CrossFitWOD

Motivation Monday

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QUARANTINE Accountability CHALLENGE – Rolling sign up so feel free to join at anytime. The goal of this challenge is to maintain routine, exercise, nutrition, sanity and community while in self isolation.

AT HOME FITNESS – Check SugarWOD app for coaching videos and Download the Zoop App and click the link —-> https://thl.zoom.us/j/504206333 for a Virtual Coached WOD at noon.  Can’t make the class?  Find our At Home Fitness Classes on our YouTube page.

Also, take a look at our No Equipment, No Problem WOD DOC for various workouts. 

Take a look at our No Equipment, No Problem WOD Document for various workouts.

It’s amazing how many barbells, db’s & kb’s made their way outside the walls of the box and into your homes.  While they are in your possession we want to make sure that we can continue to provide Movement Coaching to help you move better. If you are interested in receiving specific coaching on anything, let us know or simply film yourself and direct message us on Instagram.

Warm Up
2 Rounds – 50s on 10off
-High Knees
-Single Leg Hip Raises Right – Shoulders on box or odd object if accessible
-Burps
-Single Leg Hip Raises left
-Plank Walk Outs

2 Rounds of 10 Y’s, T’s I’s & W’s

At Home Strength
EMOM12
Single Leg Deadlift

Odd- RL 5 Reps
LL- LL 5 Reps

-Single leg deadlifts are easy to do with a single object.
-If you only have light weight, double the reps

Conventional Strength
E2MOM12
3 Reps Deadlift or Sumo Deadlift

WOD
EMOM16
Odd Minutes -100m Hill sprint (20-30s) or odd object run
Even Minutes- 5 strict pull-ups or 10 Push-ups

ADV – Add weight or reps to Pull ups. Perform Push Ups with hands on 1 or 2 odd objects, feet elevated or try 5 single arm push ups on each side.

If you don’t have hill accessibility sub the following
Odd object Run
10 Bulgarian Split Squats

Extra Work
Accumulate 3 Minutes in a Wall Facing Handstand Hold in as fewest sets as possible.

ADV – 5 Minutes




Air Daps

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Missing those Daps around inside and outside of the Box

QUARANTINE Accountability CHALLENGE – Rolling sign up so feel free to join at anytime. The goal of this challenge is to maintain routine, exercise, nutrition, sanity and community while in self isolation.

AT HOME FITNESS – Follow the track on the SugarWOD App – Coaching Videos can be found right on our app and on our Youtube Channel.  Live coached WOD on the Zoom App at NOON. click the link to join—-> https://thl.zoom.us/j/504206333 This can also be found in our Instagram.  All videos are uploaded to Youtube afterward if you are unable to make the live class.

Take a look at our No Equipment, No Problem WOD Document for various workouts.

We’re working on a Quarantine Accountability Challenge in the event that we are unable to get back into the gym in the immediate future. This would include a host of things not limited to challenges of bodyweight moments for reps, static holds, steps, nutrition, at home workouts, etc… More to follow soon.

It’s amazing how many barbells, db’s & kb’s made their way outside the walls of the box and into your homes.  While they are in your possession we want to make sure that we can continue to provide Movement Coaching to help you move better. If you are interested in receiving specific coaching on anything, let us know or simply film yourself and direct message us on Instagram.

Warm UP
Burpee Breakdown

Strength
Alternating EMOM16*
Odd- 5 Box/Chair Squats
Even- Seated Strict Press, 3 each side

*Double the reps if you only have access to lighter weight

WOD
100 Alternating Weighted Step-ups for Time
EMOM
10 Box|Chair|Bench|Ring Dips

Workout Breakdown – every minute including at the 3-2-1 Go! you must complete 10 Dips.  With the remainder of the minute you accumulate Step Ups.  The Workout ends when you reach 100 Step Ups.

Coaches Tip – The dips should be challenging but should take no more than 2 sets each time – perform straight leg if possible, bent knee for scaling. To scale up, elevate your feet. Keep your elbows in and aim to get your shoulder below your elbow at the bottom of each rep.When choosing your weight for step ups, pick something you can complete  around 10 step ups in a minute – shooting for a 8-15 Min WOD.

 




Squad

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Squad

AT HOME FITNESS – Follow the track on the SugarWOD App – Coaching Videos can be found right on our app and on our Youtube Channel.  Live coached WOD on the Zoom App at noon. click the link to join—-> https://thl.zoom.us/j/504206333 This can also be found in our Instagram.  All videos are uploaded to Youtube afterward if you are unable to make the live class.

Take a look at our No Equipment, No Problem WOD Document for various workouts.

We’re working on a Quarantine Accountability Challenge in the event that we are unable to get back into the gym in the immediate future. This would include a host of things not limited to challenges of bodyweight moments for reps, static holds, steps, nutrition, at home workouts, etc… More to follow soon.

It’s amazing how many barbells, db’s & kb’s made their way outside the walls of the box and into your homes.  While they are in your possession we want to make sure that we can continue to provide Movement Coaching to help you move better. If you are interested in receiving specific coaching on anything, let us know or simply film yourself and direct message us on Instagram.

Homework – Go out and guesstimate a 100m, 200m, 400m, 600m and 800m Run line for upcoming workouts

200m run should take under 1 minute
400m = 1:45
800m – 3:30 mins
This doesn’t have to be perfect. Use visual landmarks – telephone pole, street corner, fire hydrant. Make sure to run fast to keep up your social distancing efforts.

Warm Up
2 Rounds
-30s Air Squat
-30s Squat Jump
-30s Superman
-30s Superman Hold
-30s Lunges
-30s Lunge Jumps
-30s Plank Ups
-30s Plank Hold
-1 Minute Wall Sit

WOD
50 Single Arm snatches
50 Box jump|Stair Jump|Plate Jump|Step-ups
50 Single Arm Thrusters
50 Weighted sit-ups
30/25 Cal bike|50/40 calorie Row|600m or 3 minute Run

Rest 2 minutes

30 Single Arm snatches
30 Box jump|Stair Jump|Plate Jump|Step-ups
30 Single Arm Thrusters
30 Weighted Sit-Ups
15/10 cal bike|40/30 calorie Row|400m or 2 minute Run

Rest 2 Minutes

20 Single Arm snatches
20 Box jump|Stair Jump|Plate Jump|Step-ups
20 Single Arm Thrusters
20 Weighted Sit-ups
10/8 cal bike|30/20 calorie Row|200m or 1 minute Run

*Bike Cals are for the Assault. If you have a Schwinn or C2 X 1.5

If you are unable to Run, Row or Bike – complete 1 minute of Lateral Plate Hops, 1 Minute of Burps without the push up, 1 Minute of Jumping Jacks. 2nd round 30s of each, 3rd round 20s of each.

Extra Work
Accumulate 5 mins in the bottom of an active Squat in the least amount of sets as possible.

*Every time you break complete 5 Burpees

ADV – Weighted Goblet Squat




No Equipment, No Problems, Quarantine Accountability Challenge & Remote Movement Coaching

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Katie – Dominating Dumbbells

AT HOME FITNESS – Follow the track on the SugarWOD App – Coaching Videos can be found right on our app and on our Youtube Channel.  Live coached WOD on the Zoom App at noon. click the link to join—-> https://thl.zoom.us/j/504206333 This can also be found in our Instagram.  All videos are uploaded to Youtube afterward if you are unable to make the live class.

Take a look at our No Equipment, No Problem WOD Document for various workouts.

We’re working on a Quarantine Accountability Challenge in the event that we are unable to get back into the gym in the immediate future. This would include a host of things not limited to challenges of bodyweight moments for reps, static holds, steps, nutrition, at home workouts, etc… More to follow soon.

It’s amazing how many barbells, db’s & kb’s made their way outside the walls of the box and into your homes.  While they are in your possession we want to make sure that we can continue to provide Movement Coaching to help you move better. If you are interested in receiving specific coaching on anything, let us know or simply film yourself and direct message us on Instagram.

Warm-up
:45 Work/:15 Rest

  • Jumping Jacks
  • Inchworms
  • High Knees
  • Hollow Hold
  • Butt Kickers
  • Push Ups

Midline
Alternating Tabata
8 Rounds
:20 on/:10 off

  • Reaching Sit Ups
  • Russian Twists

Alternate between the two exercises. 8 rounds total, 4 of each movement.

Then, try some Dragon Flags!
3 x 5 of your best effort

WOD
2 Rounds
800m Run
50 Weighted Lunges
25 Burpees over object

*Get creative with what you have around the house for these lunges. If you have some equipment at home, awesome – use it! If not, grab some heavy water jugs and hold on in each hand, load up your backpack, lift that old bag of mulch in your shed, or find a log or stone outside somewhere! Run Subs –
If you borrowed a rower from the gym – Row 1000m
If you have a Bike – Bike 1.5 miles
Jump Rope Sub = 200 Double Unders or 400 Single Unders
Can’t do any of these 45s of Min Climbers, 45s of Jumping Jacks, 45s Air Squats, 45s of butt kickers = 800 Run

Classic WOD

Warm-up
:45 Work/:15 Rest
-Row
-Med Ball Death March
-Row
-10 Scap Pull Up then Hip Touches
-Row
-Med Ball Burpee Ground To Overhead

Midline
Alternating Tabata
Med Ball V-Ups
Russain Twists

Skill
Ball Ups|Skin the Cats
Ice Cream Makers

WOD
2 Rounds
1000m Row
50 Lunges 1.5|1
25 Burpee Pull-ups

Level 2- 1|0.75, 40 Lunges, 20 Burpee Pull-ups
Level 1- 0.75|0.5, 750m Row, 30 Lunges, 15 Burpee Pull-ups
ADV – double KB Front Rack Lunges (1.5’s,1’s)

Extra Work
3 Rounds
7 Deficit HSPUs 6’|4’
7 Sandbag Over the Shoulder 140|90
150’ Sandbag Hug Carry

Scale sandbag weight and deficit as necessary




Download the Zoop App for a Virtual Coached WOD at Noon

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TBT – 2015 Bring a Friend Workout, 5:30am

AT HOME FITNESS – Check SugarWOD app for coaching videos and Download the Zoom App and click the link —-> https://thl.zoom.us/j/504206333 for a Virtual Coached WOD at noon.  Can’t make the class?  Find our At Home Fitness Classes on our YouTube page.

Also, take a look at our No Equipment, No Problem WOD DOC for various workouts. 

Warm-up
2 Rounds
50’ Overhead Backpack Carry
10 Scap Push Ups
10 Backpack Bent Over Rows
10 Backpack Push Press
10 Backpack Hug Squats

Strength
E2MOM12 – Every 2 Minutes on the Minute (aka 6x)
With a weighted backpack or other object:
3 Strict Press
5 Push Press
30 Second Overhead Hold

WOD
10 minute ascending AMRAP
3 Backpack Ground to Overhead
3 Table Inverted Rows
6 Backpack Ground to Overhead
6 Table Inverted Rows 
9 Backpack Ground to Overhead
9 Table Inverted Rows

*Grab your db’s, kb’s, odd object, backpack, gymbag, etc. and load it up with some books or other weight. The added challenge will be stabilizing the backpack overhead. This can be done either by stopping at the shoulders and pressing overhead, or snatching it overhead in one swift motion. 

Warm-up
2 Rounds
50’ Bottoms Up Kettlebell Carry (Right)
10 Scap Push Ups
10 Challenging Ring Rows
50’ Bottoms Up Kettlebell Carry (Left)
10 Kettlebell Strict Press Per Side

Strength
E2MOM12
Push-press
3 Reps

WOD
10 Minute Ascending AMRAP
3 Clean and Jerks 135|95
1 Rope Climb
6 Clean and Jerks
2 Rope Climbs
9 Clean and Jerks
3 Rope Climbs

Level 2- 115|75
Level 1- 95|55
Score= Total Reps




Live Work out at Noon on the Zoom App

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Jess – Goin’ Over Overhead

LIVE CYBER WOD
Going down at 12PM today -Download the Zoom App – Grab a weight or odd object and something to step up on (not required) & Click the link below.  Also in our Instagram bio Https://thl.zoom.us/j/457834463

AT HOME FITNESS – Track on SugarWOD – Coaching VIDs on our Youtube Channel

Warm-up
Run 500m (about 3 minutes)
Then 2 rounds:
1 minute on/:20 off

  • Scap Push Ups
  • Inchworms w/ Increasing push ups
  • Plank Hold

*If the weather does not cooperate or you are unable to run outside, substitute 3 minutes of jumping rope.
If you do not have a jump rope, complete:
6 Rounds
:20 on/:10 off
Burpees

WOD
3 Rounds
In 7 minutes:
400m Run
40 Odd Object Swings
200m Odd Object Carry
Then AMRAP Handstand Push Ups or Push Ups

-Rest 2 minutes-

If the object you are using is too difficult to swing overhead, Russian swings are great too!

Running Subs – if you do not have convenient access to the outdoors:
400m Run = 100 Double Unders, 200 Singles, or 30 Burpees
200m Run = 50 Double Unders, 100 Singles, or 15 Burpees

Sub for Hug Carry = 10 Hug Step ups Ups on each leg

Score = Total HSPU or push ups

Classic WOD

Warm-up
Run 1 Loop
Then:
2 Rounds
1 min on/:20 off
Banded Face Pull
Seated Kettlebell Strict Press
Wall Plank Hold

WOD
3 Rounds
In 7 Minutes
400m Run
40 Kettlebell Swings 1.5|1
200m Sandbag Run
Then AMRAP
Handstand Push-ups

Rest 2 Minutes

Level 2- 1|0.75
Level 1- 0.75|0.5
ADV- 2|1.5, Deficit Handstand push-ups @ 4 inches|2 inches

Score= Total Handstand push-ups

HSPU sub= Regular push-ups.

Sore from Murph? Sub sit-ups

Extra Work
4 Rounds of
5 Hang Power Clean 205|115
10 Bar Facing Burpees

*Pick a heavy and challenging weight for the HPC that you can do for all 5 reps each time.




AT HOME FITNESS – Track on SugarWOD – Coaching VIDs on our Youtube Channel

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Maurice – Eye on the Clock… Ready to Go

AT HOME FITNESS – Track on SugarWOD – Coaching VIDs on our Youtube Channel

Warm-up
2 Rounds
20 Ice Skaters 
10 Jumping Split Squats (5 per side)
5 Burpees w/ Tuck Jump
10 Step Ups w/ Knee Drive (on stairs, chair, bench, etc.)

Strength
EMOM15

  • 5 Reverse Lunges per side (add weight if able – get creative! Lunge with your dog or child! If unable to add weight, increase reps)
  • Max Effort Wall Sit
  • Rest

On minute 1, complete lunges. On minute 2, perform wall sit. On minute 3, rest. Repeat x5. 

WOD
5-10-15-10-5
Backpack Thrusters*
V-Ups
Burpees w/ Tuck Jump

*Grab your backpack, gymbag, etc. and load it up with some books or other weight. The added challenge will be stabilizing the backpack overhead. Like a regular barbell thruster, fight to push your head through at the top! 

Classic WOD

Warm Up
2 Rounds
15/12 Calorie Ski or 12/10 Bike
10 Weighted Split Squats (6 per side)
5 Burpee Box Jumps
10 Alt. Weighted Step Ups

Mobility
Quad Rolling
Couch Stretch

Strength
EMOM15
1. 2 Front Squats (3 Second Pause)
2. 5 Deficit Reverse Lunges each side (standing on a 45lb plate) Holding KBs and DBs
3. Rest

WOD
5-10-15-10-5
Thrusters 95|65
Toes to Bar
Burpee Box Jumps 24|20

Level 2- 75|50
Level 1- 65|35
ADV – 115|80

Extra Work
25|20 Cal Bike
50 Wall Balls 20|14
20|15 Bar Muups
25|20 Cal Bike




Rip & Ride

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Adam

Schedule Update

This is such a hard decision to make last minute. The class schedule will remain the same for tomorrow. The CTX morning class is canceled.

If you are keeping your membership active, we are allowing members to “borrow” equipment to do at home workouts. If this is something you are interested in please come by the gym tomorrow and we will get you set up with whatever you would like to take home.

We will know more about our approach going forward tomorrow!

Warm Up
2 Rounds
:30 on on/:15 rest & rotate
Bike Sprint
Single Leg Deadlifts w/ Barbell Left
Single Leg Deadlifts w/ Barbell Right
Supermans w/ 2 second pause
Snatch High Pull

Strength
EMOM10
1 Power Snatch
Climb in Weight

WOD
30-20-10
Deadlift 225|155
Calorie Bike

Level 3 – 205|135
Level 2- 185|115
Level 1- 135|95

Extra Work
3 Rounds
125 Double Unders
30 GHD
7/5 Muscle Ups




Hero WOD “Murph” – Classes at 9 & 10AM! Open Gym at 730am

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Terry – Rope Climbs

Happy St. Patty’s Day!
Classes at 9 and 10am today.  The Gym will be Open at 7:30am and a non coached heat of Murph will start at 8am.  The box will close at 11am.  There will be no CTX class.  Murph is an endurance WOD 🙂 

You will also notice that as an added precaution we have removed all chalk buckets from the gym. We will have blocks of chalk that can be purchased at the front desk for individual use ($5).  We thank you for your understanding!

Weekly Strength/Benchmark Schedule – Click Here

Come on in we will find a scaling option for everyone!

“Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death.
The workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ It first appeared on the CrossFit site 18 August 2005.

Warm Up
Dynamic Warm Up

Hero WOD (45 minute cap)
“Murph”
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

You can partition the pull-ups, push-ups and squats anyway you would like to get to the required reps. Ex. 20 rounds of 5 pull-ups|10 push ups|15 squats. The runs must be performed as bookends.

Level 3- 75 Pull-ups|150 Push-ups|200 Squats
Level 2- ⅔ Mile|50 Pull-ups|100 Push-ups|150 Squats
Level 1 – ½ Mile Run|30 Pull-ups|60 Push-ups|90 Squats
Adv – wear a 20|10lb vest

Scores/Comments from Murph on 3/17/18
Scores/Comments from Murph on 7/21/15
Scores/Comments from Murph on 3/8/15

At Home WOD:
AMRAP: 10
10 Hand Release Push Ups
10 V-Ups
10 Single Leg Bridge Ups x Side

then

Foam Roll Mid Back – 2:00 Total




Pull Your Weight

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Banded Warm Ups

Schedule Update
Starting today and moving forward we will be cancelling today’s 9:30am CrossFit class with a 9:30am CTX class.

Sunday ‘Murph” Class Schedule Update
Weekend Schedule Update – No Parade tomorrow but we still plan to run run heats of “Murph.” We have changed heat/class times to 9 and 10am. Both classes will take place in Southie Green and will be led by Goose. The box will open at 8am for Open Gym throughout the day and will close at 11am. There will be no CTX class.

Warm-up
30/20 Calories on Rower or Ski Erg

Then

:40 on/:20 off
-Singles
-Lateral Sliding push up with Push Out Right Side
-Double Unders or Attempts
-Lateral Sliding push up with push out left side
-Double Unders or Attempts
-Glute Bridges on Sliders

WOD
3 Rounds
4 Minutes Work:
90s Rest

  1. 5 Power Cleans 135|95
    40 Double Unders
  2. 4 Thrusters
    12/10 Calorie Row

Level 2- 115|75
Level 1- 95|55
ADV-155|105, Ski

Extra Work
12-10-8-6
Bench Press
Bent over Row

Not for time. Climb in weight for each set.