Oly to 10am and Dubs Skill Session Today


Schedule Update
Oly class has been moved to 10am going forward.ย  See you there!

Skill Session Today!
Join us today at 11AM for a Bonus Skill Session! We’re taking on Double Unders this week. There will be time spent on different drills and cues you can use to help improve on your jump rope skills. All levels are welcome and will benefit from this class! For this session we will also include a WOD in the second half for you to test out and work on your double unders while tired. You do not have to stay for both the skill portion and the WOD. We’ll see you at 11AM in Southie Orange!

Warm Up
Every 90 seconds:
12/10 Cal Bike
15/12 Calorie Row
200m Run
15 Box Jumps w/ Step Down
1:00 Wall Plank Hold

Wall Climbs
Handstand Walk
Stone to Shoulder
High Box Jump

7 Minute AMRAP
12/10 Calorie Bike
2 Wall Climbs or 25ft Handstand Walk

Rest 3 Minutes

7 Minute AMRAP
15/12 Calorie Row
7 Box Jumps* (30,27)
*Step down is strongly encouraged.

Rest 3 Minutes

7 Minute AMRAP
200m Sprint
5 Stone to Shoulder (140/90)

Level 3- (27,24)
Level 2- (24,20), 12/10 Row, 10/8 Bike
Level 1- (24,20), 10/8 Row, 8/6 Bike, 50,30 Sandbag/medball

Coaches Note: The goal is to achieve 3+ Rounds each AMRAP. Scale appropriately

Extra Work – work up to a heavy weight for the complex
2 Power cleans
2 Front squats


  • Ryan Gould

    08/19/2018 @ 2:39 am

    WOD: 3+10 (35# DB press), 4+4, 3+change (120#)

  • Sean Flannery

    08/18/2018 @ 6:21 pm

    4+8, 4+5, 4+3 Rx w/110# db
    Extra: 225#

  • Campbell

    08/18/2018 @ 11:55 am

    6+5, 5+8, 4+150m Rx

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