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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

14 Nov 2013

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1. Snatch – 7×1

2. “Tillman”
7 rounds for time
7 Deadlift, 315/215
Run 200m
15 Pull-ups
Rest :45 between rounds

13 Nov 2013

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1. 5 rounds for time
Run 400m
25 Back squat, 135#/95#

2. Strict handstand push-ups – 6×3

12 Nov 2013

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5 x 5:00 AMRAP
15 Cal row
10 Box Jump, 20″

rest 1:00 minute between each round

11 Nov 2013

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1. EMOM 15
3 touch and go clean (AHAP)

2. AMRAP 15
10 Pull-ups
10 Shoulder to overhead, 95#/65#

10 Nov 2013

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1. Bench press – 3×8

2. For time 9-15-21
Burpees
Deadlift, 155/105

09 Nov 2013

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Day 2 – CrossFit Southie Competition

Partner WOD – 4 rounds for quality each (one person working at a time switching every 10 reps)

10 KB/DB Thruster, 55/35
20 Front rack walking lunges
20 Renegade rows

08 Nov 2013

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Day 1 – CrossFit Southie Competition

1. As Far As Possible (AFAP) 10 minutes
Handstand walk for max distance

2. For time
Row 1k
30 Snatch, 135/95
Row 1k

07 Nov 2013

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1. Jerk – 7×1

2. “Cindy”
20 min AMRAP
5 Pull ups
10 Push ups
15 Squats

 

06 Nov 2013

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1. Back Squat – 3×8 (101813)
B/I – straight sets
A – work up to one set AHAP

2. AMRAP 10
10 Box Jumps, 24″/20″
Run 200m


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Athlete of the Month

  • David Kemp

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    Let’s start with a regret. I wish I had gotten off my ass and joined CrossFit Boston a year ago. Fitness-wise, it had been a rough year since I got out of the Marines and started at HBS (Harvard Business School). Not that I wasn’t working out at all, but what I was doing wasn’t [...]

Kid Athlete of the Month

  • ASHLEY SCAFETTA

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    CrossFit is a sport I believe everyone can participate in. I especially see this in the kid athletes of CrossFit Boston. Every new kid I have the opportunity to coach brings to our community a new perspective. Ashley is a young lady who at 10 years old is already competing in triathlons and is a [...]

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