CrossFitWOD

WallBall Biathlon

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Carmen

Warm-up
500m Row

Then
2 Rounds
10 Low to High Kneeling Medball Cross Cops (per side)
-20 Bandy Side Steps w/ Legs Completely Straight (per side)
-10 Banded Glute Bridges

Accessory
3 Rounds for Quality
8 Single Leg Glute Bridges x Side
8 Wall Assisted Single Leg Deadlifts x Side

WOD
Wallball Biathlon
1000m Row
40 Wallballs
750m Row
30 Wallballs
500m Row
20 Wallballs
250m Row
10 Wallballs

-Each time you break up your wallballs complete 8 burpees. Before returning to your set.

Level 2- 750-600-500-250 Row, 30-20-15-10 Reps
Level 1- 600-400-300-200 Row
20-15-10-5 Reps
ADV – 30/20lb Wall Ball

Extra Work
10-8-6-4-2
Snatch (165/110)
Ring Muscle Up

Scale Power Snatch weight as necessary and use bands and/or cut bar muups in 1/2

Boot Camp/Conditioning (6:30AM in Southie Green/4:45PM in Southie Orange)
3 Minutes For Max Cals/Reps/Distance
1 Minute Rest

2 Rounds
1. Row for Cals
2. Run X Distance or Cals on Air Runner
3. Bike for Cals
4. 3 Minute AMRAP – 5 burpees/20 Double Unders




Sweat out the Scaries

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Cherie

Benchmark/Strength Schedule – Click Here

Warm-up
3 Minutes of Jump Rope

Then
3 Rounds
10 Scap Push ups
10 Bandy lateral shoulder steps in each direction

Strength
Bench Press
3-3-3-3-3
2. Pendlay Row
5-5-5-5-5

WOD
12 Minute AMRAP
15 Deadlifts (185,115)
10 Ring Dips
45 Double Unders

Level 2- (135,95)
Level 1- (95, 65), Bench Dips

At Home WOD
3 Rounds
20 Reps Each
– Side Lying Leg Raises x Side
– Hollow Rocks
– Supermans
– Plank Ups

then

Moon the Skies – 5 Total
Alternating Scorpions – 20 Reps Total

CFS Endurance Sunday – Southie Orange 10AM

7 Min. Per Station

Descending Triplet

Reverse Order if completed before time expires.

2 minutes rest between stations

1. Run

Run – 300m, 250m, 200m, 100m, 50m

Push Ups – 16 to 8 (by 2’s) / 14 to 6 (by 2’s)

Ab Mat Sit Ups – 45 to 5 (by 10’s)

2. Bike

Bike Cals – M: 15 to 3 (by 3’s) / W: 12 to 4 (by 2’s)

KB Curtsey Lunges – 16 to 8 (by 2’s) total

KB Lying Triceps Extensions – 16 to 8 (by 2’s)

3. Ski

Ski M: 18 to 10 (by 2’s) / W: 14 to 6 (by 2’s)

SA KB Cleans (e.s) – 16 to 8 (by 2’s)

Box Step Ups (no weight, move fast) (e.s) – 16 to 8 (by 2’s)

4. Row

Row Cals – M: 18 to 10 (by 2’s) / W: 14 to 6 (by 2’s)

Lateral Hops Over Rower – 16 to 8 (by 2’s)

Ring Rows – 16 to 8 (by 2’s)




Team Building Exercise

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Adam

Nutrition Challenge Lecture TODAY at 11AM!
Are you looking for a simple yet effective way to jumpstart your nutrition goals before summer is in full swing? Look no further! We are excited to launch a new nutrition challenge beginning on Tuesday, May 28th (after MDW!), through June 25th (before July 4th festivities!). Join us TODAY for an informational lecture with Coach Michelle. We will meet in the back room of Southie Green at 11AM.

Can’t make the lecture but still want to participate? No worries! Click HERE to read the rules of this challenge! Shoot us an email if you have any questions.

If you are interested in participating, please click HERE.

Other Important Dates:
Week of May 19th: Weigh-ins & Benchmark Workouts
Tuesday, May 28th: Challenge Begins!
Week of June 23rd: Weigh-ins & Benchmark Workouts Retest
Tuesday, June 25th: Challenge Ends!

Warm-up
Partner Up!
Run 1 Loop as a Team
P1- 20 Lateral Up & Overs
P2- Strict Pull Ups or Negatives
Switch
P1- 20/15 Cal Row
P2- Inchworms w/ Push Up
Switch

Midline
3 Rounds
20 Hollow Rocks
40 Bicycle Abs
20 Sit-ups

Partner WOD
800m Run as a Team
Then
70 Chest to Bar Pull-ups
80 Box Jumps Overs
90 Shoulder to Overhead (115,75)
100 Calories on the Rower
Then
800m Run as a Team

Level 2 – -10 Reps
Level 1 -20 Reps, 400m Run, (75,45)

Extra Work
100′ Sled Push (3/2)
21 Toes To Bar
150′ Sled Push
15 Toes To Bar
200′ Sled Push
9 Toes To Bar




Each for Time on a Friday

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Lila

Spring Nutrition Challenge – Info Lecture TOMORROW at 11AM!
Are you looking for a simple yet effective way to jumpstart your nutrition goals before summer is in full swing? Look no further! We are excited to launch a new nutrition challenge beginning on Tuesday, May 28th (after MDW!), through June 25th (before July 4th festivities!).

The rules and tracking of this challenge will not be as strict as past challenges; however, the goal remains the same: fuel our body with as many whole, healthy foods as possible and develop as many healthy, sustainable practices outside of the gym as possible.

Everyone can benefit from this challenge! Whether you are brand new to CrossFit & nutrition, or if you are a nutrition challenge veteran, we encourage you to sign up! If you are interested in participating, please click HERE.

Important Dates:
Saturday, May 18th @ 11AM: Introductory Lecture w/ Coach Michelle Boutet, RD
Week of May 19th: Weigh-ins & Benchmark Workouts
Tuesday, May 28th: Challenge Begins!
Week of June 23rd: Weigh-ins & Benchmark Workouts Retest
Tuesday, June 25th: Challenge Ends!

Warm-up
2 Rounds
1 Min Work/:30 Rest & Rotate
Bike
Prison Burpee Lateral Jumps
Kang Squats

Accessory
2 x 10
Weighted Glute Bridges
Romanian Deadlifts (light weight)

WOD
Each for Time
At 0:00
3 Rounds
20/15 Calorie Bike
15 Back Squats (135, 95)

At 9:00
8 Rounds
3 Power Cleans (135,95)
6 Burpee Lateral Jumps

At 18:00
20/15 Calorie Bike
15 Back Squats (135,95)
20 Burpee Lateral jumps
10 Power Cleans (135,95)

Level 3- 15/10 Calorie bike (115,75)
Level 2- 10/8 Calorie Bike (95,55)

Extra Work
2 Rounds of
28 GHD’s
100’ HS Walk

*Scale HS walk to 50ft or 6 Wall Climbs




All About IGN+ITE – New Program Launching in June!

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#TBT – 2013 – Row Fest, Where’s Waldo of CFS OG’s

New T-Shirt & Tank in Stock – $25 – Swing by the desk and grab yours today.

All You Need to Know About IGN+ITE: New Program Launching in June!

By now, you have probably seen our posts and flyers about our new program IGN+ITE, starting in June… and maybe wondered, what is that? We’ve gotten a lot of questions about this program and how it relates to YOU that we wanted to address.

What is IGN+ITE?
IGN+ITE is a program a 8-week program with the primary focus being weight-loss, lifestyle change, and accountability. With this program we are trying to extend our reach to those who might not feel comfortable stepping into one of our general classes. We believe that we have the knowledge, resources, and passion to motivate not only the very fit, but also those who need to take the first step on their fitness journey; whether that be for the first time, or if they have fallen off the horse and need to get back on.

IGN+ITE will be offered Tuesdays and Thursday mornings at 5:30am starting in June. The program is 8 weeks long, meeting at the same time & with the same people each week. Consistency and accountability render success. We all know how powerful our community can be, especially those who frequent the same class times and work out with the same people every week. Couple that with interval workouts, some nutrition and wellness education and tracking, we believe we can deliver successful results.

What does a typical class look like?
The the first 15 minutes is what we call M+E “me” time, which stands for Mobility and Education. Bi-weekly during this time weigh-ins. Each session from 5:30-5:45 we will be rolling out, warming up on the treadmills/bikes/rowers and talking about nutrition.

The workout will start at 5:45am. The format will alternate between basic movements: squats, lunges,push-ups, DB presses, russain swings, ect. and a conditioning modality (bike, row, ski, run). Nothing is for time or reps. The purpose is to MOVE. If someone has bad knees or bad shoulders, there will always be substitutuons; no one will get left behind.

Why Weigh-ins?
Our goal is not to have people obsessing over their weight. The purpose of the weigh-in is to keep the group focused and to help with accountability. If you know your weigh-in is coming Tuesday you are less likely to crush 3 slices of pizza and a box of chocolates Sunday night. Weight Watchers and their “meetings” is a proven method, and the consistent weigh-ins is a similar strategy.

Can I do it?
Of course, all are welcome! Unlimited members can join in on classes with their membership. The only thing we ask is that you plan to be consistent with the program. Please email me directly [email protected] and I will add you to a list/change your membership for the 8 weeks if you want to do this program.

Will it be hard enough?
The great thing about intervals is they are as hard as you make them. If you need a kick in the butt with conditioning, then this will give you a push. If you are concerned about building skills & strength, this will have significantly less than our general classes and even our bootcamp program, so this is probably not the best choice for you.

Can I refer my friends? Is there a referral bonus?
We all know someone who could probably use this, right? It’s just a matter of getting them to take the leap. If you can get Janice from accounting to sign up, we will give you a $25.00 kickback towards membership or some new Swag.

Scholarship?
Have someone who needs this but can’t afford it? Shoot us an email to stay in the loop about scholarship opportunities.

Warm Up
2 Rounds
:30 on/:10 off
With a medball
– Toe Taps
– Ground to Overhead
– Thruster toss
– V-ups
– Russian Twists

Mobility
Quad Rolling

Strength
E2MOM14
3- Position Snatch
-High
-Mid
-Floor

WOD
21-18-15-12-9
Power Snatches (75,55)
Wallballs

Level 2 – 65,45
Level 1 – 55,35
ADV – 30/20 wall ball

Conditioning 4:45PM in Southie Orange
Partner Conditioning
2 Rounds

5 Minute AMRAP- Row for Cals
Switch with your partner every 15/12 Calories

Rest 1 Minute

5 Minute AMRAP- Bike for Cals
Switch with your partner every 12/10 Calories

Rest 1 Minute

5 Minute AMRAP
100m Sprint (200-400m tag your partner)

Rest 1 Minute




June Boot Camp Registration!

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Conroy

June Bootcamp!
Mondays & Wednesdays, 6:30AM – 7:30AM
Special Rate: $99/month!

Ready to spring back into a steady fitness routine?!! We’ve got you covered with our June Boot Camp & Conditioning Classes. Just two hours out of your whole week can and will make a big difference in your health and wellness! This program is great for weight loss, extra conditioning training, or as a ramp-up for our general CrossFit program!

Monday classes will focus on conditioning and endurance, with a heavy focus on interval training. We will run, row, bike, ski erg, jump rope, etc. Wednesday classes will still focus on conditioning, but will incorporate dumbbells, kettlebells, bodyweight exercises and more. There will be no barbells or high-skill gymnastics.

For more information or to sign up, click HERE!

Warm-up
In 2 minutes:
Row 250m
In remaining time,
Plank Hold

Rest :30

In 2 minutes:
Run 200m
In remaining time,
Hollow pull up hang

Rest :30

In 2 minutes:
15 Burpees
In remaining time,
Alternating Lunges

Strength
E2MOM12
3 Push-presses @85%

WOD
3 Rounds
In 2 minutes complete
250m Row
Pistols
*Click HERE for Scaling options and progressions

Rest 1 Minute

In 2 minutes complete
200m Run
Then Max Pull-ups

Rest 1 Minute

Score= Total Reps

ADV- Bar MUPs

Extra Work
15-12-9
Back Squat (275/185)
3/2 Pegboards after each set

Take the barbell from a rack. Scale to (225/155) and rope climbs




Double Benchmark: Diane & Annie

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Jenny

Spring Nutrition Challenge Kicks off May 28th!
Are you looking for a simple yet effective way to jumpstart your nutrition goals before summer is in full swing? Look no further! We are excited to launch a new nutrition challenge beginning on Tuesday, May 28th (after MDW!), through June 25th (before July 4th festivities!).

The rules and tracking of this challenge will not be as strict as past challenges; however, the goal remains the same: fuel our body with as many whole, healthy foods as possible and develop as many healthy, sustainable practices outside of the gym as possible.

Everyone can benefit from this challenge! Whether you are brand new to CrossFit & nutrition, or if you are a nutrition challenge veteran, we encourage you to sign up! If you are interested in participating, please click HERE.

Important Dates:
Saturday, May 18th @ 11AM: Introductory Lecture w/ Coach Michelle Boutet, RD
Week of May 19th: Weigh-ins & Benchmark Workouts
Tuesday, May 28th: Challenge Begins!
Week of June 23rd: Weigh-ins & Benchmark Workouts Retest
Tuesday, June 25th: Challenge Ends!

Warm-up
:45 on/:15 off
Jump Rope
Scap Push Ups
Jump Rope
Plank Knee to Elbow
Jump Rope
Pike Push Ups

Skill
Double Under
Handstand Push-up

Double Benchmark
“Diane”
21-15-9
Deadlifts (225,155)
Handstand Push-ups

Level 2- 185,115
Level 1- 135, 95, Standard Push-ups

Rest 7 Minutes

“Annie”
50-40-30-20-10
Double Unders
Sit-ups

Level 2- ½ reps of double unders
Level 1 – 2x single unders

Scores/Comments from “Double Benchmark: Diane + Annie” performed on 4/19/2016

Extra Work
3 Rounds of
30/24 Cals Assault bike
30 DB Snatch (50/35)

ADV (70/50)




June IGN+ITE Registration is Open!

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Earl

IGN+ITE Integrated Group Nutrition & Interval Training Experience Ignite the fire within. Achieve results.

***Special Introductory Pricing: $200 for 8 Weeks!***
IGN+ITE is a comprehensive fitness experience combining movement, nutrition, and lifestyle to drive real, sustainable results. This program goes beyond the gym to help you navigate the other twenty-three hours of your day and form long-lasting, healthy habits. By pairing high-intensity interval training with nutrition guidance and accountability, IGN+ITE will transform your outlook on fitness and help you reach your individual goals. This is an 8-week program that meets twice a week on Tuesdays & Thursdays at 5:30AM. Each 60-minute class will include nutrition education & guidance and a high-intensity interval workout.

The 45-minute workout uses bikes, rowers, dumbbells, kettlebells and simple bodyweight exercises to deliver a full-body workout. The interval-based workout will vary every day. This class is accessible for all levels; no prior fitness experience needed.

Beyond the workout, each class will offer nutrition and lifestyle guidance. We will cover topics such as eating for fat loss, optimizing post-workout recovery, easy meal planning and more. Baseline measurements and photos will be taken every two weeks to monitor progress. Coaches will offer support and advice based on your daily food logs to help you meet your individual goals.

Ignite the fire within; achieve real results! June session kicks off on Tuesday 6/4/19

Click Here to Sign Up!

Warm-up
Dynamic Warm Up

Strength
E3MOM for 15 Minutes

5 Front Squats @75-80%

WOD
EMOM12

5 Thrusters (95,65)
5 Box Jump Overs
5 Toes to Bar

Level 2- 4-4-4, (75,50)
Level 1- 3-4-3, (55,35)
ADV- 6 Reps (115,75)

Extra Work
15-12-9 OHS (155/105)
Bar Muscle Up

Bootcamp/Conditioning (6:30AM in Southie Green/4:45PM in Southie Orange)
Every 5 Minutes for 30 Minutes
400m Run
15 Burpees over the Rower
X Calorie Row

Rest the remainder of the of the 5 Minutes, you should have no less than 45s to rest until the last few rounds if at all.  




Happy Mother’s Day – “Mother Crusher”

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Beautiful Becca !

Announcement: Happy Mothers Day!

Benchmark/Strength Schedule – Click Here

Warm-up
Run 1 Loop (535m)

Then EMOM 6
Odd- 50 Double Unders
Even 1- 15 Kettlebell Swings
Even 2- 20 Jumping Lunges
Even 3- Plank Hold

WOD
“Mother Crusher”
800m Run
50 Kettlebell Swings (1.5,1)
400m Run
50 Double Unders
200m Run
50 Sit-ups
100m Walking Lunges
50 Sit-ups
200m Run
50 Double Unders
400m Run
50 Kettlebell Swings
800m Run

Level 2- (1.5/1)
Level 1- (1/0.75)

CFS Endurance Sunday – Southie Orange 10AM
Endurance WOD
4 Rounds at each station.
2 Minutes On, 1 Minute Rest
90 Seconds rest between stations

A.
Ski 250m
10 Alt SL V-Ups
Max Wall Balls

B.
Row 250
10 Box Jumps
Max Burpees

C.
75 Dubs
2 Wall Climbs
Max Push-Ups

At Home WOD
10-15-20-25-20-15-10-5
Hollow Rocks
Supermans
Hand Release Push Ups
Air Squats

then

World’s Greatest Stretch – 5:00 Total
Overhead Stretch Against Wall – 1:00 x 2 Sets




Work Your Tail Off

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Do Work Together

Warm-up
90s / 30s Rest & Rotate
Ski Erg
Inchworms w/ 2 Push Ups
100m Sandbag run
Bike for Calories

Skill
Stone over Shoulder
“One Timing” Technique (faster/for lighter) – demo
– “Lap the Stone” Technique (segmented/for heavier) – demo

WOD
3 Rounds
90s work:30s Rotate
1. Ski Erg
2. DB Push-up to Overhead (50,35)
3. 200m Sandbag Run (5,4)
4. Bike For Cals
5. Stone Over the Shoulder (140/90)

Level 2- (40,25)
Level 1- (30,15); run with a medball (20/14)
ADV- 100m Hug Carry in substitution for sandbag run

Extra Work
2 Rounds
9-6-3
Sandbag Clean (140/90)
Box Jump (42/36)

Rest 5 minutes between rounds




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