Hero WOD: “Wood”


Schedule Update
We will be running a Reduced Schedule today with All Levels Classes in Southie Green only at 530am, 630, 9,11, noon, 4, 5, 6 & 7pm. There will not be any classes held in Southie Orange and no bootcamp class. Bootcampers Come take General Class!

Jen crushing “Heavy Sack” at The 2017 Showdown!

Our goal is to work to do each WOD in the least amount of time possible, with as little modifications as possible. The key to fitness is intensity. Very often, the shortest wods, when done in an all out fashion, are the most intense and produce the greatest fitness results. Get comfortable being uncomfortable, that’s how we get better at CrossFit and at life.

It’s your responsibility to start looking at each workout and deciding which approach you are going to take to get it done the fastest. Depending upon the amount of work in the WOD, you may pace it differently. For example, if “Helen” was only one round for time you would probably run the fastest 400m as you possibly could. In this case, where we are doing three rounds, you may want to pace the runs and try to not break up the swings and pull-ups. The key to producing fast times in CrossFit is to not catch yourself standing around. Keep moving at all times! Don’t put that kettlebell down, jump right back up on that bar. Once you can do the WOD unbroken, do it faster. We can apply this principal to every WOD we perform. The key to fitness is intensity.

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.

Warm Up
Outdoor Dynamic Warm Up!
Run long way to 200m Line
-Dynamic warm up w/ stretching
-Shuttle Runs with change of direction mixed in

5 Rounds For Time
400 meter Run
10 Burpee Box Jumps (24/20 in)
10 Sumo-Deadlift High-pull (95/65 lbs)
10 Thruster (95/65 lbs)
1 minute Rest

Level 2- (75,45)
Level 1- (55,35); 4 Rounds

Extra Work
50 Stone Over Shoulder (140/90)

Scores/Comments from 4/11/17
Scores/Comments from 10/10/16