CrossFitWOD

Hero WOD “Joe”

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

Saturday– 8,9,10,11 Open Gym starting at 6:30am, Non-Coached WOD with Goose at 7am
Sunday– Normal Schedule

Warm Up

3 Rounds
5 BB Thrusters
5 Bar Facing Burpees
5 Scap Pull Ups*
30s Jump Rope**

*Rd 2&3 – Kip Swings

**Rd 1 – Singles
Rd 2&3 – Dubs

 

 

Joe Lengel Jr., 57, of Toledo, OH, died on November 19, 2012, of a gunshot wound sustained while opening his gym, Crossfit Intensity. Surviving Joe are his wife of 32 years, Karen; sons, Aaron (Kendra) and Matt; daughter, Mary Beth; grandchildren, Aiden, Kolbrin, Kamden, Atley, Avelyn, Koralyn, Aaron II, Layla and Reis. Joe was preceded in death by his grandson Kelan.

HERO WOD (40 min cap)
“Joe”
10 Rounds
10 Thrusters 95|65
10 Bar facing burpees
10 Pull-ups
57 Double unders

Level 3- 7 Rounds *Recommended
Level 2- 75|55, 7 rounds, 7, Reps, 25 Double Unders
Level 1- 65|35, 5 rounds, 7 Reps, 80 singles

Athlete Note – This workout is a TON of volume. Another creative way to scale is to complete 10 rounds with a partner, with a sprint/rest format

Extra Work
7:00 AMTAP
Sand Bag Hug Hold
Go as heavy as possible and accumulate as much time in the Hug Hold position

 




Livin’ On Leftovers

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Facundo

Turkey Day Schedule – Gobble, Gobble, Gobble, Gobble……
Friday– 9,10,11,12pm (open gym 8-2pm)
Saturday– 8,9,10,11 Open Gym starting at 6:30am, Non-Coached WOD with Goose at 7am
Sunday– Normal Schedule

Warm Up
15 Calorie Bike
10 Cossack Squat
10 Hand Turn Overs on Pull-Up Rig

10 Calorie Bike
10 Front Rack Lunges
10 Strict Knees to Elbows

5 Calorie Bike
10 Front Rack Reverse Lunge
10 Strict Toes to Bar or Leg Raises

Mobility
Lat Rolling
Lat Stretching

Skill
Rope Climb

Strength
E2MOM12
25 ft Front Rack Lunge
(Rack to rack)

-If completing in place complete 5 on each side

WOD
30-20-10*
Shoulder to Overhead 135|95
Bike Calories

*3 Rope Climbs After Each Round

Ladies:
Assault/Echo Cals – 20-15-10
Schwinn – 30-20-10

Schwinn – 45|30-30|20-15|10

Level 3- 115|75, 2 Rope climbs
Level 2- 95|55, 3 10ft climbs
Level 1- 75|35, 3 pull to stands; 20-15-10 Reps

Extra Work
3 Sets
21 T2B
15|12 Cal Ski
9 Power Snatches 135|95

Rest 1:1

Athletes Note – Choose a weight you can do 9 unbroken with when fresh.

 




Happy Thanksgiving! 8th Annual Gobble, Gobble, Gobble Partner WOD Today!

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Happy Happy Thanksgiving – We’re so thankful for this community!

Turkey Day Schedule – Gobble, Gobble, Gobble, Gobble……
Thursday– ANNUAL THANKSGIVING DAY WOD- 8am and 9am** Non-coached WOD 7am with Goose
Friday– 9,10,11,12pm (open gym 8-2pm)
Saturday– 8,9,10,11 Open Gym starting at 6:30am, Non-Coached WOD with Goose at 7am
Sunday– Normal Schedule

Warm Up
2 Rounds
30s work|no rest
-High Knees
-Jumping Lunges
-Inchworms
-Mountain Climbers
-Hand Release Push Ups

WOD
8th Annual Gobble, Gobble, Gobble Partner WOD
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)

Level 2 – 75 Reps, 1|0.75
Level 1 – 50 Reps, 0.75|0.5

Extra Work – Active Recovery
Run a 5k




Turkey Eve

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Emma

Turkey Day Schedule – Gobble, Gobble, Gobble, Gobble……
Wednesday– 5,6,7,8,11, 12,3,4,5pm *close at 6pm*
Thursday– ANNUAL THANKSGIVING DAY WOD- 8am and 9am** Non-coached WOD 7am with Goose
Friday– 9,10,11,12pm (open gym 8-2pm)
Saturday– 8,9,10,11 Open Gym starting at 6:30am, Non-Coached WOD with Goose at 7am
Sunday– Normal Schedule

Warm Up
2 Rounds
200m Run
5 Muscle Clean + Front Squat
10 PVC Pass Throughs*
10 Scap Push Ups

*Rd 2 – Around the Worlds

Mobility
Chest Stretching

Ring Accessory
15 Reps of each working in with a partner
– Push-outs/layouts
– Alternating lateral push-outs- (bottom of push-up position)
– Ring Push-ups
– Ring Flyes
– Ring Rows
– Knee Tucks with feet in Rings

WOD
“Elizabeth Meets Nancy”
21 Squat Cleans 135|95
21 Ring Dips
400m Run
15 Overhead Squats

15 Squat Cleans 135|95
15 Ring Dips
400m Run
15 Overhead Squats

9 Squat Cleans 135|95
9 Ring Dips
400m Run
15 Overhead Squats

Level 3- 115|75
Level 2 – 95|55
Level 1- 75|35; 15-12-9 Reps for Everything
ADV- Move Faster

Extra Work
6 Rounds
Every 3 Minutes
10 Strict HSPU
7|4 Ring Muscle Ups
15|10 Cal Echo Bike

Athlete Note: Scale the HSPUs and RMUP # so you can complete at least the first few rounds unbroken. Muscle Ups can be scaled to Bar Muscle Ups or C2B Pull Ups. SHSPUs can be scaled to seated db Z-Press.

 




Turkey Pregame

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Tai

Turkey Day Schedule – Gobble, Gobble, Gobble, Gobble……
Tuesday– Normal Hours
Wednesday– 5,6,7,8,11, 12,3,4,5pm *close at 6pm*
Thursday– ANNUAL THANKSGIVING DAY WOD- 8am and 9am** Non-coached WOD 7am with Goose
Friday– 9,10,11,12pm (open gym 8-2pm)
Saturday– 8,9,10,11 Open Gym starting at 6:30am, Non-Coached WOD with Goose at 7am
Sunday– Normal Schedule

Warm-up
EMOM 6
1. 12|10 Cal Row
2. 30s SA Dead Hang* – R
3. 12|10 Cal Row
4. 30s SA Dead Hang – L
5. 12|10 Cal Row
6. 30s Chin Over Bar hold

*scale to 2 arm dead hang where need be

-Then-

10-8-6*
Banded Side Steps
Banded Glute Kickbacks
Banded Deadlift

*30s Jump Rope after each round – Start with singles work into double unders

Mobility
Hamstring Stretching

Strength
E2MOM12
Pause Deadlift*
2 Reps

*Pause right at or below the knee during the concentric and eccentric parts of the movement. Start around 55-60% of your max

WOD
4 Rounds
1 Min Max Rower Calories
30s Max Double Unders

-30s Rest-

1 Min Max Rower Calories
30s Max Pull-ups*

-30s Rest-

Score= Total Row Cals, Total Double Unders, Total Pull-ups

Athlete Note – There is no transition time accounted for, please consider that when rowing

*Rd 1- Strict Pull-ups
Rd 2- Chest to Bar Pull-ups
Rd 3- Chin Over Bar
Rd 4- Strict Pull-ups again

Extra Work
100-80-60-40-20
Drag or Heavy Rope Double Unders
25’ HSW Obstacle (Over & Back)

*Scale to regular rope and no obstacle. HS Walks can be scaled further to 5 Wall Climbs each time.

 




Nutrition Challenge Benchmark – Retest!

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Brooks

Turkey Day Schedule – Gobble, Gobble, Gobble, Gobble……
Monday– Normal Hours
Tuesday– Normal Hours
Wednesday– 5,6,7,8,11, 12,3,4,5pm *close at 6pm*
Thursday– ANNUAL THANKSGIVING DAY WOD- 8am and 9am** Non-coached WOD 7am with Goose
Friday– 9,10,11,12pm (open gym 8-2pm)
Saturday– 8,9,10,11 Open Gym starting at 6:30am, Non-Coached WOD with Goose at 7am
Sunday– Normal Schedule

Warm Up
Partner Up! Grab Some Change Plates
P1- 12|10 Calorie Bike*
P2- Cuban Press
-Switch-
P1- 12|10 Calorie Bike
P2- 90/90 External Rotation
-Switch-
P1- 12|10 Calorie Bike
P2- AMRAP 5 Shoulder Activators + 5 Kip Swings

*Schwinn – 18|15 Cal

Mobility
Thoracic Rolling
Quad Stretch

Benchmark Strength
E2MOM14
Squat Snatch
1. 2 Reps @ 75%
2. 2 Reps @ 80%
3. 2 Reps @ 85%
4. 1 Rep @ 90%
5. 1 Rep @ 95%
6. 1 Rep @ 100%
7. 1 Rep @102%

Benchmark WOD
7 Rounds
10|7 Cal Bike
10 Wall Balls
7 Toes to Bar

Schwinn = 15|10 Cal

Level 2- 8|5 Cal AB, 12|7 Cal Schwinn, 7 Wall Balls
Level 1- 5 rounds, 7|4 Cal AB, 10|6 Cal Schwinn, 7 Wall Balls, 5 Toes to Bar
ADV – 30|20, 12 T2B

Athlete Note – This should be light and fast. Shoot for 1-2 minutes range for each round.

Extra Work
2 Rounds
12-9-6
Bench Press 185|115
GHD X 2
-rest 1:1-

Athlete Note – Pick a weight you can do 9 unbroken with. If new to the GHD – Scale to x 1




Up By 10s Again & Again

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Lindsay

Turkey Day Schedule – Gobble, Gobble, Gobble, Gobble……
Monday– Normal Hours
Tuesday– Normal Hours
Wednesday– 5,6,7,8,11, 12,3,4,5pm *close at 6pm*
Thursday– ANNUAL THANKSGIVING DAY WOD- 8am and 9am** Non-coached WOD 7am with Goose
Friday– 9,10,11,12pm (open gym 8-2pm)
Saturday– 8,9,10,11 Open Gym starting at 6:30am, Non-Coached WOD with Goose at 7am
Sunday– Normal Schedule

Warm-Up
2 Rounds
50 Mountain Climbers
5 SA Deadlifts R
5 SA Hang Cleans R
5 SA Press R
5 SA OH Lunges R
5 Push Ups
5 Weighted Sit Ups

50 Jumping Jacks
5 SA Deadlifts L
5 SA Hang Cleans L
5 SA Press L
5 SA OH Lunges L
5 Push Ups
5 Weighted Sit Ups

Mobility
Overhead

Strength
E2MOM12
Push-press
3 Reps

WOD
AMRAP 15
20 SA DB Hang Clean and Jerks 50|35
30 Lunges with OH lockout
40 Push-ups
50 Sit-ups

*Clean and Jerks are 10 each side. Lunges are 15 each side

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




Last Week For Our Warm Winter Drive!

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Turkey Day Schedule – Gobble, Gobble, Gobble, Gobble……
Monday– Normal Hours
Tuesday– Normal Hours
Wednesday– 5,6,7,8,11, 12,3,4,5pm *close at 6pm*
Thursday– ANNUAL THANKSGIVING DAY WOD- 8am and 9am** Non-coached WOD 7am with Goose
Friday– 9,10,11,12pm (open gym 8-2pm)
Saturday– 8,9,10,11 Open Gym starting at 6:30am, Non-Coached WOD with Goose at 7am
Sunday– Normal Schedule

November Clothing & Food Drive!

For the month of November we will be collecting food and clothing for the Pine Street Inn! The Pine Street Inn needs new clothing the most as we approach winter and cold weather, but food donations are also welcome and necessary! Donations will be accepted until Saturday November 27th. Donation boxes can be found in front of the main desk – the most needed items that will be accepted include:

The most needed and suggested food items can be found below. Thank you in advance for any help it is greatly appreciated!

Warm Up
400m Run
-Then-
Bike Sprint: Relay Style
3 Rounds
Each AFAP
7|4 Calorie Bike
10 Air Squats
5 Box Jumps
20’ Sprint to Finish

Mobility
Quad Rolling
Calf Rolling
Worlds Greatest

WOD (25 Minute Cap)
For Time:

1200m Run
Then
5 Rounds
15 Back Squats* 135|95
20|14 Calorie Bike
15 Box Jumps 27|24

Schwinn Bike – 30|20

*Back Squats are taken from the floor

Level 2- 115|75; 24|20” Box
Level 1- 95|55; 15|9 Cal Bike
ADV – 155|105

Extra Work
E2MOMx7
3 Clean & Jerks




Better Together

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Alex

Midday Classes will be held OUTDOORS where temps allow

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

Monday– Normal Hours
Tuesday– Normal Hours
Wednesday– 5,6,7,8,11, 12,3,4,5pm *close at 6pm*
Thursday– ANNUAL THANKSGIVING DAY WOD- 8am and 9am** Non-coached WOD 7am with Goose
Friday– 9,10,11,12pm (open gym 8-2pm)
Saturday– 8,9,10,11 Open Gym starting at 6:30am, Non-Coached WOD with Goose at 7am
Sunday– Normal Schedule

Warm Up
Partner Up!
P1 – 12|10 Calorie Row
P2 – Bar Facing Burpees
Switch

P1 – 12|10 Calorie Row
P2 – Muscle Snatch (Rotate Through Positions)

Mobility
Hamstring Stretching

Accessory
1 Min Work| 20s Rest
-GHD Back Extension
-Wall Walk
-Is Ys Ts Ws

-GHD Hip Extension
-Wall Walk
-Is Ys Ts Ws

-GHD Sit-Up
-Wall Walk
-Is Ys Ts Ws

Partner WOD
AMRAP 24
4 Power Snatches 135|95
8 Bar Facing Burpee
12|10 Calorie Row

You go, I go. For Max Rounds & Reps

Level 3- 115|75
Level 2- 95|55
Level 1- 75|35

Extra Work
Every 5 Minutes for 3 Rounds
9 Muscle Ups*
30ft Hs Walk
36 Pistols
30ft HS Walk

ADV – Over Obstacle

*Shoot for 1-2 minutes of Rest. Muscle Ups should be 1-2 sets. Scale the # and/or perform Bar Muscle Ups or C2B Pull Ups. Pistols should not take more than 90s. Scale the # or perform Goblet Lunges.




Four Square

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#TBT – 2016 YuleFest 5k Run – Team “Southie Slay Riders”

Indoors

Turkey Day Schedule – Gobble, Gobble, Gobble, Gobble……
Monday– Normal Hours
Tuesday– Normal Hours
Wednesday– 5,6,7,8,11, 12,3,4,5pm *close at 6pm*
Thursday– ANNUAL THANKSGIVING DAY WOD- 8am and 9am** Non-coached WOD 7am with Goose
Friday– 9,10,11,12pm (open gym 8-2pm)
Saturday– 8,9,10,11 Open Gym starting at 6:30am, Non-Coached WOD with Goose at 7am
Sunday– Normal Schedule

Warm Up
1. Tabata Jump Rope*
2. Tabata Air Squat**
3. Tabata Pull Up hang
30s rest between tabatas

*singles, right leg, left leg, alt feet, 4 sets of double unders or attempts
** Rest is in the bottom of the squat
***Shoulder Activators,
1. Kip Swings
2. leg raises
3. L-hold

Strength
EMOM10
Box Squat
2 Reps

WOD
4 Rounds
Every 4 Minutes
-20 Wall Balls 20|14
-15 Pull-ups
-50 Double Unders

Report 4 Separate Times

Athlete Note – Shoot for 1+ minute of rest each round. Push yourself to hang onto the wall ball and pull-up bar as long as you can.

Level 2- 15 WB, 10 Pull-ups, 25 Double Unders
Level 1- 3 rounds, 11 reps for each movement – 50 single Unders
ADV – 30|20lb MB, 20 C2B, 75 Double Unders

Extra Work – Active Recovery
2 Rounds @ 70-75%
Bike 2k
Row 1000m
Ski 500m
Run 400m