Blog Archive

Home
WOD
Page 8
13 May 2014

Wednesday 051414

By There are no tags 0 comments

1. Bike/Row – 3 x 2 minute max effort (calories) 
Rest 5 minutes between efforts.

2. 4 rounds for time of:

15 GHD sit ups 
5 Handstand push-ups 
10 Back Squats @ 2/3 of bodyweight

Bar for Back squats must be taken from the ground each rep.

12 May 2014

Tuesday 051314

By There are no tags 0 comments

1. Wall-Ball – 20#/14# to a 10′/9′ target 
30 seconds – max reps 
Rest 30 seconds 
60 seconds – max reps 
Rest 60 seconds 
90 seconds – max reps 
Rest 90 seconds 
120 seconds – max reps 
Rest 120 seconds

Beat 15 throws in 30s, 30 in 60s, 40 in 90s, and 50 in 120s Total exercise 
8 minutes. 
Submit total throws for all efforts and bodyweight.

2. AMRAP 20 
15 Pull-ups 
Lunge ten steps each leg, alternating 
Clean & Jerk, 50% bodyweight X 10 reps

11 May 2014

Monday 051214

By There are no tags 0 comments

1. Powerclean 10-10-10

Rest 5-10 minutes

2. AMRAP 20 
Rope climb 
15 Sit-ups 
10 Thrusters off 10″ box with dumbbells totaling 30% of your weight 
15 Back extensions

10 May 2014

Sunday 051114

By There are no tags 0 comments

1. Pull-ups – 5 x max. Strict-Kipping-Strict-Kipping-Strict.

2. Complete the following circuit 5 times. It contains three elements and 
is a powerful whole body workout. Each element is 45 seconds with a 15 
second rotation (not one second more or you start over).

Wall Ball, 20#/14# to a 10′/9′ target (reps) 
Hollow Rock (reps) 
Sumo Deadlift High Pull, 75#/55# (reps)

03 May 2014

050414

By There are no tags 0 comments

1. AMRAP 20

Run 800m
2 rope climbs
**Overhead Lockout with a plate – 45#/25#

This is done with a partner. Partner 1 performs the 800m run and rope climbs while partner 2 completes the OH lockout with a plate. When each person completes the run and 2 rope climbs, you have completed 1 round.

Rest 5-10 minutes

2. Bench Press – work up to a 10RM

03 May 2014

050314

By There are no tags 0 comments

1. For TOTAL weight:
Deadlift 5-4-3-2-1 reps

Rest 5 minutes

2. For time:
Box jump (20″ box) 50 reps (step downs only)

Rest 5 minutes

3. For time:
Run 800m

01 May 2014

050214

By There are no tags 0 comments

1. Row 5k

2. Muscle up Practice

30 Apr 2014

050114

By There are no tags 0 comments

1. EMOM 15 – 2 Squat Clean – Touch and Go AHAP

2. “Erin”
5 rounds for time

40/25 pound Dumbbell Split Cleans, 15 reps
21 Pull-ups

29 Apr 2014

043014

By There are no tags 0 comments

1. Run 500m x 4

2. Shoulder press – work up to a 2RM

29 Apr 2014

042914

By There are no tags 0 comments

1. Back Squat – 3 x 6-8 reps (TEMPO 3-2-x-2)
a. Dips – 3 x max reps

2. AMRAP 12
10 Front Squat, 155#/105#
10 Knee to elbow


1 5 6 7 8 9 10 11 35
Athlete of the Month

  • David Kemp

    IMG_1731

    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

    IMG_1397

    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 [...]

Find Us on Facebook