CrossFitWOD

Can’t Fight This Feeling

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Banded Bear Crawls

Weekend Schedule
Friday July 3rd – 5,6,7,8,9,11am & Noon Classes. We will be closing at 1pm.
Saturday July 4th – We will be hosting a 9 & 10am class at Moakley Park. (less than 1 mile for the gym) Registration is not required, all are welcome. There is a parking lot which usually has spots available as well as street parking.
Sunday July 5th – Normal Schedule. CrossFit at 9 & 10am. CTX at 11am. Registration is required through the ZenPlanner app.

Due to limited participation, we have suspended All Zoom WODs moving forward.

Warm Up
3 rounds of
10 Banded Deadlifts
10 Banded Bent Over Rows
10 Banded Thrusters
10 Step Ups*

*Box Jumps round 2 & Box Jump Overs Round 3

Mobility
Chest/Thoracic Spine Softball Rolling

Strength
E2MOM12
Tempo Front Squat
3 Reps
3-2-1

*3 second negative, 2 seconds in the bottom, explode up, 1 second reset at the top between reps

WOD
21-18-15-12-9
Thrusters 95|65
Box Jumps Overs

Level 2 – 75|50
Level 1 – 55|35, 15-12-9-6-3




“Poitras”

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Justin

Weekend Schedule
Friday July 3rd – 5,6,7,8,9,11am & Noon Classes. We will be closing at 1pm.
Saturday July 4th – We will be hosting a 9 & 10am class at Moakley Park. (less than 1 mile for the gym) Registration is not required, all are welcome. There is a parking lot which usually has spots available as well as street parking.
Sunday July 5th – Normal Schedule. CrossFit at 9 & 10am. CTX at 11am. Registration is required through the ZenPlanner app.

Due to limited participation, we have suspended All Zoom WODs moving forward.

___________________________________________________________

Today we will be honoring our friend Justin Poitras. Justin was a former marine and a Boston Firefighter. As many of you know, He died July, 4th 2018 from a head injury he sustained in a collision when riding his motorcycle. Justin was a long time member and had  been interning as a coach. Justin saved 6 lives with his healthy, thriving, organs that were donated shortly after his passing. There was an article written last year “Heart To Heart” which featured one of the organ donor recipients, his progress and how he met Justin’s family. You can find the article HERE

Warm- Up
200m Sandbag Run

Then:
2 Rounds
:30 on/:10 off
Plank Hold Odd Object Pull Throughs
5 Odd Object Bent Over Rows and then Static Top Hold for the Remaining Time
Banded Glute Kick Back Right
Banded Glute Kick Back Left
Inchworms w/ Push Up

Mobility
Glute & Lumbar Softball Roll

WOD
“Poitras”
In 31 Minutes
Buy-in-
42|34 Calories on the Assault Bike*

Then AMRAP
7 Bent Over Sand Bag or Odd Object Rows 48|36
4 Deadlifts 335|225
18 Push-ups
400m Run

Every other 400m Run, starting with the first one, complete with a 48/36lb sandbag. If you do not have a sandbag work in an odd object such as a kettlebell or medicine ball.

*Schwinn Bike buy in = 63|51

Bike Sub/Modification
Ladies= x0.8 Calories (34 Cals)

Ski erg= x1.25 Calories
Rower= x1.5 Calories (same as Schwinn Bikes)
Run = 600m buy in

Level 4- 315|205
Level 3- 275|185
Level 2- 225|135
Level 1- 145|95

31- Years of Age
42- Engine Number
7-4-18- Date of passing

Extra|Core Work
30-20-10
V-ups
Kb Bear PositionPull throughs (53|35)
Bicycle Abs X 3
Plank Ups




Power Up

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Bethany

Weekend Schedule
Friday July 3rd – 5,6,7,8,9,11am & Noon Classes. We will be closing at 1pm.
Saturday July 4th – We will be hosting a 9 & 10am class at Moakley Park. (less than 1 mile for the gym) Registration is not required, all are welcome. There is a parking lot which usually has spots available as well as street parking.
Sunday July 5th – Normal Schedule. CrossFit at 9 & 10am. CTX at 11am. Registration is required through the ZenPlanner app.

Due to limited participation, we have suspended All Zoom WODs moving forward.

Warm Up
2 Rounds of
15/12 Cal Row
15 Scap Push Ups
15 Pass Throughs

2x through a modified Burgener Warm-Up
4 Jump Shrugs
4 Jump Shrug High Pulls
4 Hang Muscle Snatch
4 Snatch Lands (2 @ 2 inches & 2 @ 4 inches)
4 OHS

Strength
E2MOM12
Power Snatch
3 Reps

WOD
4 Rounds
In 3 minutes Complete
10 Hang Power Snatches 115|80
10 Overhead Squats
Then
Max Calorie Row

Rest 2 Minutes

L2 – 95|65
L1 – 75|50
ADV – 135|95

Extra Work
10 -1
Wallball 30|20
V-Up
Pistol (each leg)
Strict HSPU

*Scale pistols to weighted reverse lunge 30|20, scale HSPU to db strict press, scale wall ball weight as necessary




Double Up

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Taylor

Outdoor Fitness at CFS – Register through the ZenPlanner App.
Due to limited participation, after today we will be suspending All Zoom WODs moving forward.

Warm-up
AMRAP 3 Mins
Run 200m
10 Russian Swings
10 American Swings
AMRAP Single Unders

5 Inchworms
20 Downward Dog Opposite Toe Touches
5 Inchworms

Test
Max Double Unders



Accessory
Mini Band Work
2 Rounds
40s Work:20s Rest
Alternating Kick-Backs
Alternating Hydrant Leg Lifts
Kneeling Leg Lift Right
Kneeling Leg Lift Left
Mountain Climbers
Bicycle abs

WOD
Every 3 Minutes for 18 Minutes
200m Run
20 Kettlebell Swings 1.5|1
30 Double Unders

Level 2 – 1.25|.75, 15 Swings
Level 1 – 1|0.5, 15 Swings
ADV – 2|1.5, 50 Double Unders

Extra Work
Mayhem Madness Qualifier Event 3
At 0 Mins – 30 Clean and Jerks 135|95
At 5 Mins –  30 Clean and Jerks 185|125
At 10 Mins – Max Clean and Jerks 225|155
At 15 Mins – Done
*If you are unable to complete the desired reps during the time interval, the WOD is over.




Sunday Strong

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Kaplan

Warm Up
200m Jog
10 Right Arm Reverse Lunge
10 Renegade Row Right
5 Devil’s Press Right
200m Jog
10 Left Arm Reverse Lunge
10 Renegade Row Left
5 Devil’s Press Left

Mobility
Banded Pass Throughs
Banded Hamstring Stretch

Strength
EMOM10
Single Leg Deadlift
Odd- Left Leg- 7 Reps
Even- Right Leg- 7 Reps

WOD
14 Minute AMRAP
16 Alternating SA Devil’s Press 50|35
10 Right Arm OH Reverse Lunge
10 Left Arm OH Reverse Lunge
25 Sit-ups

Level 2- 40|25
Level 1 – 25|15




EMOM All Day Long

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Carrie



Warm-up

8 min clock
1 min of each
Bike
Seated Banded press
Weighted Step Ups*
Bandy Pull Aparts

*box jumps round 2

Mobility
Upper Body Peanut Rolling

WOD
EMOM24 (4 Rounds)
12|10 Calorie Bike
10 Right Arm KB Push-press 70|53
10 Weighted Step-ups
10 Left Arm Kettlebell Push-press 70|53
15 Box Jumps 20|14
100m Kettlebell Carry 70|53

Level 3- 53|35
Level 2- 35|25, 10|8 Bike, 10 Box Jumps, 8 Reps
Level 1 – 25|18,
ADV- 15|12 Calorie Bike, 15 Push-press, 14 Step-ups, 20 Box Jumps

Scale in order to be able to maintain for 24 minutes. You should have 10-15s of rest or so at each station. Take minutes off as needed.

Extra Work
Work up to a Heavy Stone Over Shoulder




Hulk Salad

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Jim

Outdoor Fitness at CFS – Register through the ZenPlanner App.

Due to limited participation, after today we will be suspending All Zoom WODs moving forward.

Warm Up
Row 40/30 Calories*

Grab a barbell**
10-8-6-4-2 of
Plank up and over the barbell
BB Good Mornings
BB Front Squats
BB Strict Press

*add weight to the bar each round

**no rower – 2 minutes of jumping jacks

Strength
E3MOM15 “Hulk Salad” Complex
2 Power Cleans
2 Front Squats
2 Jerks

WOD
In 5 minutes Complete
500m Row
20 Burpee Lateral jumps
Then AMRAP
Squat Cleans 135|95

Rest 3 Minutes

In 5 minutes Complete
15 Squat Cleans 135|95
20 Burpee Lateral Jumps
Then AMRAP
Calories on the Rower

*2 Seperate Scores

L2 -95|65
L1 – 80|50
ADV – 155|105

Extra Work
150 Double Unders
150ft HS Walk*
100 Double Unders
100ft HS Walk
50 Double Unders
50ft HS Walk

*Scale to 75-50-25 or 25ft each round. No HS walks? Scale to 5-4-3 Wall climbs. Scale dubs as necessary.




Kettlebell Kickin’ It

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#TBT – 2013 Competitors Competition – Pat P. Pulling Weight!

Outdoor Fitness at CFS – Register through the ZenPlanner App.

Due to limited participation, after today we will be suspending All Zoom WODs moving forward.


Warm Up
AMRAP5
10 Russian Swings
10 Weighted KB Sit Ups
25 Double Unders or 50 Singles

then
Perform on Each Side
9 Turkish Sit Ups
7 Windmills
5 Arm Bars
3 Turkish Get Ups

Mobility
KB Anchored Thoracic Extension with Foam Roller
Lat/Calf Roll


Strength
EMOM15
Half Kneeling Single Arm Press
Right Arm- 10 Reps
Left Arm- 10 Reps
Rest

WOD
15 Minute AMRAP
15 Kettlebell Swings 1.5|1
20 Sit-ups
25 Double Unders

Level 2- 1|0.75
Level 1- 0.75|0.5
ADV – Single Arm Snatch (start with your non dominant arm and switch arms each round); KB Weighted Sit Ups, Heavy Rope




The Heat Is On

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Connor & Andrew crushing midline work

Warm- Up
In 3 minutes Complete
400m Run
Then AMRAP Inchworms
In 3 Minutes Complete
400m Run
Then AMRAP Alternating Straight Leg Kicks into Reverse Lunge with OH stretch

Accessory

EMOM12
Push Up, Renegade Row, Turn & Press – Right 5 Reps
Push Up Renegade Row, Turn & Press – Left 5 reps
DB Pull Over – 10 Reps

WOD
30 Hang SA DB Snatches 50|35
1200m Run
30 SA DB Hang Clean and Jerks 50|35
1200m Run
30 SA DB Hang Clusters 50|35

Level 2- 40|25
Level 1- 30|20
ADV – 70|50

1200m run = 3 minutes out and 3 minutes in. Sub 1500m Row, 2 mile bike

Extra Work
Back Squat
E2MOM14
10 rep
8 rep
6 rep
4 rep
2 rep
2 rep
2 rep




Hero WOD – “McGhee”

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Tricia

Warm Up
2 Rounds
1 min on 15s off
Step Ups*
Banded Push Ups
Lateral Up and Over the Box
Banded Good Mornings

**2nd Round Box Jumps

Mobility
Box Hamstring Rolling
Banded Calf and Hamstring Stretch

 

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary

WOD
“Mcgee”
30 Minute AMRAP
5 Deadlifts 275|185
13 Push-ups
9 Box Jumps

Level 3- 225|155
Level 2 – 185|125,
Level 1 – 135|95, 7 Push-ups, 9 Step-ups

Extra Work
5 Rounds of
15 GHDs
15 Wall Balls 30|20

Scale to V-ups and a lighter mb where necessary




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