With Flu Season just around the corner we ask that all of you are on top of your gym hygiene! Please be sure to wash your hands, and wipe down equipment after each workout. We have cleaning towelettes in both gyms. Picking up your crumpled paper towels, tape balls, water bottles, foam rollers, and extra […]
Warm Up Athlete’s choice Clean and jerk Heavy single for the day, competition style: * 3 designated attempts * On make, can increase weight, on miss, can increase or stay the same but not decrease * Score is heaviest successful attempt as percentage of recent PR Back squat Find a 3RM
Warm-up 100 Double Unders 2 Rounds 15 Front Squats 12 Push Press 9 Thrusters 6 Strict Toes to bar *add some weight for round 2 Strength Superset 10-8-6-4-2 Front squat Push-Press from ground Report weight for all sets. The set of 10 should be a true set not a warm-up set WOD (15 minute cap) […]
Are you interested in helping out for the Crossfit Southie Showdown on November 12+13th? We are looking for volunteers to lend a hand! Each volunteer will receive a free t-shirt and daily lunch from Connector Cafe. On Friday night we need help setting up equipment, along with athlete pre-registration. Both Saturday and Sunday we need […]
Warm-up Partner Up 2 Rounds Partner 1: Run 200m Partner 2: Max Cals Assault Bike Then 2 Rounds 3 Hang Muscle Snatch 3 Overhead Squat 3 Mid Hang Snatch 3 Snatch *Add weight & repeat second round Oly EMOM10 Snatch- 2 Reps 75-80% Focus on speed through the middle and hitting all positions Gymnastics 3 […]
Nutrition Challenge – Benchmark Retests & Weigh ins! The food logging and points tracking part of the nutrition challenge is officially over… but the fun isn’t quite over yet! Be sure to get in here this week to retest your benchmark workouts and take new measurements! We can’t wait to see the improvements after all […]
Warm-up With General Class Strength Work up to a 1 RM Back Squat WOD (15 Minutes) 1000m Row 20 Clean and Jerks 1000m Row Games- 185,135 Regional- 165,115 Open- 135,95
Strength Overhead Squat 3-3-3-1-1-1 WOD “Tabata Fun” Rest 1 minute between movements Toes to Bar Shoulder to Overhead (75,55) Sit-ups Sumo Deadlift High pull(75,55) Level 2 (65,45) Level 1 (45,35) Score=Total reps Weekly Strength – Benchmark Schedule Travel/At Home WOD 5 Minutes Burpees 4 Minutes Air Squats 3 Minutes Push Ups 2 Minutes Sit Ups […]
FLOATER “Orange Crush” 60 Calorie Row 50 Wallballs 40 Box Jump Overs
Orange Crush 60 Calorie Row 50 Wallballs 40 Box Jump Overs Time Cap: 10 Minutes Advanced Men – 20# ball to 10′ target; 24″ Box Advanced Women – 14# ball to 10′ target; 20″ Box Rx Men – 20# ball to 10′ target; 24″ Box Rx Women – 14# ball to 10′ target; 20″ Box […]