CrossFitWOD

Ninja Sandwich

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Conroy

Indoors Primarily

Warm-up
400M Run  (ColdSub – .7 Mile Bike or 500M Row)

Then

2 Rounds
10 Scap Pull- Ups
10  Banded Pallof Press Right Side
10 Banded Pallof Press Left Side*
10 Hand Hanging Turn Around Each Side*

*Round 2 Hip Touches

MOD Warm Up
-Sub Rings for Bar Movements -Use Racks for Pallof Press

Or

-10 Scap Push-Up
-Use Racks for Pallof Press
-10 Banded Pull-Aparts for Hip Touches

Midline
3 Rounds
30s Each Movement

  1. Side-Plank Raises- R
  2. Side Plank Raises- L
  3. Plank-Ups
  4. Plank Hold

No Rest between movements
30s Rest after all of the movements.

WOD
1200m Run (Cold Sub 1500M Row or 2.2 Mile Bike)

Then
5 Rounds
10 Strict Pull-ups
20 Push-ups
30 Sit-ups

Then

1200m Run

Run Sub- 1500m Row or 2.2 Mile Bike

Level 3- 5 strict pull-ups
Level 2- 5-15-30
Level 1- 5-10-15 Reps, 800m Run
ADV – 5 Ring Muscle Ups, 20 GHD’s per round

Extra Work
Squat Snatch
Work Up To Heavy-ish Single

Then

5-4-3-2-1
Squat Snatch

Does not have to be TNG
Rest as needed between sets




Let It Ride

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Mags

Outdoors Primarily Unless Cold & Rainy

Warm Up
Burpee Breakdown

Then

10 -8 -6
BB Kneel To Stand
BB Front Squat
BB Muscle Clean*

*Round 1 – Pockets
Round 2 – Above The Knee
Round 3 – Floor

Strength
E2MOM12
Squat Clean
2 Reps

WOD
5 Rounds
2 Minutes Work:1 Minute Rest
3 Hang Squat Clean 135|95
4 Bar Facing Burpees

*Pick up where you left off each round.  Score = total Rounds and Reps at the end.

Level 2 – 115|75
Level 1 – 95|55
ADV – 155|105

Extra Work (Active Recovery)
1k Row Easy
1:00 Rest

4x 20|15 Cal Row (30s Rest b/t Efforts)

1:00 Rest
1k Row Easy




Triple Threat

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Mel

Indoors Primarily

Warm-up
90s Easy Singles on Rope

-Then-

Mini Flight Simulator
10-15-20-25-30-25-20-15-10 Double Unders (Double Singles)

Accessory
2 Rounds
30s Work| 10s Rest

Mini Band Work

  1. Monster Walk Front to Back
  2. Side Step Left to Right
  3. Glute Bridges – 1 second pause at the top
  4. Glute Bridge March
  5. Inchworm with a push-up*
  6. Superman* – one second pause

*band around the wrists

WOD
3 Rounds
40|30 Calorie Bike
20 Toes to Bar
75 Double Unders
15 Power Snatches 115|75

Rest 3 Minutes

Level 2- 95|55
Level 1- 75|35

Extra Work 
100’ HS Walk
*Every time you come down – 5 burpees

RX+ – 200’
ADV – 300’




Flash In The Pan

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Shira

Indoors Primarily

Warm-up
3 Rounds
90s Row
10 MB Front Squats
8 Pike Ups on Rower
6 Strict Press

Mobility
Shoulder Stretch on MB
Hip Stretch on MB

Strength
E2MOM8
Push-press
2 Reps

Rest 2 Minutes

EMOM5
Push-Jerk
1 Rep

WOD
90/75 Calorie Row
60 Wall Balls
30 Shoulder to Overhead 155|105

Level 3- 135|95
Level 2- 115|75
Level 1- 95|55

ADV = Rx

Row Sub = 1200m MB Run 20|14 or 75|60 Assault Bike

Extra Work 
Partner Conditioning
-1 Mile Run (Switch Every 200M)
-Accumulate 5:00 SB Hug Hold (Break up anyhow) 140/90
-2000M Ski (Switch every 250M)
-Accumulate 5:00 SB Hug Hold
-3 Mile Bike (Switch every .5)
-Accumulate 5:00 SB Hug Hold

PLEASE USE YOUR OWN EQUIPMENT/STATION

If no partner rest 1:1

ADV – 190/140 Hold




Toys For Tots – Gift Drive!

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Niko

Outdoors Primarily Unless Cold & Rainy

Toys For Tots!
It’s the season of giving! This year we’re working to contribute to Marine Toy’s For Tots of Greater Boston! The community here has always been great about contributing to our gift drives in the past and it’s greatly appreciated! We’re excited to be collecting for Toys For Tots this year! In 2019 they were able to distribute 153,906 toys and supported 76,953 children in the counties of Norfolk, Suffolk and Northern Plymouth!


“Our mission is to collect and distribute NEW, unwrapped toys as Christmas gifts to those children less fortunate in the counties of Norfolk, Suffolk, and Northern Plymouth. For the last 73 years, the United States Marine Corps Reserve has distributed over 542 million toys to more than 250 million children. This success stems from great partners, sponsors, and volunteers that help us raise funds and toy donations. Without your help, this program would not be a success!”

We are accepting new and unwrapped toys from Monday 11/30Friday 12/11. Thank you in advance for you help!

Warm-up
15 Step Up/Overs
10 SL BB Deadlift (Each Side)
20 Russian Swings

15 Lateral Up/Overs
10 BB Romanian Deadlift
20 American Swings

15 Box Jump Up/Overs
10 BB Stiff Leg Deadlift
20 American Swings (Practice Snatching the KB)

Mobility
Hips
Hamstrings

Strength
E3MOM15
Deadlift
5 Reps

WOD
40-30-20-10
Kettlebell Swings 1.5|1
Kettlebell Lunges

E3MOM
15 Box Jump Overs

*The workout starts with the box jump overs

Level 2- 1|0.75
Level 1- 0.75|1
ADV- 2|1.5

Extra Work
18:00 EMOM
Minute 1 – 5/3 Ring Muscle Ups
Minute 2 – Double KB Front Rack Hold 1.5|1
Minute 3 – Rest

ADV – 2 Strict + 3 Kipping
1 Strict + 2 Kipping

Scaling Options 
-3/1 Ring Mup
-1:00 of Mup Attempts
-Bar Muscle Ups
-2x Chest To Bar




It’s A Good Day To Have A Good Day

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Citalli

Normal Schedule Today

Indoors Primarily 

Warm Up
Coach’s Choice

Strength
E2MOM12
Power Clean

  1. 3 Reps
  2. 3 Reps
  3. 2 Reps
  4. 2 Reps
  5. 1 Rep
  6. 1 Rep

WOD
E3MOM15
15|12 Calorie Assault|Rogue Bike
12 Devil’s Press 50|35

Schwinn|C2 Bike = 22|18 Cals

Report all times. SugarWod will display the average.

Run Sub = 200m
Row Sub = 20|15 Cals

Level 2- 40|25
Level 1- 30|15
ADV – 70|50




Rowing Cindy

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Bryce & Meghan

Turkey Day Schedule – Gobble, Gobble, Gobble, Gobble……
Saturday- 7,8,9,10,11,12pm *close at 1pm*
Sunday- Normal Schedule

Indoors Primarily

Warm-up
Row Lotto
Just Legs – 125m
Every M +/-  =  Activators*
Just Arms – 125m
Every M +/- = Plank Ups
Legs & Arms – 250m
Every M +/- = Moon The Sky

*Scap Push Ups if not on the rig

Then try 20 Strong Pulls for Cals

Skill
Rowing Technique

Midline
Tabata Hollow Rocks
-10s Rest= superman hold

WOD
20 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Squats
20 Pulls on the Rower

Score= total calories rowed

Coaches Note – Focus on putting your max effort into the 20 pulls each time.  Reach in with the chest up, drive strong with the legs, lean and rip it. Take 2x the amount of time on the way in

Extra Work
2 Rounds
10 Stone Hug Squats
50ft Stone Hug Carry
25ft HS Walk
100 Double Unders
25ft HS Walk
50ft Stone Hug Carry
10 Stone Over shoulder

Rest 3 Minutes

ADV – 3 Rounds




Second Helping

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JT

Turkey Day Schedule – Gobble, Gobble, Gobble, Gobble……
Friday 9,10,11,12pm (open gym 9-1)
Saturday– 7,8,9,10,11,12pm *close at 1pm*
Sunday– Normal Schedule

Outdoors Primarily – Unless Cold|Dark|Wet 

Warm-up
400M Run
15 BB High Pull (5 in each position)
15 BB Front Squat

300M Run
12 Hang Muscle Snatch
12 Push Press

200M Run
9 Muscle Snatch Floor
9 Thrusters

Strength
E2MOM12
Power Snatch
3 Reps @ 80%

WOD
21-15-9
Hang Power Snatch 115|75
Thruster
400-300-200m Run after each round

Level 2- 95|55
Level 1- 75|35

Cold Weather Running Sub – Row 500-400-300

Bike .7-.5-.3 miles

Extra Work
40 Cals of Each
Row, Ski, Bike

Rest 3 Minutes

30 Cals of Each
Row, Ski, Bike

Rest 3 Minutes

20 Cals of Each
Row, Ski, Bike




Happy Thanksgiving Everyone!

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Squad Goals -TBT to The 2019 Showdown -We’re So Thankful for this amazing community!

HAPPY THANKSGIVING!
8am and 9am classes today – Come on in and work up an appetite!!!
*Non-coached WOD 7am with Goose – registration required

Friday- 9,10,11,12pm (open gym 9-1)
Saturday- 7,8,9,10,11,12pm *close at 1pm*
Sunday- Normal Schedule

*Thanksgiving Day WOD*
Typically we love visitors, but we do need to make sure that we have appropriate numbers for the workout and have enough squares for everyone. If a family member wants to come with you please have them pay for a drop-in online and register for the class. If you want us to do it on our end please send an email to [email protected]. If a non-member shows up on Thanksgiving morning with no registration for open gym or the class, they will not be able to participate.

Outdoors PrimarilyUnless Cold|Dark|Wet

Warm Up
Coaches Choice

WOD
6th Annual Gooble, Gooble, Gooble Partner WOD – Socially Distanced this Year of Course…
1000m Row (Switching every 250m)
1200m Running (switching every 200m)
100 Burpees
100 Kettlebell Swings 1.5|1
100 Box Jumps
100 Double Unders
1200m Running (Switching every 200m)
1000m Rowing (Switching every 250m)

Cold Weather Running Sub – Bike 2 miles – switching every .5

**For the workout you will need your own square and your own equipment, unless you live in the same household
**For Sprints masks must be worn at the door

Level 2 – 75 Reps
Level 1 – 50 Reps

*there will be no sharing equipment, unless you are in the same household




Gainsgiving Ready!

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Dr. Dave

*Thanksgiving Day WOD*
Typically we love visitors, but we do need to make sure that we have appropriate numbers for the workout and have enough squares for everyone. If a family member wants to come with you please have them pay for a drop-in online and register for the class.
If you want us to do it on our end please send an email to [email protected]. If a non-member shows up on Thanksgiving morning with no registration for open gym or the class, they will not be able to participate.

Turkey Day Schedule – Gobble, Gobble, Gobble, Gobble……

Wednesday Normal AM Schedule (5,6,7,8,11) PM schedule 12,3,4,5pm *close at 6pm*
ThursdayANNUAL THANKSGIVING DAY WOD- 8am and 9am** Non-coached WOD 7am with Goose
Friday- 9,10,11,12pm (open gym 9-1)
Saturday- 7,8,9,10,11,12pm *close at 1pm
Sunday- Normal Schedule

Indoors Primarily

Warm-up
2 Rounds
:40 Work/No Rest
-Med Ball Death March
-Wall Ball
-Med Ball Glute Bridges
-2 fer 1 Wall Ball or 11’ if on the wall (if in a mod spot then med ball thruster with 5 second active hold in the bottom)
-Med Ball V-Ups

Strength
E2MOM16
2 Front Squat
Set 1-4= 80-85%
Set 5-7= 85-90%
Set 8= 95%

WOD
30 Wall Balls 20|14
15 Deadlifts 275|185
24 Wall Balls
12 Deadlifts
18 Wall Balls
9 Deadlifts

Level 3- 225|155
Level 2- 185|125
Level 1- 135|95
ADV – 30|20, 315|205

MOD WOD – Outdoor wall balls or dumbbell thrusters 20’s|15’s

Extra Work 
E3MOM15
15/12 Cals
50ft HS Walk

*Aim for 1 minute of rest each round. Scale the HS Walk to 25ft, Double KB Overhead Carry, 3 Wall Climbs, 20 Shoulder Taps




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