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12 Jul 2014

Sunday 071314

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1. EMOM 15 
3 CTB Pull-ups 
5 Thruster, 95#/65#

2. Partner AMRAP 15 
200m run 
max pistols alternating each rep 
400m run 
max box jumps, 24″/20″ (step down) 
800m run 
max wallball shots, 20#/15# 
1600m run 
max push-ups

Both complete the entire work. 1 begins with the run while the other starts with pistols then switch. Keep alternating until 15 minutes are up. If both complete the 1600m run, then start again at the beginning.

12 Jul 2014

Saturday 071214

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1. 2 rounds for quality
15 Back extension
15 Dips

2. AMRAP 8
15 Russian Swings, 32kg/24kg
15 Burpee to a 25# plate

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10 Jul 2014

Friday 071114

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Clean and Jerk 21-15-12-9-6-3 and 1 reps.


1) Add weight to each set. Rest two minutes between sets. 
2) Total loads for all 7 sets. 
3) No rest on ground during sets. Touch and go at ground.

09 Jul 2014

Thursday 071014

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Tabata Pull-ups 
Tabata Dips 
Tabata Pull-ups 
Tabata Dips


1) Reminder: The Tabata Interval is 20 secs on/ 10 secs off repeated 8 
2) Rest 2 minutes between each Tabata Interval. 
3) On the first of the pull-up and first of the dip efforts don’t dismount 
the bar(s) for the duration of each 20 second interval. 
4) On the second pull-up and second dip efforts it is OK to dismount the 
bar(s) before the interval concludes (ahead of the 10 second rest). 
5) Add up total for each interval

08 Jul 2014

Wednesday 070914

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1. 2 rounds for quality 
30 Strict Push-ups 
10-15 Glute ham raises

2. 2 Rounds for time 
Row 500m 
15 Sumo deadlift high pull, 50% of BW 
Row 500m 
15 Barbell thruster, 50% of BW

Aim for 1:40/2:10 pace on the 500m

07 Jul 2014

Tuesday 070814

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1. Barbell Forward Lunge 3RM; taken from the rack in the front rack, 
perform 3 lunges each leg

2. 50 Hollow Rocks

3. 3 rounds for time 
Run 200m 
20 OH Walking lunges, 45#/25# 
12 Toe 2 Bar

06 Jul 2014

Monday 070714

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Row 500m 
50 Wall Ball Shots 
Row 500m

rest 3 minutes

50 Wall Ball Shots 
Row 500m 
50 Wall Ball Shots

Compare times of circuit 2 to circuit 1. Which was faster?

06 Jul 2014

Sunday 070614

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1. Weighted Pull-ups – Work up to AHAP for a single

2. AMRAP 10
10 Burpees
15 Front Squats, 155/105


Five rounds for time of: 
225 pound Deadlift, 15 reps 
20 Box jumps, 24 inch box 
25 Pull-ups

03 Jul 2014

Friday 070414

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Athlete of the Month

  • David Kemp


    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



    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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