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38 Norman St.

Everett, MA 02149

© 2023 by Crossfit RBP

November 30, 2017

Step Up

8-8-8-8-8

Ring Row

10-10-10-10

“Christine”

Three rounds for time of:
Row 500 meters
12 Deadlifts: body weight
21 Box jump, 20 inch box

November 29, 2017


Shoulder Press 1-1-1-1-1, using heaviest weight per set
Push Press 3-3-3-3-3, using heaviest weight per set
Push Jerk 5-5-5-5-5, using heaviest weight per set

Cash out:
500m TT
 

November 28, 2017

Deadlift 5-5-5-5-5


50-40-30-20-10 reps for time of:


1.5-pood kettlebell swings
Sit-ups
 

November 27, 2017

"Hope"

Three rounds of:


Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-...

November 25, 2017

Teams of two:

Row 2000m alternating every 250m

Then 2 Rounds

20 Burpees

40 Toes to bar

60 Kettlebell Swings

80 Box Jumps

100 Double Unders

Run 1600m  Alternating ever 200m

(Or Row again if its too cold)

November 23, 2017

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From h...

November 22, 2017

REMINDER: Holiday Schdule

Wednesday: no PM Classes
Thursday: once class at 9am (Murph!)
Friday: Open gym 9-12
Saturday: Normal
Sunday: Funday

Overhead Squat


3-3-3-3-3

21-15-9 reps of:


225 pound Deadlift
135 pound Overhead squat

November 21, 2017

Push Press


5-5-5-5-5
 

"Karen"

For time:
150 Wallball shots, 20 pound ball

REMINDER: Holiday Schdule

Wednesday: no PM Classes
Thursday: once class at 9am (Murph!)
Friday: Open gym 9-12
Saturday: Normal
Sunday: Funday

November 20, 2017

Back Squat 3-3-3-3-3

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

 

November 18, 2017

"Carse"

21-18-15-12-9-6-3 reps for time of:


95 pound Squat clean
Double-under
185 pound Deadlift
24" Box jump


Begin each round with a 50 meter Bear crawl.

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