22 Sep 2014

062314

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1. Power Clean
5 reps @ 60%, rest 2:00
5 reps @ 70%, rest 2:00
5+ reps @ 80%

2. AMRAP 15
5 KB Snatches 24kg/16kg , left arm
5 KB Snatches 24kg/16kg, right arm
5 KB Thruster 24kg/16kg, left arm
5 KB Thruster 24/16kg, right arm
10 Pull-ups

21 Sep 2014

092214

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1. Back Squat – 3 sets x 10 reps @ 20×0
work up to as heavy as you can while performing unbroken

2. Complete for time
21 Ring Dips
21 T2B
15 Ring Dips
15 T2B
9 Ring Dips
9 T2B

20 Sep 2014

092114

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Complete Unbroken for time

10 Double Unders
10 Front Squat, 115/75
20 Double Unders
20 Front Squat, 115/75
30 Double Unders
30 Front Squat, 115/75
20 Double Unders
20 Front Squat, 115/75
10 Double Unders
10 Front Squat, 115/75

Each partner must complete the entire piece of work while alternating and with only one person working at a time. For the FS to be unbroken, the bar must remain in the front rack position. Rest at the top of the FS is permitted.

20 Sep 2014

Beat The Streets!

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Beat The Streets Fundraiser

From Tina Ramos – Founder of CrossFit Kids Boston

When I started my CrossFit journey five years ago I knew this was a training method I wanted to use to help kids and teens. I have been fortunate to be able to use this type of training to help kids while I was at CrossFit Boston. Since June I have been out pursuing the other half of my dream~ making CrossFit accessible to the most needy kids in the City of Boston. I’ve been doing this in partnership with Neil Jacobs, the founder of The 3PointFoundation. 

The core mission of The 3PointFoundation is to help inner city kids prepare and go to college. The teachers who work in the program do this by taking the kids out of the city and to a summer camp over a 4-week period—an academic camp. For 8 hours a day these kids must be in the classroom studying the basics of math, writing and reading. It’s a rigorous program for most 5th grade students and on top of the high academic expectation is a curriculum that the boys must live everyday—high character expectations. The boys are held to high standards of behavior and the curriculum makes character a part of the daily requirements. 

During the school year the academic preparation continues at the Reggie Lewis Center every week. 

The hook is basketball. Thus, the 3Points ~ academics, character and basketball. This year we are adding a new hook, CrossFit! I am writing to you the CrossFit Boston community to get involved and help support us as we branch out. You love CrossFit and you know these boys and girls will! What does your support go towards? Great question!

We are first trying to build awareness amongst many leading CrossFit communities in and around Boston. We are letting you know we will be launching our program at the Reggie Lewis Center in Roxbury. We are raising funds to help pay for equipment and eventually send CrossFit coaches to Kid certification courses. We have a plan to make this program a part of the bigger Steve’s Club National Program for at-risk youth. With your support we can make this one of the strongest programs in the nation. The goal is to have a CrossFit program for inner city youth at the Reggie Lewis Center and to help these kids continue to pursue excellence in school so that someday they can go to college. 

Who knows, one day these 5th grade kids may become a member of the CFB community but it all starts on Saturday, October 4th

We are having BEAT The Streets Throw Down at CFB during the morning hours. Get your team ready ~ One Male and One Female per team. Scaled and Rx Divisions! Sign up on the white board with your partner.

What you donate is up to you.  We are so happy to have you join our BEAT The Streets Team!

When: Saturday, October 4th

Time: WOD 1 takes off at 9 a.m. with Scaled Division; followed right after by the Rx Division

WOD 2 starts at 10 a.m. with Scaled Division; followed by Rx Division

WOD 3 starts at 11 a.m. with Scaled Division; followed by Rx Division

It’s a morning of competition and celebration. We are celebrating building a wider community for the most needy of our kids in the City of Boston.

And if that wasn’t enough we are continuing the fun at UMass Boston on Sunday, October 12th. The top 3 teams in the Rx and Scaled division will make the finals at UMass Boston and go against the top teams from the other participating affiliates:

Reebok CrossFit Back Bay

CrossFit New England

CrossFit 617

CrossFit Medusa

So get your game face on and get ready to help a kid here in Boston! Your participation is necessary to make this dream a reality. If you can’t compete either day consider volunteering your time.

If you need more details please let me know. You can email me at: [email protected]

 

THANK YOU!

 

19 Sep 2014

092014

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1. Work up to a 5 rep touch and go max for the clean

2. Run 2 x 800m with 5 minutes of rest between efforts

19 Sep 2014

091914

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“Nutts”
For time

10 handstand push-ups,
15 deadlifts (250lbs/165lbs),
25 box jumps (30in/24in),
50 pull-ups,
100 wall-ball (20lbs/14lbs),
200 double-unders,
Run 400 meters with a 45lb plate.

Dan Geller liked this post
19 Sep 2014

FIRE IT UP FRIDAY! 091914

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FIRE IT UP! FIRE IT UP!

Congrats to Mike Lee, Megan Larcom, Lauren Casady, Kathryn Levasseur, and Alex Black on shuffling the 500m row leader board on Wednesday. It was truly a great effort as we had quite a few sub 1:30’s for the men and sub 1:50’s for the ladies. After getting some needed rest, y’all attacked a new benchmark named “Plaza of Death”. It is a great bodyweight WOD and feedback I received from many of you is that you enjoyed it. Top 5 scores for the day were: 1.) Vijay 16:39/Sophie 20:18; 2.) Mike L 16:51/Jodie O 20:42; 3.) Brian 17:22/Alex B 22:20; 4.) Ricky 18:22/Linh 22:33; 5.) Filipe 18:23/Lauren 23:30 CONGRATS!

500m row results and "Plaza of Death"

500m row results and “Plaza of Death”

MID-MORNING WOD?

I am researching if there is any interest in scheduling a mid-morning WOD. We have some members whose jobs operate on shifts and our current times are not the most advantageous. What interest is there in producing a 9:30AM or 10AM class on a trial basis a couple days a week?

Shoot me an email.

WHAT’S ON TAP – PROGRAMMING

Saturday 092014

1. Work up to a 5 rep touch and go max for the clean

2. Run 2 x 800m with 5 minutes of rest between efforts

Sunday 092114

Complete Unbroken for time

10 Double Unders
10 Front Squat, 115/75
20 Double Unders
20 Front Squat, 115/75
30 Double Unders
30 Front Squat, 115/75
20 Double Unders
20 Front Squat, 115/75
10 Double Unders
10 Front Squat, 115/75

Each partner must complete the entire piece of work while alternating and with only one person working at a time. For the FS to be unbroken, the bar must remain in the front rack position. Rest at the top of the FS is permitted.

Monday 092214

1. Back Squat – 3 sets x 10 reps @ 20×0
work up to as heavy as you can while performing unbroken

2. Complete for time
21 Ring Dips
21 T2B
15 Ring Dips
15 T2B
9 Ring Dips
9 T2B

Tuesday 092314

1. Power Clean
5 reps @ 60%, rest 2:00
5 reps @ 70%, rest 2:00
5+ reps @ 80%

2. AMRAP 15
5 KB Snatches 24kg/16kg , left arm
5 KB Snatches 24kg/16kg, right arm
5 KB Thruster 24kg/16kg, left arm
5 KB Thruster 24/16kg, right arm
10 Pull-ups

PR Wednesday 092414

1a. Front Rack Forward Lunges – 3 x 10 (each leg), rest 1:00
1b. Skin the cat – 3 x 5-10 reps, rest 1:00

2. Test – 300 Double Unders

Thursday 092514

Complete 5 cycles of the following complex AFAP
5 DB Deadlift
5 DB Power Clean
5 DB Front Squats
5 DB Push Press
rest 2:00 (add 15 sec rest each round)

Increase the weight used in the complex for each cycle.

ABS
3 cycles of the following complex
front plank x 20 sec
right side plank x 20 sec
left side plank x 20
rest 1:00 between complexes

Friday 092614

1. Shoulder Press
5 reps @ 60%, rest 1:00
Ring rows (feet elevated), max reps, rest 1:00
5 reps @ 70%, rest 1:00
Ring rows (feet elevated), max reps, rest 1:00
5+ reps @ 80%, rest 1:00
Ring rows (feet elevated), max reps

2. For time
Row 500m
Run 400m

Saturday 092714 -IN HOUSE THROWDOWN

WOD #1: Bulgar Wheat

10 Minutes to complete:
500m Row each
20 Burpee Lateral Jumps each
AMRAP Squat Cleans (135/95) or (95/65)

1. One rower per team, movements must be performed in order
2. Partner #1 may perform burpees and squat cleans while Partner #2 rows
3. However, once 1000m row is completed, only one partner may work at a time
4. Score is number of squat cleans completed

 

WOD #2: A More Chipper Eleven Point One
Complete as many rounds and reps as possible in 12 minutes of:

60 kb swings (American, Red/Green) (Russian, Black/Blue)
45 Sit-Ups
30 Double-unders or 30 singles
15 Power snatches (75#/ 55#) (45#/33#)

1. Partners MAY work at the same time
2. All reps must be completed before moving on to next movement
3. All movements must be completed in listed order
4. Each partner must complete at least one-third of the reps of each movement

 

WOD #3: Partner Cindy
Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Squats

1. Only one partner may work at the same time
2. Rounds of Mary are an acceptable substitution for rounds of Cindy

18 Sep 2014

091814

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1. Bench Press
5 reps @ 60%
Kipping Pull up cluster 7.7.7 rest 10 sec between cluster, rest 1:00
5 reps @ 70%
Kipping Pull up cluster 7.7.7, rest 10 sec between cluster, rest 1:00
5+ reps @ 80%
Kipping Pull-up cluster 7.7.7

2. AMRAP 6
10 Burpee to a 45# plate
30 Unbroken Russian Swings, 24kg/16kg

Marko Misic liked this post
17 Sep 2014

091714

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1. Test – Row 500m

rest 8 minutes

2. “Plaza of Death”

Complete for time
50 Squats
40 Sit-ups
30 push-ups
20 pull-ups
1-mile run
50 squats
40 sit-ups
30 push-ups
20 pull-ups

16 Sep 2014

091614

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1. Complete 3 rounds for time
Run 500m
10 Power Cleans, 135/95
5 Front Rack Lunges each leg

2. ABS
L-Sit holds 6 x 20 sec with 40 sec rest between


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