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17 Jan 2014

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AMRAP 3

Burpees

rest 5 minutes

AMRAP 3

Thrusters, 95#/65#

rest 5 minutes

AMRAP 3

Power Snatch, 95#65#

16 Jan 2014

011714

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1. EMOM 17 
2 Touch and Go Clean + 5 thruster (ascend to AHAP)

2. Split Jerk – 7×1

16 Jan 2014

Fire It Up! Jan 17, 2014

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Another little Thompson is about to Fire It Up in style by coming into the world.  As I write this post Little Thompson is not here yet but it’s a matter of what hour will she decide to grace us with her presence!

I will get next weeks programming up for everyone over the course of this weekend.  As an FYI there will only be class on Saturday at 9&10 then oly at 11am.  Coach Julie is covering the house while everyone else is out playing at NorthShore CrossFit.

 

Thats it for now, stay tuned!

16 Jan 2014

Registering for the Open????

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There have been some questions posed as whether members are supposed to register under CrossFit Boston or CrossFit Boston Iron & Grit.  All peeps should register under CrossFit Boston to avoid confusion and your score not being applied to the TEAM.  

Thanks!

15 Jan 2014

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1. Shoulder Press – 6×2 @ 90%

2. “Filthy Fifty”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

14 Jan 2014

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1. EMOM 12
3 Snatch – ascending to AHAP

2. 4 rounds for time (15 min cap)
10 Deadlift, 185#/125#
10 Over the bar burpees

14 Jan 2014

Kevin Ogar

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As you may have read or heard, athlete Kevin Ogar of CrossFit Unbroken in Denver, Colorado, was severely injured during this past weekend’s OC Throwdown.  He was performing a snatch that he missed behind and it fell onto his mid back.  This accident severed his spinal cord at T 11-12.  He is in IC and is paralyzed from T 11 down.  

It really is a freak injury as anyone that has spent enough time under the BB performing snatches has probably done the same thing.  I don’t know Kevin personally but everything that I have read about him and have heard about him from those that do know him is that he is a stand out person.

What makes the accident even more tragic is that Kevin did not have health insurance.  A fundraising account has been made to assist in his medical bills.  If you are able to give anything, here is the link to do so: Kevin Ogar.

Kevin Ogar

13 Jan 2014

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1. AMRAP 7
100 Double unders
75 DB Thrusters, 25#/15#
25 CTB Pull ups

rest 20 minutes

AMRAP 7
100 Double unders
75 DB Thrusters, 25#/15#
25 CTB Pull ups

2a. Dips – 4×6 AHAP
2b. Bent over rows (BB) – 4×6 heavier than last week

12 Jan 2014

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1. Front Squat – 6×2

2. AMRAP 12
7 Toe 2 Bar
10 OH Swings, 24kg/16kg
20 Mountain Climber (10 each leg)

3. Thrusters – 3 x max reps (rest as needed between sets)
75#/55#

11 Jan 2014

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1. With a partner complete 3 rounds each for max reps
Row 250m
Max reps Push Press, 95#/65#

One person begins on the rower while partner 2 begins with the push press.  They switch when the first person completes the 250m.  The workout is complete when both partners have completed 3 rounds of 250m on the rower.

2. Individual Threshold test

Row 1k

rest 10 minutes

Row 1k

For both efforts the row should be just shy of max effort.  Increase intensity to max effort for the last 250m.  Go to a dark place. 


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