Beast of the East this Saturday at CFNE. CFS will be open at 9am and 10am with Coach Alec leading classes.
Skill Max Height Box Jump WOD “DT” 5 Rounds 12 Deadlifts 9 Hang Power Cleans 6 Push-Jerks L3 (115,85) L2 (95,65) L1 (65,45) Advanced (155,105)
Ring Muscle-Up to Handstand Push-Up
Strength Press 3, 3, 3, 3, 3 WOD 21-15-9 Overhead Squat Knees2Elbows Row 250m L3 (95,65) L2 (65,45) L1 (45,25) Advanced (135,95), Toes2Bar
Happy Birthday to the best trainer in the world!
A first look at CrossFit Southie from Chris Gosler on Vimeo. Strength Front Squat 3-3-3-3-3 WOD 10-9-8-7-6-5-4-3-2-1 Push-press (95/65) Kettlebell Swings (1.5/1) Burpees *Scale push-press weight appropriately for your current fitness level.* Advanced Push-press (115,85) KB Swings (2/1.5) Burpees
2010 New England Sectional WOD #2
Strength Deadlift 5, 5, 5, 5, 5 Wod Level 3 3 Rounds of 20 Box Jumps (24,20) 20 Pull Ups 20 Wall Balls (20,14) L2, L1 – scale as necessary Advanced 3 Rounds of 20 Box Jumps (24,20; full foot on the box) 20 C2B Pull Ups 20 Wall Balls (20,14 ; must catch the […]
Beast of the East
This Saturday November 6th, 2010 CrossFit New England 15 Tech Circle, Natick MA 9:00am- ? There will be four events for all 200 competitors. Events will not be announced until the day of the competition. The top 12 men and women will then compete in a Finals. Spectators are welcome (free). Come cheer on your CrossFit […]
Going Overhead
Strength Clean & Jerk 3-3-3-1-1-1 WOD Death by Thrusters (95,65) Execute 1 thruster the first minute, 2 thrusters the second minute, 3 thrusters the 3rd and so forth until you can’t complete any more thrusters in that specified minute. Scale accordingly. Don’t forget to wear your Halloween costume.
Halloween Party Tonight. 8:30pm!
Strength Push-press 3-3-3-3-3 WOD 4 Rounds 30 Sit-ups 20 OH walking lunges (45/25) 10 Ring dips
Squat Clean Thrusters
Skill Medicine Ball Clean Strength Back Squat 3-3-3-3-3 WOD 3 Rounds of 5 Squat Clean Thrusters Run 200m Level 3 (115/80) Level 2 (95/65) Level 1 (65/45) Advanced (135/95) Check out this Video of today’s WOD
We scooped up 5 new rowers, let’s test them out!
Skill Row technique Strength Jerk 3-3-3-3-3 WOD 5 Rounds of Row 250m 15 Swings 15 Box Jumps Level 3/Advanced (2/1.5) (30/24) Level 2 (1.5/1) (24/20) Level 1 (1/.5) (20/12)