
    wod: 18:08 adv

  3. Ryan Gould 06/09/2015 at 2:37 pm

    Box Squat: 165 x 3
    WOD: 14:36 Rx

  4. Dave Chaput 06/09/2015 at 1:37 pm

    Squat: 245 w/chains – knee is improving
    WOD: 13:43 w/BMUPS

  5. Joel 06/09/2015 at 1:50 am

    Box Squat:195×3
    WOD: 16:23 RX

  6. KB 06/09/2015 at 12:54 am

    HB -did the 6 and then B&G
    Doughnut on the lift and 20+ Wasted time again

  7. jason barrow 06/09/2015 at 12:45 am

    Box Squat: 225×3
    WOD: 16:07 Rx

  8. Trevor Crean 06/09/2015 at 12:21 am

    Skipped squats, legs were too beat up from Tough Mudder yesterday.
    WOD: 11:46 w/ 5 BMups each time

  9. Brendan Cottam 06/08/2015 at 11:24 pm

    Box squat – 305
    WOD – 16:56

  10. Petra 06/08/2015 at 10:16 pm

    In WOD 4, does it have to be the same person doing all CTB or can we alternate each round?

  11. lizowiz 06/08/2015 at 10:05 pm

    Strength:155×3
    Wod: 15:17 rx – couldn’t get an oxygen to lungs!!!

  12. Cash Lady 06/08/2015 at 6:52 pm

    135×3 for strength
    15:17 Rx

  13. Alec 06/08/2015 at 2:29 pm

    265×3 + double chainz, 14:03ADV

  14. Kurt Brumme 06/08/2015 at 1:26 pm

    Strength: 205# w/ 1 set of chains per side
    WOD: 13:30 Rx

  15. Crowley 06/08/2015 at 1:15 pm

    no box squats this morning, did squat therapy and mobilized instead
    wod: 12:59 adv

  16. Frawls 06/08/2015 at 12:40 pm

    Box Squat: 235×3 with 2 chains on each side
    WOD: 14:11 Rx

  17. Brian M. Maser 06/08/2015 at 12:26 pm

    Strength: subbed strict press for box squats – 130# – 4×4
    WOD: 16:42 ADVish (5 bar MU per round)

    Nice job, Rob! First bar MU!

  18. Marc Piccuirro 06/08/2015 at 11:47 am

    285×3 with 2 chains on each side
    13:35 Adv

  19. Rob Hassell 06/08/2015 at 11:19 am

    Box squat – 335×3
    WOD – 17:53 with 12 BMUP attempts (got 2/24)