October 31, 2017


"Lynne"

Five rounds for max reps of:
Body weight Floor press
Pull-ups (Strict)


Dedicated Core Work:

10 to 1 Reps of:

Tuck ups

straddle ups

V-ups

Around the world
 

October 30, 2017


For time:


60 single-leg squats, alternating
50 wall-ball shots, 20-lb. ball
40 box jumps, 24-in. box
30 deadlifts, 185 lb.
20 power cleans, 185 lb.
10 front squats, 185 lb.

FLOATER FOR THE WEEK:


For time: 400M Walking Lunge


Option A: Bodyweight
Option B: 200m Walking...

October 28, 2017

Reminder! Gym closed, we will be at CrossFit Woburn participating in the "Barbells for Boobs" fundrasier!

Come watch or participate!

October 27, 2017

Floor Press


5-5-5-5-5


Complete as many rounds as possible in 10 minutes of:


12 dumbbell deadlifts
9 dumbbell hang squat cleans
6 dumbbell push jerks

October 26, 2017


Strength: RFE SPlit Squat

10-10-10-10

5 rounds for time of:

30-yard weighted lunge, 50-lb. dumbbells
60-yard shuttle sprint (5-10-15 yards)

 

October 25, 2017

EMOM 8


Hang Power Snatch x3

Skill: Muscle up practice

Three rounds for time of:
50 Squats
7 muscle-ups
135 pound Hang power snatch, 10 reps

 

October 24, 2017

Push Press


5-5-5-5-5

For time:


25 Handstand push-ups
50 Toes-to-bar
Run 800 meters
75 pound Push press, 75 reps
150 Double-unders

 

October 23, 2017


Back squat 10-10-10-10-10 reps


3 rounds for time of:


15 chest-to-bar pull-ups
20 burpees
15 sumo deadlift high pulls, 95 lb.

This weeks floater WOD: "Death by Assault Bike"

With a continuously running clock, Bike one calorie the first minute, two calories the second min...

October 21, 2017

Run 400m


4 Round of "Cindy"
5 Pull ups
10 Push ups
15 Air Squats


Run 400m


Light "Fran"
21-15-9
Thursters 75/55
Pull ups


Run 400


1 Round of “Kelly”

30 Wallballs

30 Box Jumps


Run 400m
 

October 20, 2017

Deadlift

1-1-1-1-1

9-15-21 reps for time of:


Row for Calories
115-lb. Power Snatch

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