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07 Nov 2013

110813

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1. Jerk – 7×1

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

 

06 Nov 2013

110713

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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

05 Nov 2013

110613

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1. Complete reps of 15-10-5 for time (15 minute cap)
135/95 Power Clean
135/95 Front Lunge
135/95 Thruster

2. 10 rounds for quality
Unbroken toe 2 bar (10 max)
1 rope climb (A – legless)

 

04 Nov 2013

110513

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1. Complete 21-15-9 for time
Overhead swings, 32kg/24kg
Pull ups

2. EMOM – 15
2 Snatch @ 80%+

 

03 Nov 2013

110413

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1. Deadlift – 3×8
B/I – straight sets
A – work up to AHAP for the last set

2. 5 rounds for time
Row 300m
15 Push press, 115/75

 

02 Nov 2013

110313

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The Box is closed today for the CrossFit Level 1 Seminar.

02 Nov 2013

110213

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The Box is closed this weekend for the CrossFit Level 1 Seminar.

31 Oct 2013

110113

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1. Run 800m – max effort

2. Row 2000m – max effort

3. Weighted dips
2-2-2-2-2-2-2 (AHAP)

30 Oct 2013

103113 – Happy Halloween

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1. For time
100 double unders
15 Power snatch, 115/75
80 double unders
20 Power snatch, 95/65
60 double unders
25 Power snatch, 75/55
40 double unders

2. Jerk – 7×1

29 Oct 2013

103013

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1. Front Squat – 3×8
Beg/Int – straight sets
Adv – ascending

2. AMRAP 20
15 Wallball shots, 20/14
15 GH sit ups


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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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