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23 Nov 2013

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PARTNER WOD –  For time & AMRAP

While Partner 1 completes a 400m run, Partner 2 will perform max reps of a Dumbbell Clean into a thruster and then switch.  The workout is complete when each person has completed 4 x 400m run + max reps DB clean/thruster.

M-40# DB
F-20# DB

There are two scores: Time to complete and max reps.  There will be a 25 minute cap.

22 Nov 2013

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Complete for reps

Row 5k – every 1k stop and perform

AMRAP 2
10 Overhead swings, 32kg/24kg
10 Push ups

Being Thankful

The time is drawing near in which everyone is supposed to say what we are thankful for.  I am going to kick it off by first saying that I am thankful for my wife, daughter and soon to be born daughter.  I am thankful that I get to wake up every day next to my best friend.  I am thankful that I get to work with a group of individuals that comprise a team that truly cares about those they serve.  I am thankful that the community here at CrossFit Boston is as welcoming and inclusive as you are and that you all come in day in and day out looking to improve yourselves.  It really is a dream to be able to wake up to do what I enjoy doing.  Thank you all!

Week in Review

Ok…Monday!  Easily one of the hardest training days programmed here at CFB.  Why?  Thrusters and burpees are the two most taxing, metabolically challenging movements we do in CrossFit due to the range of motion that your body travels.  Wednesday was TEST day with “Diane”.  I know that the ladies leader board is completely changed!  Great job!  Captain America has cracked the Top 5 for the men.  Awesome!

Today is “Lynne”.  It is a benchmark that we have not completed in the classes in more than 4 years.  The Leader Board is EMPTY!  Get in today and fill up the class and that leader board.  Due to a scheduling conflict, I will not be able to be in tonight but Coach Adam “Captain America” Voci will be working with Coach Tito to get the PM classes covered.  Coach Adam is a CF L1 Coach and trained many special forces in Afghanistan while he was serving in the military.  He is also one of CFB’s top athletes.

This Week’s Schedule

Thanksgiving is this Thursday.  The gym will officially be closed both Thursday AND Friday so that staff and members may spend some time with their families.  Unofficially, Coach Tito is planning to come in on Thursday AM for a WOD.  He will be posting details for those that interested and are staying in the area to join him.  Check back here at the blog.

What’s On Tap

Saturday – 11/23
Complete for max reps

Row 5k, stop every 1k and perform

AMRAP 2
10 OH swings, 32kg/24kg
10 Push ups

Score is total reps completed

Sunday – 11/24
PARTNER WOD –  For time & AMRAP

While Partner 1 completes a 400m run, Partner 2 will perform max reps of a Dumbbell Clean into a thruster and then switch.  The workout is complete when each person has completed 4 x 400m run + max reps DB clean/thruster.

There are two scores: Time to complete and max reps.  There will be a 25 minute cap.

Monday – 11/25
1. Back Squat – 3×6

2. Row 5:00 (distance)
Tabata squats (reps)
Row 5:00 (distance)

Tuesday – 11/26
1. 3 position snatch – (high hang/mid hang/floor)
7 x 1

2. 3 Rounds for time
20 DB snatch, 65#/40#
40 Double Unders

A-Unbroken Double Unders

Wednesday – 11/27
1. “Mary”
AMRAP 20
5 Handstand push ups
10 Pistols
15 Pull ups

2. Deadlift – 3×6

Thursday – 11/28
CLOSED FOR THANKSGIVING

Friday – 11/28
CLOSED FOR THANKSGIVING

21 Nov 2013

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1. “Lynne”
5 rounds
Bodyweight bench press, max reps
Pull ups, max reps

2. EMOM 10
3 Power snatch (AHAP)

20 Nov 2013

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1. Push Press – 5 x 3

2. For time
10 Overhead squat, 135/95
10 Burpees
10 Thruster, 135/95
10 Pull-ups
10 Power Clean, 135/95
10 Pull-ups
10 Thruster, 135/95
10 Burpees
10 Overhead squat, 135/95

20 Nov 2013

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1. “Diane”
21-15-9 for time
Deadlift, 225/155
Handstand push ups

2. Practice Pistols for 20 minutes

18 Nov 2013

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1. 2 Pos. 1 Clean + 1 Jerk x 5 sets

2. Reps of 30-20-10 for time
Knee to elbows
Box jump overs, 24″/20″

17 Nov 2013

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1. Front Squat – 3 x8

2. EMOM 20
Odd minute – 10 Burpee
Even minute – 10 Thruster, 95/65

16 Nov 2013

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Team up into 4 athletes, (2 men and 2 women preferred)

Each team member completes for time:
20 Shoulder to overhead (135/95lbs)
20 Box jump (24″/20″)
50 foot OH walking lunge, (45/25)
50 Double-unders
Row 500 meters

Then,

Row 500 meters
50 Double-unders
50 foot OH walking lunge, (45/25)
20 Box jump (24″/20″)
20 Shoulder to overhead (135/95lbs)

All 4 members will work their way through the exercises at the same time, but must start one at a time and may not move on to the next excercise untill the member ahead of them has finished it. The entire team must complete moving through the first series of excercises before the first member can begin working through the second series.

15 Nov 2013

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1. Practice muscle ups for 20 minutes

2. AMRAP 8
7 Ball Slams
14 KB/DB Thrusters, 45/25


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