Over the past couple of months we’ve witnessed some pretty special achievements and wanted to share your hard work with the rest of the community. If you, or someone you know did something awesome but isn’t recognized on the list…post to comments and show some love. Be proud of those accomplishments! 1 Rep Max Deadlift […]
Warm-up Grab a lighter KB 15 Russian Swings 15 American Swings Then 5 Arm Bars (Ea Side) 5 Windmills (Ea Side) 5 Bottoms Up Press (Ea Side) *Repeat with heavier KB Skill Handstand Walk -Spend 10 minutes working on the skill. IF you are well skilled work on going up and over objects, side to […]
Warm-up With General Classes Strength Deadlift 5-5-5-5- straight sets WOD 30 Power Snatches (95/65) 100 Double Unders 20 Power Snatches (115/80) 100 Double unders 10 Power Snatches (135/95) 100 Double Unders Open – use general class weights
Columbus Day – Reduced Schedule today – All Levels Classes at 530,630,730,9,11,12,4,5,6 & 7pm. Warm-up With General Classes Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an […]
Monday (Columbus Day) we will be running a reduced schedule with classes in Southie Green only. Warm-up With General Class WOD 1 12 Minute AMRAP 300m Run Max Effort Shoulder to OH (115,75) Score= Total Reps. You may rest in the front rack but as soon as you fail a stoh or drop the bar […]
Warm-up 2 Rounds 10 OHS 10 Drop Snatch Balances 10 Heaving Snatch Balances *repeat with more weight Oly EMOM15 Snatch-3 different positions Minute 1- High Hang+ Mid-Hang Minute 2- Mid-Hang + Floor Minute 3- Floor WOD 3 Rounds In 3 Minutes complete 400m Run then Max Effort Strict Handstand push-ups Rest 1 minute In 3 […]
Warm-up WITH GENERAL CLASS** WOD 750m Row 21 Squat Cleans (135,95) 750m Row 15 Squat Cleans 750m Row 9 Squat Cleans Strength Front Squat 3-3-3-1-1-1 ** In Large classes Competitors complete WOD before Strength – prep for the Crossfit Open curveball