Lots of toasties throwing their hats in the ring this weekend. Haley, Julie, TJ, Goose, Bish, Mike Hyatt and Pat P at the Competitors Competition this Saturday at CFNE. Dynamic Duo, Eugene and Hanson are throwing down at the Avalon competition in Charlestown also on Saturday. Come out and show your support!
Warmup – 10 minutes 4-3-2-1 turkish getups (each arm/alternating) dragon flags make the dragon flags as slow and controlled as possible with minimal hip flexion. on the turkish g’s – keep your eye on your thumb line the entire time. push up on the kettle-bell, grip the kettle-bell in the corner, not the center. Strength […]
Warm Up Opening up those Shoulders Strength Squat Snatch 2-2-2-2-2 WOD 21-15-9 Overhead Squats (135,95) Chest to Bar Pull-ups Level 3 (115,80) Level 2 (95,65) Level 1 (65,35)
Warm Up – Burpee breakdown Strength EMOM for 10 minutes 2 Power Cleans 1 Jerk Try to be respectful of the general class and only drop the weights when necessary WOD 10 Minute AMRAP Ascending ladder Thruster (115,80) L-pull-up Rest 10 minutes 10 minute AMRAP 15 Kettlebell swings (2,1.5) 7 Clapping push-ups Ca$h out 10-15 […]
Warm-up – 10 minutes 50 hollow rocks 20 lateral up and over the box jumps 20 plank ups with feet on the box 10 transverse box jumps each side 20 feet on the box push ups 50 hollow rocks Warm up the C&J Strength EMOM for 10 Minutes 1 Clean & Jerk You do not […]
Warm up 2000m row @ 80% 10 minutes of rolling – focus on hips, quads, hams and calves Strength Complex- 20 mins to establish a max weight with dumbbells without letting go of the dumbbells 5 Deadlifts 5 Hang Cleans 5 Jerks 5 Front Squats WOD – start with the class 5 rounds Rest 1 […]
Strength Power Snatch 2-2-2-2-2 WOD 15 minute AMRAP 1 Power Snatch (95,65) 1 Front Squat (95,65) 1 Toe to Bar 2 Power snatches 2 Front squats 2 Toes to bar ….and so on Level 2 (75,50) Level 1 (65,35)
We’ve added an 8am class going forward on Saturdays in Southie Orange. Come check it out. WOD 10 Rounds 6 Front Rack Lunges (95,65) (3 each leg) 20 Double Unders 100m Run Level 2 – 7 rounds; 10 double unders,(75,55) Level 1- 5 Rounds 10 attempts, (65,35) ADV (115/80)
Warm up – Fish Game @ 8am. Class warm up the rest of the day and then work on the skills in the WOD and get warmed up with the weight. WOD – “The Seven” A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December […]
Reduced Schedule today: 6,7,9,11,12,4,5,6,7- All in Southie Green! No classes in Southie Orange. Strength Low-bar back squat 5-5-5-5-5 WOD EMOM for 20 minutes 3 Deadlifts (pick your weight) 4 bar facing burpees odd minutes 7 swings (2,1.5) 7 goblet squats even minutes Level 2 (1.5,1) Level 1 (1,.75)