Arrive 10-15 minutes early to class to mobilize

 

 

 

 

 


Thursday, November 23 2017

**Turkey Day Schedule Updates**
Wednesday- No 6:30pm Class
Thursday- 9:30 a.m. Class
Friday- 10:00am Class
Saturday- 9:00 a.m. “SWEAT”, 10:00 a.m. Open Gym

WOD: TBA


Wednesday, November 22 2017

**Turkey Day Schedule Updates**
Wednesday- No 6:30pm Class
Thursday- 9:30 a.m. Class
Friday- 10:00am Class
Saturday- 9:00 a.m. “SWEAT”, 10:00 a.m. Open Gym

Warm-Up: Mobility

Strength: Every 2 minutes for 16 minutes: 
Squat Clean + Jerk
Sets 1-3: 70-75% x 1+1 reps
Sets 4-6: 75-80% x 1+1
Sets 7-8: 80-85% x 1+1
Weight is based off of your C+J 

WOD: 10 Rounds For Time
3 Clean+ Jerks 155/105
30 Double-Unders 

L3: 135/95
L2: 115/75
L1: 95/65


Tuesday, November 21 2017

*Announcements *
Wednesday- No 6:30pm Class
Thursday- Northborough Turkey Trot, wear your CFFF Shirt! (gym closed) 
Friday- 10:00am Class
Saturday- 9:00am “SWEAT”, 10:00am Open Gym 

Warm-Up: AMRAP 5
5 Pull-Ups
10 Push-ups
15 Air Squats
20 Sec Hollow Rocks 

Skill: 
5-4-3-2-1
Handstand Push-ups
L- Sit Pull-Ups 

ADV: add deficit
Scale to 5 Strict Pull-ups +25 L-Sit 

Strength: EMOM 10
Back Squat x 3 reps @ 75% 

WOD: For Time
10-9-8-7-6-5-4-3-2-1
Thrusters 95/65
Toes to Bar
EMOM: 4 Burpees 

L2: 75/55
L1: 65/4


Saturday, November 18 2017

**Important Reminder**
The gym will be closed this Saturday, November 18th due to a competition many of our athletes are competing in. Please join us at CrossFit Resilence to cheer on Coach Will, Sam, Laura, Ally, Kim and Meg. The competition will be held at 45 South Street in Hopinkton. Bring a chair, a blanket, and some beer; we will have a tent to set up shop. We hope to see you all there!


Friday, November 17 2017

**Important Reminder**
The gym will be closed this Saturday, November 18th due to a competition many of our athletes are competing in. Please join us at CrossFit Resilence to cheer on Coach Will, Sam, Laura, Ally, Kim and Meg. The competition will be held at 45 South Street in Hopinkton. Bring a chair, a blanket, and some beer; we will have a tent to set up shop. We hope to see you all there! No 6:30pm class tonight. 

Strength: Back Rack Lunge
4 Sets of 16 reps (8 per side) 

WOD: For Time
400m Run
50 Wall Balls 20/14
40 KB Swings 1.5/1
20 Pull-Ups

L2: 14/10
L1: 10/6


Thursday, November 16 2017

Mobility

WOD: 3 Sets with a 5 minute running clock complete the following, 
500m Row
15 Push Press 95/65
20/15 Push-ups
Rest 3 minutes between sets 

L2: 75/55
L2: 65/45


Wednesday, November 15 2017

**Important Reminder**
The gym will be closed this Saturday, November 18th due to a competition many of our athletes are competing in. Please join us at CrossFit Resilence to cheer on Coach Will, Sam, Laura, Ally, Kim and Meg. The competition will be held at 45 South Street in Hopinkton. Bring a chair, a blanket, and some beer; we will have a tent to set up shop. We hope to see you all there!

Warm-Up: Tabata
Min 1: Row
Min 2: Wall Balls
Min 3: Single leg Romanian Deadlifts (DB or KB) 

Strength: Front Squat
6 Sets of 1 @ 85-90% 2221 Tempo 

WOD: With a 3 minute running clock complete the following,
0:00-3:00
2 rounds
10 Front Squat 135/95
10 Box Jumps 24/20
3:00-6:00
2 rounds
12 Front Squat
12 Box Jumps
6:00-9:00
2 rounds
14 Front Squat
14 Box Jumps 

*Follow the same pattern until you fail to complete 2 rounds 

L3: 115/75
L2: 95/65
L1: 75/55


Tuesday, November 14 2017

Warm-Up: EMOM 8
1. 60 Double-Unders
2. 15 Burpees
3. 200m Row
4. 12 DB Snatches 

Strength: BTN Push Press+ Push Jerk
5 Sets of 2+2 ascending in weight 

WOD: EMOM 14
Odd: 60 Double-Unders
Even: 15 Burpees

Rest 2 minutes

EMOM 14
Odd: 200m Row/Run
Even: 12 KB or DB Snatches 1.5/1 (6per side) 

L3: 40 Double-unders, 12 burpees
L2: 10 Burpees, 20 Double-unders
L1: 8 Burpees, 40 singles


Monday, November 13 2017

**Important Reminder**
The gym will be closed this Saturday, November 18th due to a competition many of our athletes are competing in. Please join us at CrossFit Resilence to cheer on Coach Will, Sam, Laura, Ally, Kim and Meg. The competition will be held at 45 South Street in Hopinkton. Bring a chair, a blanket, and some beer; we will have a tent to set up shop. We hope to see you all there!

Warm-Up: AMRAP 6
10 Cal Row
10 KB Clean + Jerks
20 Air Squats 

Strength: EMOM 8
2 Squat Cleans @ 80-90%
Rest 4 minutes
EMOM 5
1 Squat Clean @ 90-102% 

WOD: Complete as many rounds and reps as possible in 13 minutes of,
2,000m Row
30 Clean + Jerks 135/95

L3: 115/75
L2: 95/65
L1: 75/55


Saturday, November 11 2017

Class Times: 9:00am CF
10:00am Open Gym 

Warm-Up: Coaches choice

WOD: In teams of 2, complete as many rounds and reps as possible in 30 minutes of: 
24-18-12-6
Hang Power Clean 135/95
Ring Dips
24-18-12-6
Box Jumps 30/24
C2B Pull-ups
24-18-12-6
Push Jerk 135/95
“Double Burpees”

L3: 115/75
L2: 95/65
L1: 75/55


Friday, November 10 2017 

No 6:30pm Class tonight

Warm-Up: AMRAP 5
15 Goblet Squat
12 Turkish Sit-ups
30m Bear Crawl 

Strength: (A) Front Squat
4 Sets of 2 @80% 22x0 Tempo
(B) Bent Over Row
3 Sets of 8 reps 

WOD: Complete as many rounds and reps as possible in 12 minutes of, 
6 HSPU (ADV. Deficit) 
24 Double-unders 

L2: 1 Abmat, singles x2
L1: Seated DB Press, singles x2


Thursday, November 9 2017

Warm-up: EMOM 6
Min 1: 10 Kip Swings
Min 2: 10 DB Snatches
Min 3: 10 Cal Row

Strength: Hang Squat Snatch
5 Sets of 1.1.1
(Rest 5-7 seconds between singles) 

WOD: Complete as many rounds and reps as possible in 7 minutes of,
7 Ground to overhead 135/95
7 Toes to Bar 

Accessory Work: 
50 Back Extensions
50 GHD Sit-ups
50 Hip Extensions 

L3: 115/75
L2: 95/65
L1: 75/55


Wednesday, November 8 2017

Warm up: AMRAP 5
Strict Ring Pull-Ups or Strict Pull-ups 6 reps
3 Wall Walks (nose to wall) 
20 Weighted Hollow Rocks 

Strength: BTN Seated Strict Press
5 Sets of 3 reps ascending in weight each set 

WOD: In Teams of 2, partners will alternate three sets each. 
20 KB Swings 50lbs/35lbs
15 Ring Push-ups
400m Run 

L2: 35/25lbs
L1: 25/18 lbs


Tuesday, November 7 2017

Warm-up: AMRAP 8
20 Double-unders
20 Mountain Climbers
20 Wall Balls 

Strength: Back Squat
5 Sets of 2 Reps @ 85% 

WOD: EMOM 21
Min 1: 200m Run
Min 2: 12/10 Cal Row
Min 3: 20 Jumping Lunges


Monday, November 6 2017

Warm-up: EMOM 6
Min 1: 15 Good Mornings
Min 2: 20/15 Push-ups
Min 3: 20 KB Thrusters 

Strength: Deadlift
6 Sets of 1 building to a heavy single or new 1RM 

WOD: For Time
40 Deadlifts 115/75
20 Bar Over Burpees
30 Hang Power Cleans
20 Bar Over Burpees
20 Thrusters
20 Bar Over Burpees 

L3: 95/65
L2: 75/55
L1: 65/45


Saturday, November 4 2017

Class Times: 9:00-10:00 (CF)
10:00-11:00 (Open Gym) 

Warm-Up: AMRAP 8
4 Pull-Ups
6 Push-ups
8 Jump Squats 

WOD: “SWEAT” 
In Teams of 2, Complete as many rounds and reps as possible in 36 minutes of.
400m Run (run as a team) 
60 Box Jumps 24/20
60 KB Swings 1.5/1
60 Wall Ball Sit-Ups 20/14
60 KTE  
60 KB Single Arm Thrusters
* Only one person can work at a time. Divide the reps evenly.


Friday, November 3 2017

(A) Strength: Weighted Ring Dips
5 Set of 6-7 reps 

(B) Handstand Push-ups
5-4-3-2-1-2-3-4-5
ADV: Work on Deficit 

WOD: For Time
30 Shoulder to Overhead 115/75
600m Run
40 Wall Balls 20/14

L3: 95/65
L2: 75/55
L1: 65/45


Thursday, November 2 2017

Mobility: 
Calves
Quads
T-Spine
Hamstrings 

WOD: In Teams of 2, 5RFT
20 Front Squat (use 60% of your 1RM) 
20 Toes to Bar
20 Cal Row


Wednesday, November 1 2017

Announcements: Our Holiday Party will be held on Saturday December 9th. 

Warm up: EMOM 5
1)12 MedBall Cleans
2)4 Wall Walks
3)30m Bear Crawl
4)30 sec Side Plank (right)
5)30 sec Side Plank (left) 

Strength: Every 2 minutes, for 16 minutes (8sets) 
2 Power Cleans + 2 Hang Squat Cleans + 2 Front Squats
Sets 1-3: 70-75%
Sets 4-6: 75-80% 
Sets 7-8: 80-85% 

WOD: For Time
50 Power Cleans 155/105
EMOM: 8 Push-ups
12 minute cap* 

L3: 135/95
L2: 115/75
L1: 95/65


Tuesday, October 31 2017

Warm up: TABATA
20 seconds work, 10 rest (8 rounds) 
Cal Row
Wall Balls 

Strength: Split or Push Jerk
6 Sets of 1
Set 1: 70%
Set 2: 75%
Set 3: 80% 
Set 4: 85% 
Set 5: 90% 
Set 6: 95% 
7 Set: (optional, must exceed set 6 weight) 

WOD: For Time
9-15-21-15-9
Thrusters 75/55
Pull-ups 

L2: 65/45
L1: 55/35

Accessory Work: 5 Sets
0:30 Sec HS Hold
15 Supermans


Monday, October 30 2017

Warm-up: AMRAP 5
12 KB Swings
12 Push-Ups
12 MedBall Step-ups 

Strength: Deadlift
6 Sets of 3
*Build to a heavy triple
*complete 15 banded good mornings between sets 

WOD: Complete as many rounds and reps as possible in 10 minutes of
3 Deadlifts 225/155
3 Burpee Box Jumps 24/20
6 Deadlifts
6 Burpee Box Jumps
9 Deadlifts
9 Burpee Box Jumps
12…
12...
15…
15… 

L3: 205/145
L2: 185/135
L1: 135/95


Saturday, October 28 2017

WOD: “SWEAT”
In teams of 2, complete as many rounds and reps as possible in. 
AMRAP 10
40 KB Lunges 1.5/1
40 Pull-ups 

AMRAP 10
40 Burpees
40 Cal Row 

AMRAP 10
60 Double-Unders (30 each) 
400m Run (as a team) 

AMRAP 10
40 KB Swings 1.5/1
40 Sit-Ups 

*Only one athlete can work at a time the reps must be split evenly. There is no rest between AMRAPS


Friday, October 27 2017

Warm-Up: AMRAP 6
10 Alternating DB Snatches
20 Mountain Climbers
10 Cal Row 

Strength: Power Snatch + Hang Squat Snatch
5 Sets of 1+1 ascending 

WOD: Every 10 seconds for 5 minutes Snatch x 1 rep 

Rx: 135/95
L3: 115/75
L2: 95/65
L1: 75/55


Thursday, October 26 2017

Warm-Up: EMOM 8
1. 20 Good Morning
2. 15 KB Swings
3. 6 Bananna Rolls
4. 10 Supinated Ring Rows

Strength: Glute Bridge Floor Press 40x4 Tempo
4 Sets of 6 reps ascending 

WOD: 3RFT
10 Deadlifts 185/130
200m Front Rack KB Carry
0:45 Second Plank
Rest 1 minute between rounds 

L3: 165/115
L2: 135/95
L1: 115/75


Wednesday, October 25 2017

Warm-Up: Mobility 

WOD: Every 5 minutes for 30 minutes (6 sets) 
400m Run
10 Box Jump-Overs 24/20
5/3 Muscle-Ups 

L2& L1: Scale to Banded Muscle-Up progressions or 15 Ring Dips


Tuesday, October 24 2017

Olympic Weightlifting Class at 6:30pm

Strength: (A) Back Squat
3 Sets of 10 @70% of 1RM 

(B) Front Rack Lunge
3 Sets of 8 (4 per side) @50% of FS

WOD: For Time
30-20-10
Sit-Ups (ADV: GHD Sit-Ups) 
Toes to Bar
Wall Balls 20/14


Saturday, October 21 2017

Warm up: 2 rounds
Partner A: 400m Run
Partner B: Mobility 

WOD: In Teams of 2, for time.
1,000m Run
3 rounds
100 Double-Unders
40 Toes to Bar
30 Burpees Over Bar
20 Cal Row
10 Hang Power Cleans 135/95

Split reps equally with one partner working at a time, run together. 

L3: 115/75
L2: 95/65
L1: 75/55


Friday, October 20 2017

Mobility

Strength: Front Squat @ 22X1 tempo
4-4-4-4-4
*Ascending in weight each set 

WOD: For Time
60 Cal Row
30 Thrusters 115/75
20 HSPU
10/7 Muscle-Ups

L3: 95/65
L2: 75/55
L1: 65/45


Thursday, October 19 2017

Warm up: Amrap 8
Snatch Grip Push Press 10 reps
20 Mountains Climbers
15 KB Swings 

Strength: Every 2 minutes for 12 minutes: 1+1 Rep (6 sets) Hang Snatch+ Snatch 

WOD: EMOM 18
Min 1: 12 Power Snatches 95/65
Min 2: 20 Push- Ups
Min 3: 100m Farmers Carry


Wednesday, October 18 2017

Warm up: 3 Rounds of 20 seconds on, 10 off
1.Burpees
2.V-Ups
3.Jumping Jacks
4.Plank Holds

Strength: Deadlift
5 Sets of 3 @75% 

WOD: 3RFT
50 Double-Unders
20 Box Jumps 24/20
30 KB Swings 1.5/1 

L3: 30 Double-unders, 1.5/1
L2: 45 seconds double-under practice, 1/.75
L1: Singlex x2, 95/65


Warm up: Amrap 8
12/10 Cal Row
12 Medball Hug Step ups
12 Medball Thrusters 

Accessory Work: 3 Sets
12 Kneeling Arnold Press
12 Bent Over Rows 

WOD: 10RFT
15 Wall Balls 20/14
15 Pull-Ups 

L2: 10 Reps, Banded Pull-Ups  
L1: 8 Reps, Ring Rows/ Air Squats


Monday, October 16 2017

Over the past week and going forward we have added in some accessory work and more intense warm-ups. We have decided that with such an experienced membership that we would start filling the hour with extra components that we hope will further everyone’s fitness gains and help prevent overuse injuries.

We know it is sometimes difficult to see the benefits of accessory work but they help stimulate the smaller muscle groups that work to stabilize the joints and as a result help you get stronger. So please, take the accessory stuff seriously. Give it your full effort and work towards
becoming bullet proof. And as for the warm-ups, don’t be lazy! You are CrossFitters! You should be using every opportunity to become more fit. Challenging warm-ups will help progress your cardiorespitory capacity as well as get more blood flow to your prime movers. More blood flow to your prime movers will allow for feeling better during the strength portion of the hour and much mightier lifts!!

Let’s work together to become the best version of ourselves possible!

Warm-up:
EMOM 4 – Preform with empty barbell
1. 12 Push press
2. 12 Front Squats
3. 6 Front Rack Lunges
4. 200m Run 

Strength: Clean Complex
Clean Pull + Power Clean + Hang Squat Clean + Jerk
7 Sets of 1 ascending in weight 

WOD: Complete as many rounds and reps as possible in 16 minutes: 
12 Push Press 115/75
9 Front Squats
6 Front Rack Lunges
400m Run


Saturday, October 14 2017

Class Times: 9:00am
10:00-11:00 Open Gym

WOD: “Loredo” 
6RFT
24 Air Squats
24 Push-Ups
24 Walking Lunges
400m Run 

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.


Friday, October 13 2017

Strength: Front Squat
4 Sets of 2 @ 85-90% 

WOD: For Time
10-9-8-7-6-5-4-3-2-1
KB Swings 2/1.5
Toes to Bar
EMOM: 4 Burpees

L2: 1.5/1
L1: 1/.75,


Thursday, October 12 2017

Skill: ROMWOD 

WOD: EMOM 15
Min 1: 10/8 Cal Row
Min 2: 16 Goblet Lunges
Min 3: 0:45 Plank 

L2& L1: 8/6 Cal, 30 Second plank


Wednesday, October 11 2017

Skill: Front Rack Mobility 

Strength: Push Jerk + Split Jerk
6 Sets of 2+1 Build to a heavy complex @85-90% 

WOD: 3RFT
6 Deadlifts 225/155
12 Ring Dips
24 Double-Unders 

L3: 205/145
L2: 155/105, singles x2
L1: 95/65, singles x2


Tuesday, October 10 2017

Strength: Back Squat 4 Sets of 6 Reps @75% 

WOD: Complete as many rounds and reps as possible in 10 minutes of: 10 Cal Row or 12 AB
8 Burpees
6 Hang Power Cleans 115/75
into.. 

EMOM 10
Odd: 200m Run
Even: 15 Wall Balls 20/14 

L2: 95/65
L1: 75/55


Monday, October 9 2017

*Announcements* 
On Columbus Day Monday, October 9th we will have a class from 9:00am-10:00am and 5:15pm-6:15pm

WOD: For Time
At 0:00-10:00
3RFT:
12 Thrusters 95/65
5/3 Muscle-Ups
At 10:00-20:00
3RFT:
8 Squat Cleans 135/95
4 Handstand Push-Ups
At 20:00-30:00
3RFT:
9 Power Snatches 135/95
21 Pull-Ups


Saturday, October 7 2017

*Announcements* 
On Columbus Day Monday, October 9th we will have a class from 9:00am-10:00am and 5:15pm-6:15pm 

Core: TBA 

WOD: In teams of 2, 4RFT
400m Run
24 Pull-Ups
12 Burpee Box Jump-Overs 24/20
With one athlete working at a time divide the reps evenly.


Friday, October 6 2017

*Announcements* 
On Columbus Day Monday, October 9th we will have a class from 9:00am-10:00am and 5:15pm-6:15pm 

Strength: Thruster
4 Sets of 4 reps
*Each set should be slightly heavier than the one before 

WOD:For Time
21-15-9
Pistol x2
Toes to bar
Hang Power Clean 155/105

L3: 135/95
L2: 115/75
L1: 95/65


Thursday, October 5 2017

Strength: Three sets of:
Dual KB Carry 30m
Rest 60 seconds
Single-Arm Dumbbell Press x 8-10 reps each arm @ 2111
Rest 60 seconds
L-Sit Flutter kicks x 20 reps

WOD: EMOM 10
10 Push Press 95/65
5 Burpees
* in the same minute

L2: 75/55
L1: 6/45


Wednesday, October 4 2017

Strength: Snatch
Every 2 minutes of 14 minutes: 
1 Rep, increase weight each set 

WOD: 3RFT
10 Hang Power Snatches 115/75
20 Box Jumps 24/20
400m Run
Rest 3 minutes between rounds 

L3: 95/65
L2: 75/55
L1: 65/45


Tuesday, October 3 2017

Strength: Every 2 minutes of 12 minutes Squat Clean 1-2 reps @ 85-90% 

(A) WOD: Complete as many rounds and reps as possible in 8 minutes of: 4 Squat Cleans 185/ 125
8 Chest to Bar Pull-Ups 

(B) EMOM 10
Odd: 10 Cal Row
Even: 40 Double-Unders 

ADV: 225/145
L3: 165/115, Chin Over Bar Pull-Ups
L2: 155/105, Jumping Chest to Bar
L1: 115/75, Ring Rows/ Banded Pull-Ups


Monday, October 2 2017

Strength: Front Squat + Jerk
4 Sets of 2+1 @ 80% of C+J 

WOD: For Time
1,000m Row
100 Wall Balls 20/14
1,000m Row 

Cash Out: Mobility


Saturday, September 30 2017

WOD: Complete as many rounds and reps as possible in 25 minutes of: 
30 Double-Unders
10 Clean + Jerks 115/75
10 Bar Over Burpees 

L3: 95/65, 20 Double-unders
L2: 75/55, singles x2
L1: 65/45, singles x2


Friday, September 29 2017

Strength: Split Stance Strict Press
5 Sets of 2 ascending 

WOD: For Time
Buy In: 800m Run
3 Rounds
15 Toes to Bar
30 Sit-ups
Buy Out: 800m Run 

ADV: 20 GHD Sit-ups
L1: 400m Run


Thursday, September 28 2017

Mobility: 
Calves
T-spine
Quads
Hamstrings

WOD: 4RFT
400m Run
60 Walking Lunges
12 Ring Push-Ups
500m Row 

L1: Push-Ups


Wednesday, September 27 2017

Accessory Work: 3 Sets
15 Hip Extensions or 20 Superman
10 Seated Arnold Press
20 Hollow Rocks

Strength: In 12 minutes, build to a 3RM Power Snatch 

WOD: For Time
400m Run
25 Power Snatches 75/55
25 Box Jump-Overs 24/20
50 Wall Balls 20/14
25 Box Jump-Overs
25 Power Snatches
400m Run
L2: 65/45, 14/10
L1: 55/35, 10/6


Tuesday, September 26 2017

Strength: Back Squat
Set 1: 80% x 3 reps
Set 2: 85% x 2 reps
Set 3: 90% x 2 reps
Set 4: 95%x 1 rep
Set 5: 101% x1 rep (optional) 

WOD: Complete as many rounds and reps as possible in 10 minutes of: 
5 Strict HSPU
10 Pull-Ups
15 KB Swings 2/1.5 

L3: Kipping HSPU
L2: Abmat HSPU or Pike off a box, 35lbs/25lbs
L1L Seated DB Press or Push-Ups, 26lbs/18lbs


Monday, September 25 2017

WOD: In Teams of 2, Partner “DT” with a Run
5 Rounds
400m Run
12 Deadlifts 155/105
9 Hang Cleans 155/105
6 Shoulder to Overhead 155/105

*One partner will complete one full round before switching off. Each partner will complete 5 rounds. 
L3: 135/95
L2: 115/75
L1: 95/65


Saturday, September 23 2017

Core: TBA

WOD: Complete as many rounds and reps as possible in 16 minute of: 
20 Goblet Lunges 1.5/1
16 KB Cleans
200m Run


Friday, September 22 2017

Strength: Front Squat  
4 Sets of 2 @ 75% 

WOD: Every 4 minutes for 12 minutes (3 sets)
400m Run
10 Push Jerks 135/95
10 Toes to Bar 

L3: 115/75
L2: 95/65
L1: 75/55


Thursday, September 21 2017

Strength: EMOM 18
Min1: Snatch x1 rep ascending in weight
Min 2: Ring Dips x 5 reps
Min 3: 10 Russian KB Swings (Heavy) 

WOD: 2 Sets For Time
500m Row (these are ME sprints) 
Rest 4 minutes


Wednesday, September 20 2017

Strength: Back Squat
Set 1: 75% x3 reps
Set 2: 80% x3 reps
Set 3: 85% x2 reps
Set 4: 90%x1rep

WOD: In Teams of 2, Complete as many rounds and reps as possible in 16 minutes: 
800m Row
40 Wall Balls 20/14
40 Box Jumps 24/20 

Accessory Work: 3 Sets Not For Time
15 Back Extensions
15 GHD Sit-Ups
15 Jump Squats with a Medball
L2: 14/10
L1: 10/6


Congratulations to Chris who took 4th place at the Northeast Master Classic this weekend! Nice work representing CrossFit ForceField! 

Tuesday, September 19 2017

Accessory Work: 2 Rounds
20 Hollow Rocks
8 Around the World
10 Jumping Lunges
10 Jump Squats 

Strength: Push Press+ Push Jerk
4 Sets of 2+2 70% of C+J 

WOD: 10EMOM:
5/3 Pull-ups
10/8 Push-ups
15/12 Air Squat
(in the same minute, we will go over scaling options in class) 
Into.. 
For Time: 
22-16-10
Dumbbell Push Press 50/35
Alternating Pistols
L2: 35/25, Pistol progressions
L1: 25/15, Goblet Lunges


Monday, September 18 2017

Strength: Every 2 minutes for 10 minutes: 
Squat Clean x2 reps
Set 1: 70% 
Set 2: 75% 
Set 3: 80% 
Set 4: 85% 
Set 5: 90% 

WOD: 10 Rounds For Time
5 Power Cleans 135/95
5 Burppes
200 Run
Rest 30 seconds between rounds

L3: 115/75
L2: 95/65
L1: 75/55


Saturday, September 16 2017

Core: TBA

WOD: 5 Rounds
In 4 minutes, complete:
100m Sprint
15 Push Ups
15 Sit-Ups
10 Box Jump overs 24/20
AMRAP Burpees

Then.. 

EMOM10
12/10 Cal Row/ AB
We will go over scaling options in class


Friday, September 15 2017

Strength: Back Squat
4 Sets of 2 @ 85% 

WOD: 3RFT
400m Run
20 Wall Balls 20/14
10 Front Squats 135/95
30 Double-Unders 

L3: 115/75, 20 Double-Unders
L2: 14/10, 95/65
L1: 10/6, 75/55


Thursday, September 14 2017

Due to the overwhelming amount of people who wanted to replace the 12:00 pm class with an 8:30 am class, we will be running the NEW 8:30 am class starting THIS FRIDAY, September 15th. There will no longer be a 12:00 pm class. In addition, Saturday classes from here on out will be 9:00 am and 10:00 am - 11:00 am open gym. Thank you!

Strength: Snatch
Build to a heavy single (16 minutes) 

WOD: EMOM 12
1 Snatch @ 80% of your heavy single


Wednesday, September 13 2017

Strength: Deadlift
In 20 minutes, build to a heavy single 

WOD: 10 EMOM
Min 1: 200m sprint
Min 2: Max Rep Deadlift at 75% of 1RM
•score = total reps completed

** note weight used


Tuesday, September 12 2017

Strength: (1) Glute Bridge Single Arm Dumbbell Floor Press 20x1; 6-8 each side, 3 Sets
(2) Weighted Ring Dips
4 Sets of 6-8 reps
(3)
3 Sets of 24 Dual KB Front Rack Walking Lunge (12 each side)

WOD: For Time
15 Shoulder to Overhead 135/95
30 Pull-Ups
12 Shoulder to Overhead 135/95
24 Pull-Ups
9 Shoulder to Overhead
18 Pull-Ups 

L3: 115/75
L2: 95/65, Banded Pull-Ups
L1: 75/55, Jumping Pull-ups/ Ring Rows


Saturday, September 9 2017

Class Times: 
9:00am-10:00 CrossFit
10:00am-11:00 Open Gym

WOD: 3 RFT
800m Run
20 Toes to Bar
30 Kettlebell Lunges 2/1.5
200m Suitcase Carry 2/1.5
100 Double Unders
Rest 2 Minutes
*40 Min Cap. 

L2: 1.5/1, 50 Double Unders
L1: 1/.75, 400m Run, Singles


Friday, September 8 2017

Strength: Every 2 minutes, for 16 minutes : Segmented Clean Deadlift + Power Clean + Hang Squat Clean + Clean 

WOD: For Time
21-15-9
Floor Press 135/95
200m Run
Then…
EMOM8: 10/8 Cal Row 

L3: 115/75
L2: 95/65
L1: 75/55


Thursday, September 7 2017

Strength: Every 2 minutes for 16 minutes; 1 Snatch balance + 3 OHS
Add weight each set 

WOD: Complete as many rounds and reps as possible in 3 minutes of: 
3 Chest to Bar Pull-Ups
6 OHS 95/65
9 KB Swings 1.5/1
Rest 1 minute, complete for 5 sets 

L2: 35/25, Chin Over Bar Pull-Ups, 75/55
L1: 25/18, Banded Pull-Ups, 55/35


Wednesday, September 6 2017

Accessory Work: 3 Sets  
20 Banded Lunges 2121 Tempo
20 Hollow Rocks
12 Lateral Jumps 

WOD: EMOM 24
Min 1: 60 Double-Unders
Min 2: 30 Air Squats
Min 3: 200/150m Row
Min 4: 12 Push-Ups

L3: 40 Double-Unders
L2 & L1: Singles x2


Tuesday, September 5 2017

Strength: 1RM Jerk 

WOD: 3RFT
10 Hang Squat Clean Thrusters 135/95
8 Bar Facing Burpees
6 Strict HSPU 

L3: 115/75
L2: 95/65, Abmat HSPU
L1: 75/55, Seated DB Press


Monday, Saturday September 4 2017

Class: 10:00am 

WOD: Tabata
1. Wallballs 20/14
2. Hang Power Snatch 75/55
3. Box Jumps 24/20
4. Push-press 75/55
5. Cal Row
Perform 8 rounds of :20 on/:10 off at one station before rotating to the next exercise. Rest 1 Minute between exercises.
Score = Total Reps
Level 2 – 65/45
Level 1 – 55/35


Saturday, September 2 2017

Core: TBA 

WOD: Complete as many rounds and reps as possible in 24 minutes of: 
6 HSPU
16 OH KB Lunges 1.5/1
24 Double-unders
400m Run


Friday, September 1 2017

*Schedule changes for Labor Day weekend*
Saturday, 9/2: 9 am class, 10am - 11 am Open Gym

Strength: Snatch
5 Sets of 1 @ 75% 

WOD: 3RFT
7 Squat Snatches 115/75
25 Air Squats
5 Muscle-Ups 

L3: 95/65, 10 Ring Dips
L2: 75/55, 10 Banded Ring Dips
L1: 65/45, 10 Banded Ring Dips


Thursday, August 31 2017

Skill: Mobility 

WOD: For Max Reps
In 2 minutes complete a 150m/125m Row, in the remaining time complete as many Shoulder to Overhead as possible.
Rx. 115/75
L3: 95/65
L2: 75/55
L1: 65/45
Complete 5 sets with a 2 minute rest between efforts


Wednesday, August 30 2017

Accessory Work: 2 Sets
10 Seesaw KB Rows
10 Weighted Good Mornings
12 Turkish Sit-Ups 

WOD: 2RFT
400m Run
20 Deadlifts 225/155
400m Run
30 Pull-Ups
400m Run
40 KB Swings 2/1.5 

L3: 185/125, 1.5/1, Pull-Ups
L2: 135/95, 1/0.75, Banded Pull-Ups
L1: 115/75, .75/.50, Ring Rows


Tuesday, August 29 2017

Strength: Front Squat
4 Sets of 2 @ 75% + 10-20lbs 

WOD: Complete as many rounds as possible in 8 minutes of: 
4 Front Squats 155/105
8 Bar Over Burpees 

Accessory Work: 3 sets
20 Banded Hamstring Curls
10 Seated Arnold Press
20 Roll Outs
L3: 135/95
L2: 115/75
L1: 95/55


Monday, August 28 2017

Strength: Push Press
4 Sets of 3 @ 75% of your C+J 

WOD: 2RFT
20 Toes to Bar
30 Box Jumps 24/20
40 KB Push Press 1.5/1
50 Sit-ups

L2: 35#/18#
L1: 25#/16#


Saturday, August 26 2017

WOD: Just a reminder tomorrow's work out will be an outdoor workout on the track. We have moved the location to TAHANTO REGIONAL HIGH SCHOOL located at 1001 Main Street in Boylston. 

Please arrive at 9:15 am, so we can start promptly at 9:30 am! Please make sure to bring water.


Friday, August 25 2017

Strength: 2RM Thruster

WOD: For Time (15 min cap) 
1000m Row
30 Thrusters 115/75
1000m Run

L2: 95/55
L1: 75/35


Thursday, August 24 2017

Morning Classes: 5:30&6:30am

Strength: Core

WOD: 3RFT
20 OH Walking Lunges 45/25
20 DB Snatches 50/35
40 Double-Unders
L2&L1 Singles x2


Wednesday, August 23 2017

*Annoucements*
No 7:30am or noon class Thursday, August 24th. 

Skill: EMOM 15
Minute 1: Max Muscle-ups in 45 seconds
(Muscle-up progressions on low rings, strict pull-ups) 
Minute 2: Handstand walk 10 meters
(assisted HS walk or wall walks) 
Minute 3: Pistols 16/20 reps
(pistol progressions or candlesticks)

WOD: EMOM 20
Minute 1: 15 KB Swings 1.5/1
Minute 2: 15 Box Jumps 24/20
Minute 3: 200/150m Row  
Minute 4: 30 second Ring Plank


Saturday, August 19 2017

Core: TBA

WOD: Complete as many rounds and reps as possible in 20 minutes of:
400m Run
8 Burpees to a plate
16 KB Swings 1.5/1
24 Sit-Ups


Friday, August 18 2017

Strength: Clean
Build to 95% for 3 sets of 1 rep 

WOD: In Teams of 2, For Time
60-40-20
Cal Row/ AB
30-20-10
Squat Clean 155/105 

•While one partner works the other one will hold a hollow rock hold. 

L3: 135/95
L2: 115/95
L1: 75/55


Thursday, August 17 2017

Strength: Dumbbell Snatch + Overhead Lunge Complex
5 Sets of 8 alternating Snatches + 6 OH Lunges 

WOD: Complete as many rounds and reps as possible in 10 minutes of: 
10 Front Rack lunges 115/75
15 Toes to Bar
45 second Ring Plank 

L3: 95/65
L2: 75/55
L1: 65/45


Wednesday, August 16 2017

Strength: 4 Sets
10 Single Arm Ring Rows
30m OH KB Carry
30 Second L-Sit 

WOD: For Time
21-15-9
Push Press 135/95
HSPU
Push-ups 

Cash-Out: Shoulder Mash 

L3: 115/75, 1 Abmat
L2: 95/65, seated DB press
L1: 75/45, seated DB press


Tuesday, August 15 2017

Strength: Deadlift
5 sets of 3 reps @ 80% 

WOD: 5RFT
400m Run
10 Burpee Box Jump-Over 24/20
Rest 90 seconds 

L2&L1 20/16”


Friday, August 11 2017
* No noon class today* 

Strength: Back Squat
-Build to 95% for 1 Rep
- Drop 20-30lbs for 2 sets 3 reps 

WOD: Complete as many rounds and reps as possible in 25 minutes of: 
12 Toes to Bar
12 Hang Power Cleans 135/95
12 Box Jump-Overs 24/20 

L3: 115/75
L2: 95/65
L1: 75/55


Thursday, August 10 2017

Skill: 3 Sets:
300m Row (1K pace) 
100m Recovery Row
100m (Max effort) 
100m Recovery Row 

Rest 3 Minutes between sets 

WOD: 7 Rounds of: 
30 seconds-Max Cal Row
30 seconds- Rest
30 seconds- Max Burpees
30 seconds- Rest
30 seconds- Bent Over Row 95/65
30 seconds- Rest


Wednesday, August 9 2017

Strength: Pause Jerk @ 80% of your C+J
4 Sets of 2 reps 

WOD: Complete as many rounds and reps as possible in 12 minutes of: 
3 Muscle-Ups (Scale to 6 Ring Dips) 
10 KB Swings 2/1.5
20 Sit-Ups 

Accessory Work: 3 Sets NFT
10 Weighted Hip Extensions
Crossover Symmetry protocol
1 min Hollow Rocks 

L3: 70/53#
L2: 35/25#
L1: 25/18 #


Tuesday, August 8 2017

Strength: Clean
5 Sets of 1 @90% 

WOD: 5RFT
15 Wall Balls 20/14
12 HR Push-ups
9 Power Cleans 135/95

Accessory Work: 3 Sets
Dual KB Front Rack Carry 200m
12 Weighted Glute Ham Raises
30 Second Ring Plank 

L3: 20/14, 115/75
L2: 14/10, 95/65
L1: 10/6, 75/55


Monday, August 7 2017

Strength: Front Squat
4 Sets of 2 @ 70% 

WOD: 3RFT
400m Run
6 Front Squat 165/115
12 Pull-Ups 

L3: 155/105
L2: 135/95
L1: 95/65


Saturday, August 5 2017

Happy Wedding Day to Craig & Britany! Congratulations! 

Class Times: 9:00am only 

WOD: 4 RFT
600m Run
20 Air Squats with a Medball 20/14
10 Toes to Bar
Rest 1 minute


Friday, August 4 2017

Strength: Back Squat
4 Sets of 2 @ 90%

WOD: EMOM 18
Min 1: 12/9 Cal Row or AB
Min 2: 50 Double-unders
L2& L1: 10/8, singles x2


Thursday, August 3 2017

Strength: 3 Position Snatch
6 Sets of 1.1.1
Ascending in weight each set

WOD: Complete as many rounds and reps as possible in 6 minutes of: 
10 Pull-Ups
10 Hang Power Snatches 75/55

Rest 4 minutes

Complete as many rounds and reps as possible in 6 minutes of:
250m Row
10 Front Rack Lunges 95/65

*We will discuss scaling options in class


Wednesday, August 2 2017

Strength: Clean
4 Sets of 2 @ 85% 

WOD: For Time
50 Wall Balls 20/14
25 Power Cleans 165/115
50 Wall Balls
*EMOM 5 Burpees

L3: 155/105
L2: 135/95
L1: 75/55


Tuesday, August 1 2017

Strength: (A) Pause Jerk
5 Sets of 2 @ 75% of C+J

(B) 3 Sets of 15 Banded Push-Ups

WOD: 4RFT
20 DB Push Press
15 Toes to Bar
7 Ring Dips 

L2& L1: Banded Ring Dips


Monday, July 31 2017

Strength: Overhead Squat
2-2-2-2-2 

WOD: 3RFT
400m Run
10 Overhead Squats 115/75
10 Box Jump Overs 24/20
10 Thrusters 115/75
Rest 3 minutes

L3: 95/65
L2: 75/55
L1: 65/35


Saturday, July 29 2017

Core: TBA

WOD: Complete as many rounds and reps as possible in 18 minutes of: 
200m Run
4 Toes to Rings or Bar
6 DB Snatches
8 Burpees


Friday, July 28 2017

No 6:00pm class. We apologize for any inconvenience.

Skill: Shoulder activation drills 

Strength: Push Press + Push Jerk
5 Sets of 2+2 @ 70% of your C+J 

WOD: For Time
12-9-6-3
Push Jerk 155/105
Box Jumps 30/24 

L3: 135/95
L2: 115/75, 24/20
L1: 95/65, 24/20


Thursday, July 27 2017

Strength: Back Squat
5 Sets of 2 reps @ 90% 

WOD: 3RFT
400m Run
20 Goblet Squats 1.5/1
20 KB Swings 1.5/1
40 Sit-Ups 

L2: 35#/25#
L1: 25#/18#


Wednesday, July 26 2017

WOD: In Teams of 2, for time: 
1,000m Run
50 Wall Balls 20/14
50 Pull-Ups
50 Push-Ups
100/75 Cal Row or AB
50 Push-Ups
50 Pull-Ups
50 Wall Balls
1,000m Run 

*Divide the reps equally with one athlete working at a time. You must run as a team. 

L2: 40 reps
L1: 30 reps, 800m run


Tuesday, July 25 2017

Strength: Snatch Complex
7 Sets of 1 Snatch Deadlift + 1 Hang Power Snatch + 1 Overhead Squat
*Increase weight each set 

10 Banded Hamstring Pull downs in between each set

WOD: Complete as many round and reps as possible in 4 minutes of: 
6 Power Snatches 95/65
24 Double-Unders
Rest 2 minutes, repeat for 3 sets


Monday, July 23 2017

Strength: 3 Position Clean
5 Sets of 1.1.1 @ 70% 

WOD: Every 10 seconds for 10 minutes, 
1 Clean + Jerk 115/75 

Rest 5 minutes
For Time: 
50 Cal Row or AB

If you fail to complete one C+J every 10 seconds, you must run a 200m penalty for everyone you miss after the WOD is completed. 

ADV: 135/95
L3: 95/65
L2: 75/55
L1: 55/35 (Every 20 seconds for 10 minutes)


Friday, July 21 2017

*No noon class today. We apologize for any inconvenience.*

Strength: Clean
2-2-2-2 @ 80% 

WOD: 3RFT
400m Run
12 Box Jump-Overs 24/20
8 Front Squats 155/105


Thursday, July 20 2017

Strength: 3 Sets:
6-8 Strict Pull-Ups 2111 Tempo
6-8 Strict Ring Dips 2311 Tempo
30m OH KB Carry 

WOD: For Time
50-40-30-20-10
Double-Unders
Sit-Ups
25-20-15-10-5
Pull-Ups

We will go over scaling options in class.


Wednesday, July 19 2017

Strength: Back Squat 22x2 Tempo
2-2-2-2 @ 85% 

WOD: Complete as many rounds and reps as possible in 12 minutes of: 
20 Back Squats 135/95 (NO Racks) 
200m Run 

L3: 115/75
L2: 95/65
L1: 75/55


Tuesday, July 18 2017

Strength: Pause Jerk
3-3-3-3-3 @ 70% of C+J
Pause for 3 seconds in the dip position 

WOD: 2RFT
20 Clean + Jerks 135/95
40 Burpees 

L3: 115/75
L2: 95/65
L1: 75/55


Monday, July 17 2017

Strength: Overhead Squat
3-3-3-3-3 

WOD: 3RFT
50 Double-Unders
400m Run
30 Wall Balls 20/14
20 Deadlifts 225/155
5 Muscle-Ups 

L3: 10 Ring Dips, 205/145
L2: Banded Ring Dips, 185/135
L1: Banded Ring Dips, 135/95


Saturday, July 15 2017

Class Hours: 
9:00am- Fundraiser WOD – BYOB & BYF (Bring your friends!)
10:00 a.m. – Open Gym
Box closes at 11:00 a.m.

Join us tomorrow, July 15th for Our Pan-Mass Challenge Fundraiser WOD! This is free to all members & non-members. There will be a jar for donations to help Coach Jose raise money for his ride. 100% of all donations go to the Dana-Farber Cancer Institution. We will kick things off at 9:00am. Checks can be made payable to Jose Yarzebski.

WOD: In Teams of 2, complete 2 rounds for time:
204 Double-Unders
50 Power Cleans 135/95
40 Box Jump-Overs 24/20
30 Burpees
20 Pull-Ups
10 Thrusters 

L3: 115/75
L2: 95/65
L1: 75/55


Friday, July 14 2017

Join us Saturday, July 15th for Our Pan-Mass Challenge Fundraiser WOD! This is free to all members & non-members. There will be a jar for donations to help Coach Jose raise money for his ride. 100% of all donations go to the Dana-Farber Cancer Institution. We will kick things off at 9:00am. Checks can be made payable to Jose Yarzebski.

Strength: Front Squat
Every 2 minutes for 16 minutes
Set 1: 5 reps @ 70% 
Set 2: 5 Reps @ 75% 
Set 3: 4 Reps @ 80% 
Set 4: 3 Rep @ 85% 
Set 5: 1 Rep @ 90%
Set 6: 1 Rep @ 95% 
Set 7: 1 Rep @ 100%
Set 8: 1 Rep @ 102%

WOD: 4RFT
10 Pull-Ups
10 Hang Power Clean + Jerk 115/75
10 Box Jumps 24/20 

L3: 95/65
L2: 75/55
L1: 55/35


Thursday, July 13 2017

Join us Saturday, July 15th for Our Pan-Mass Challenge Fundraiser WOD! This is Free to all members & Non-members. There will be a jar for donations to help Coach Jose raise money for his ride. 100% of all donations go to the Dana-Farber Cancer Institution. We will kick things off at 9:00am

Strength: Segmented Deadlift
3-3-3-3 @ 70% 
Tempo 31x31

WOD: For Time
21 Deadlift 225/155
400m Run
15 Deadlifts
400m Run
9 Deadlifts
400m Run 

Rest 2 minutes 

Then 3 rounds not for time:
200m Run
20 Russian Twists
10 Air Squats 

L3: 205/135
L2: 165/115
L1: 135/95


Wednesday, July 12 2017

Join us Saturday, July 15th for Our Pan-Mass Challenge Fundraiser WOD! This is Free to all members & Non-members. There will be a jar for donations to help Coach Jose raise money for his ride. 100% of all donations go to the Dana-Farber Cancer Institution. We will kick things off at 9:00am. 

Strength: 3 sets of: 
8 per side. Single Leg Weighted Good Mornings with a Barbell (you choose the weight) 
12 Single Arm Turkish Sit-Ups
3 DB Strict Press + 3 Push Jerks 

WOD: EMOM 21
Min 1: 200m Row
Min 2: 8 Thrusters 115/75
Min 3: 8 Bar Over Burpees 

L3: 95/65
L2: 75/55
L1: 55/35


Tuesday, July 11 2017

Strength: Back Squat 

WOD: Complete as many rounds and reps as possible in 18 minutes of: 10 Toes to Bar
20 Goblet Lunges 1.5/1
30 Double-Unders

L3: 20 Double-Unders
L2: 60 singles, 35#/25
L1: 60 singles, 25#/18#


Monday, July 10 2017

Strength: Clean + Jerk 

WOD: 4RFT
400m Run
12 Wall Balls 20/14
12 Pull-Ups 

Accessory Work: 3 Sets
6-8 Weighted Pull-Ups
10-12 Weighted V-Ups 

L2: 14/10
L1: 10/6


Friday, July 7 2017

Morning Classes: 6:30 & 7:30am only

Strength: Segmented Deadlift
Tempo 31x31

We will be retesting our Nutrition Challenge benchmark workout today. 

WOD: For Time
30 Push Press 95/65
40 Box Jump-Overs 24/20
50 KB Swings 1.5/1
40 Box Jump-Overs
30 Push Press

L3: 75/55
L2: 65/45
L1: 55/35


Thursday, July 6 2017

Strength: Clean + Jerk 

WOD: EMOM 10
3 Power Cleans 155/105
7 Toes to Bar
(Both in the same minute)

Rest 2 minutes 

EMOM 10
5 Hang Power Cleans 135/95
5 Bar Over Burpees
(Both in the same minute)

L3: 135/95
L2: 115/75
L1: 95/65


Wednesday, July 5 2017
**Nutrition winners will be announced tomorrow afternoon.

WOD: Complete as many rounds and reps as possible in 10 minutes of: 
250m Row
10 KB Swings 2/1.5

Rest 1 minute

WOD: Complete as many rounds and reps as possible in 10 minutes of: 
10 Wall Balls 20/14
20 OH Lunges with Medball 

Rest 1 minute

WOD: Complete as many rounds and reps as possible in 10 minutes of: 
10 Push-Ups
50 Double-Unders

Scaling options will be posted during class

Cash Out: 60 Russian Twists


Friday, June 30 2017

Strength: Back Squat 

WOD: 3RFT
400m Run
50 Double-Unders
15 Overhead Squats 95/65


Thursday, June 29 2017

Strength: Power Snatch + Hang Squat 

Level 1&2: 3 Position Snatch 

WOD: For Time
30 Power Snatches 75/55
600m Run
20 Power Snatches
400m Run
10 Power Snatches
200m Run 

L3: 65/45
L2: 55/35
L1: 45/25


Wednesday, June 28 2017

Strength: Front Squat

WOD: For Time
21-18-15-12-9-6-3
Kettlebell Swings 1.5/1
Thrusters 75/55
Pull-Ups 

L2: 65/45, 35#/25#
L1: 55/35, 25#/18#, 21-15-9-6-3 reps


Tuesday, June 27 2017

Skill: Muscle-Up

WOD: In teams of four, complete as many reps as possible of the following circuit in 24 minutes:
Min 1: Push-Ups
Min 2: Step-Ups 24/20
Min 3: Front Rack KB Squats
Min 4: 200m Run


Monday, June 26 2017

Strength: Every 2 minutes for 8 minutes:
Clean + Jerk 

WOD: Complete as many rounds and reps as possible in 10 minutes of:
30 Power Cleans 95/65
30 Toes to Bar 

L3: 75/55
L2: 65/45
L1: 55/35

Accessory Work: 3 Sets
8 Glute Ham Raises
8 Scap Pull-Ups
20 Russian Twist


Saturday, June 24 2017

WOD: For Time
2K Row
200 Double-unders
2 Mile Run 

L3: 120 Double-unders
L2: 300 singles, 
L1: 1K row, 200 Singles, 1 mile run


Friday, June 23 2017

Strength: Clean + Jerk 

WOD: 3RFT
12 Ring Dips
12 Reverse Alternating Lunges 115/75
12 Push-Ups 

L3: 95/65
L2: 75/55
L1: 55/35


Thursday, June 22 2017

WOD: Every minute, on the minute, for 24 minutes (8 sets):
Minute 1 – 10 Box Jumps 24/20
(if you can’t get 10, work through the whole period and get as many as possible)
Minute 2 – 12 Push Jerks 135/95 lbs
Minute 3 – 10 Burpees Over the Barbell 

L3: 115/75
L2: 95/65
L1: 55/35


Wednesday, June 21 2017

Strength: Every 2 minutes, for 8minutes (4 sets):
Back Squat x 3 reps
Then..

Every minute on the minute, for 6 minutes (6 sets):
30 Unbroken Double-Unders  
*if you don’t have double unders 30-45 seconds of double-under practice. 

WOD: For Time
1,000m Row
50 Wall Balls 20/14
50 Pull-ups
50 Wall Balls
1,000m Row

L1: 30 Wall Balls, 30 Pull-ups


Tuesday, June 20 2017

Strength: Stiff legged Deadlift

WOD: In teams of 2, 3 rounds for time
40 Front Squats 135/95
20 Toes to Bar
into..
3 rounds for time:
40 Deadlifts 135/95
200m Farmers Carry (each. one partner goes then the other one. Once you’ve completed 400m you go back to the wall ball) 

L3: 115/75
L2: 95/65
L1: 75/55


Monday, June 19 2017

Strength: 4 Sets of
Walking DB Lunges x 20 reps
Rest 1 min
Max strict pull-ups
Rest 1 min
Handstand walk 10m or assisted Handstand walk

WOD: Complete as many rounds and reps as possible in 5 minutes of: 
5 Power Cleans 135/95
10 HSPU
Rest 2 minutes then repeat


Saturday, June 17 2017

Class Times: 9&10am

WOD: “Helen”
3 Rounds for time of: 
Run 400 Meters
21 Kettlebell swings 1.5/1
12 pull ups


Friday, June 16 2017

Strength: TBA

WOD: 2RFT
400m Run
12 Ring Push-Ups
12 Power Power Snatches 95/65

L3: 75/55
L2: 65/45
L1: 55/35


Thursday, June 15 2017

Strength: Snatch 

WOD: 3RFT
400m Run
40 Double-Unders
20 Alternating Reverse Lunges with Kettbells 1.5/1

L2: 1 minute of double-under practice, 35#/25#
L1: 80 singles, 25#/18#


Wednesday, June 14 2017

Strength: Clean 

WOD: For Time
1,000m Run
60 Front Squat 115/75
30 Burpee Box Jump-Overs 24/20 

L3: 95/65
L2: 75/55
L1: 65/45


Tuesday, June 13 2017

Strength: Back Squat 

WOD: For Time
30 Deadlifts 185/135
30 Thrusterrs 95/65
30 Pull-Ups
•One Bar
L3: 155/105, 75/55
L2: 135/95. 65/45, Banded Pull-Ups
L1: 115/75, 55/35, Ring Rows


Saturday, June 10 2017

Core: TBA

WOD: Conga Line format in teams of 2-3: Three rounds for time
500m Row
400m Run
20 Toes to Bar


Friday, June 9 2017

Strength: Clean

WOD: EMOM 12
3 Power Cleans 155/105
3 Front Squats 155/105
3 Push Jerks 155/105
*Run 400m for every round you fail to complete

L3: 135/95
L2: 115/75
L1: 75/45


Thursday, June 8 2017

Strength: Snatch

WOD: 10 RFT
3 Power Snatches 135/95
200m Run 

L3: 115/75
L2: 95/65
L1: 75/55


Wednesday, June 7 2017

Strength: Split Jerk 

WOD: In teams of 2, 5 rounds for time:
40/30 Cal Row
36 DB Single Arm Push Jerk 50/35
32 Pistols
28 Burpee Jump onto Plate (45)

L2: 35/18, goblet lunges, 30/20 cal
L1: 25/15, goblet lunges 20/15 cal


Tuesday, June 6 2017

Skill: Bounding Box-Jumps

Strength: Deadlift 

WOD: For Time
10.9.8.7…...1
Deadlift 185/135
Box Jumps 24/20 

L3: 165/115
L2: 135/95
L1: 95/65 

Accessory work: 3 sets

45 second Ring Plank
8 Glute Ham Raises
10 single leg lateral jumps


Monday, June 5 2017

Strength: Front Squat 

WOD: 4RFT
60 Double-Unders
40 Wall Balls 20/14
20 Pull-Ups

L2: 100 singles, 14/10
L1: 100 singles, 10/6


Saturday, June 3 2017

Strength: Core

WOD: EMOM 21
Min 1: 10 Goblet Lunges 2/1.5
Min 2: 12/10 Cal Row
Min 3: 6 Box Jump-Overs 24/20 

L2: 1.5/1, 10/8 cal
L1: 35/25, 10/8 cal


Friday, June 2 2017

Strength: Split Jerk 

WOD: For Time
21 shoulder to overhead
200m Run
15 shoulder to overhead
400m Run
9 shoulder to overhead
600m Run 

Loading:
Rx: 135/95, 155/105, 185/135
L3: 115/75, 135/95, 155/105
L2: 95/65, 115/75, 135/95
L1: 75/45, 95/65, 115/55


Thursday, June 1 2017

Strength: Back Squat 

WOD: Complete as many rounds and reps as possible in 15 minutes of: 
4 Ring Dips
8 Chest to Bar Pull-Ups
12 Pistols 

L3: Chin over bar pull-ups, assisted pistols
L2: Banded ring dips/ pull-ups, reverse goblet lunges
L1: Banded ring dips/ ring rows, reverse lunges


Wednesday, May 31 2017

Strength: With a partner
0-5 Minutes- Max Bear complex-es- 1 for 1 (135,95)
5-7 Minutes Rest
7-11 Minutes Max BC (155,105)
11-13 Minutes Rest
13-16 Minutes Max BC
(185,115)
16-18 Minutes Rest
18-20 Minutes Max BC (205,135)

L3: 115,75 +20/10lbs each round
L2: 95,55 +20/10lbs each
L1: 75,35 +10/5lbs

WOD: In teams of 2, For Time
200 Double Unders
100 Wallballs
50 Handstand Push-ups
100 Wallballs
200 Double Unders

The Rules
While one partner is working the other partner is completing a static hold.
Double Unders- Partner hangs from the pull-up bar
Wallballs- Partner holds Wall Sit
Handstand Push-ups- Partner holds high plank

Level 2- 100 Push-up/100 Double Unders
Level 1- 50 Push-ups/200 Singles


Tuesday, May 30 2017

Strength: Clean

WOD: 5 RFT
400m run
4 Squat Cleans 135/95
6 Toes to Bar
8 Burpees 

L3: 115/75
L2: 95/65
L1: 75/55


Saturday, May 27 2017

Class Times: 9:00 & 10:00am

WOD: "Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it


Friday, May 26 2017

Strength:Clean 

WOD: For Time
15-12-9-6-3
Deadlift 275/185
Toes to Bar 

L3: 225/155
L2: 185/135
L1: 135/95


Thursday, May 25 2017

Strength: Front Squat 

WOD: Every 4 minutes for 12 minutes complete: 
30 KB Push Press 1.5/1
20 KB Swings 1.5/1
20 Box Jumps 24/20

L2: 15 Reps
L1.5: 12 reps
L1: 12 reps 

Accessory: 10 sets
200m Row


Wednesday, May 24 2017

Strength: Push Press

WOD: 5 RFT
20 Walking Lunges
10 HR Push-ups
20 Sit-ups
10 HR Push-ups
20 Air Squats
10 HR Push-ups 

L2: 3 rounds, 5 push-ups
L1: 3 rounds 5 push-ups


Tuesday, May 23 2017

Skill: Ring Row Hold
3 sets: 30-45 second static hold at the top of the ring row
Rest 1 minute between sets

WOD: In Teams of 2, For Time:
600m Row
40 Back Squats 185/125 (taken from the floor) 
40 Chest to Bar Pull-Ups
rest 2 minutes
600m Row
40 Front Squats 155/105
40 Chest to Bar Pull-Ups
rest 2 minutes
600m Row
40 Overhead Squats 135/95
40 Chest to Bar Pull-Ups 

L3: 155/105, 135/95, 115/75
L2: 135/95, 115/75, 95/65, chin over bar
L1: 95/65, 75/55, 65/45, chin over bar


Monday, May 22 2017

If you have not completed the Nutrition Challenge benchmark yet you will be allowed to do so Thursday. Please don’t forget to take your before photos. 

Skill: Dual KB Box Squat
3 Sets of 12-16 reps 2111 Tempo (movement starts in the bottom position, adjust the box to 90 degrees) 

Strength: Push jerk 

WOD: 3RFT
60 Double-Unders
15 Hang Power Cleans 155/105
20 Bar Over Burpees
L3: 135/95
L2: 115/75, 30 Double-Under
L1: 95/65, 100 singles


Saturday, May 20 2017

Core: TBA

WOD: 3RFT
12 Power Cleans 135/95
12 Ring Dips
400m Run


Friday, May 19 2017

Nutrition Challenge benchmark workout along with 1K row

Strength: Front Squat 

WOD: For Time
30 Push Press 95/65
40 Box Jump-Overs 24/20
50 KB Swings 1.5/1
40 Box Jump-Overs
30 Push Press 

L3: 75/55
L2: 65/45
L1: 55/35


**** NUTRITION CHALLENGE START DATE CHANGED. SATURDAY, MAY 20th ****

Many have asked if we could move the start date of the challenge so that everyone could enjoy Fourth of July weekend guilt free and get weigh ins and benchmarks done before the BBQs and travel begins. With that being said, the Nutrition Challenge will begin THIS SATURDAY, MAY 20th and run to July 1st! Last day for sign ups will FRIDAY by 12:00 P.M. For those signed up I will send Nutrition Challenge Packet Wednesday evening. Benchmark workouts will be done in all classes on Friday. Please let me know if you have any questions!

Thursday, May 18 2017

Skill: 3 Sets
10 Back Extensions
20 Hollow Rocks
10 Single leg Split Squats
10 Single Leg Romanian Deadlifts 

 WOD: 3 Rounds against a 3-minute running clock:
500m Row
Max Wall Balls 20/14
Rest 3 minutes between rounds
L2: 14/10
L1: 10/6


**** NUTRITION CHALLENGE START DATE CHANGED. SATURDAY, MAY 20th ****

Many have asked if we could move the start date of the challenge so that everyone could enjoy Fourth of July weekend guilt free and get weigh ins and benchmarks done before the BBQs and travel begins. With that being said, the Nutrition Challenge will begin THIS SATURDAY, MAY 20th and run to July 1st! Last day for sign ups will FRIDAY by 12:00 P.M. For those signed up I will send Nutrition Challenge Packet Wednesday evening. Benchmark workouts will be done in all classes on Friday. Please let me know if you have any questions!

 

Wednesday, May 17 2017

Strength: Push Press+ Push Jerks 

WOD: For Time
1 Mile Run into.. 
3 rounds of: 
15 Front Squats 95/65
12 Hang Power Snatches
9 Toes to Bar
then..
1 mile run 

L3: 75/55
L2: 65/45
L1: 55/35, 800m run

 

 


Tuesday, May 16 2017

**** NUTRITION CHALLENGE START DATE CHANGED. SATURDAY, MAY 20th **** Many have asked if we could move the start date of the challenge so that everyone could enjoy Fourth of July weekend guilt free and get weigh ins and benchmarks done before the BBQs and travel begins. With that being said, the Nutrition Challenge will begin THIS SATURDAY, MAY 20th and run to July 1st! Last day for sign ups will FRIDAY by 12:00 P.M. For those signed up I will send Nutrition Challenge Packet Wednesday evening. Benchmark workouts will be done in all classes on Friday. Please let me know if you have any questions!

Strength: Power Clean + Hang Squat Clean 

WOD: Complete as many rounds and reps as possible in 20 minutes of: 
5 Clean + Jerks 115/75
200m Run
5 Bar Over Burpees
200m Run 

L3: 95/65
L2: 75/55
L1: 65/45, 20 minutes


Monday, May 16 2017

Sign up for our Nutrition Challenge! Thursday is the last day to sign up! The cost is $20 and $25 for non-members. 

Skill: Strict Pull-Ups
3 sets of: 
AMRAP 30 seconds max reps, rest 90 seconds

Strength: 1RM Back Squat or 95% for a single (20 minutes) 

WOD: For Time
21-15-9
Deadlift 225/155
Pull-Ups
L3: 205/135
L2: 185/125, banded pull-ups
L1: 115/75, banded pull-ups or ring rows


Friday, May 13 2017

Strength: Front Squat

WOD: Complete as many rounds and reps as possible in 6 minutes of: 
250m Row
5 Strict HSPU
10 Thrusters 95/65

Rest 6 minutes

Complete as many rounds and reps as possible in 6 minutes of:
20/15 Hand release push-ups
10 Pull-ups 

L2: kipping HSPU, singles x 2,75/55, banded pull-ups
L1: seated DB press, singles x 2, 65/45


Thursday, May 12 2017

Strength: Clean 

WOD: 4 Sets
60 Double-Unders
12 unbroken Deadlifts
10 Dumbbell Push Press
30m OH Dumbbell Carry
45 sec forearm plank


Wednesday, May 11 2017

Strength: 2 sets of
Dual KB front rack hold 30 seconds
30 seconds hollow rock
3 wall walks 

WOD: “BaseLine”
5RFT
400m Run
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Air Squats
Rest 3 minutes between rounds


Tuesday, May 10 2017

Nutrition Challenge starts May 21st! The sign up sheet is at the front desk.

Strength: Push Press + Push Jerk 

WOD: Complete as many rounds and reps as possible in 14 minutes of: 
15 Bar Over Burpees
10 Front Squat 135/95
5/3 Muscle-Ups

L2: 115/75, 10 Ring Dips
L1: 95/65, 10 Ring Dips

Accessory Work: 3 Sets
10 Back Extensions
40 sec Ring Plank
30m OH KB carry


Monday, May 8 2017

WOD: In Teams of 2 for max reps, complete 2 rounds of: 
In 5 minutes
400m Run
Then as a team AMRAP
Toes to Bar

Rest 1 minute

In 5 minutes
400m Run
Then as a team AMRAP
Squat Cleans 155/105 

Rest 1 minute

In 5 minutes
400m Run
Then as a team AMRAP
Box Jumps 30/24 

Rest 1 minute

L3: 135/95
L2: 115/75
L1: 95/65