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Monthly Archives: March 2016

Friday, April 1, 2016

FRIDAY
‘The Chief’
AMRAP 3
3 Power Cleans 135/95
6 Push-ups
9 Squats
*Rest 1 minute.
Repeat for a total of 5 Rounds.
Score is total reps.

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by […]

By |March 31st, 2016|WOD|Comments Off on Friday, April 1, 2016

Thursday, March 31, 2016

THURSDAY
Strength, EMOM x 7:
3 Hang Power Snatches
WOD
For Time
30 Double Unders
15 Hang Power Snatches 115/75
3 Burpees over the bar
30 Double Unders
12 Hang Power Snatches 115/75
6 Burpees over the bar
30 Double Unders
9 Hang Power Snatches 115/75
9 Burpees over the bar
30 Double Unders
6 Hang Power Snatches 115/75
12 Burpees over the bar
30 Double Unders
3 Hang Power Snatches 115/75
15 Burpees […]

By |March 30th, 2016|WOD|Comments Off on Thursday, March 31, 2016

Wednesday, March 30, 2016

WEDNESDAY
For Time:
‘Jackie’
1000m Row
50 Thrusters 45 (everyone)
30 Pull-ups

By |March 29th, 2016|WOD|Comments Off on Wednesday, March 30, 2016

Tuesday, March 29, 2016

TUESDAY

Teams of 2, For Time:

30 Bench Press 185/135
40 Toes-to-bar
50 Box Jump Overs 24/20
60 Wallballs 20/14
50 Box Jump Overs 24/20
40 Toes-to-bar
30 Bench Press 185/135

By |March 28th, 2016|WOD|Comments Off on Tuesday, March 29, 2016

Monday, March 28, 2016

MONDAY
Strength, Every 2 minutes for 10 minutes:
3 Pausing Back Squats (3 second pause in bottom position)
WOD
‘Ares’ Conditioning: 3 Rounds
Minute 1: 5 Tire Flips
Minute 2: 10 Back Squats @ 50% of 1 RM
Minute 3: 15 Hip Extensions
Minute 4: 200′ Farmer’s Carry  *Back Squat to be taken from a rack

By |March 27th, 2016|WOD|Comments Off on Monday, March 28, 2016

Saturday, March 26, 2016

SATURDAY
For Time: 5 Rounds
200m Run
10 Deadlifts 245/165
10 Burpee Box Jumps 24/20

By |March 25th, 2016|WOD|Comments Off on Saturday, March 26, 2016

Friday, March 25, 2016

FRIDAY 

OPEN  16.5

By |March 24th, 2016|WOD|Comments Off on Friday, March 25, 2016

Thursday, March 24, 2016

THURSDAY
GOAT DAY
Rotating for 7 rounds
Minute 1: Goat 1
Minute 2: Goat 2
Minute 3: Goat 3
*Choose three movements that are weaknesses.
**If the intended stimulus is metabolic, the goal is to be working about 30-40 seconds during each minute. If the goal is skill or strength, rep range and technique for desired stimulus should be emphasized. Your coach […]

By |March 23rd, 2016|WOD|Comments Off on Thursday, March 24, 2016

Wednesday, March 23, 2016

WEDNESDAY
Weightlifting Wednesday
‘Gwen’: 15-12-9 Clean & Jerks
At 0:00 15 Clean & Jerks
At 7:00 12 Clean & Jerks
At 14:00 9 Clean & Jerks
*Unbroken Clean & Jerk, once you start a set the bar cannot rest on the ground. Goal is to use the same weight on all 3 sets.

By |March 22nd, 2016|WOD|Comments Off on Wednesday, March 23, 2016

Dr. Rockett, Orthopedic New England Seminar

DR ROCKETT SEMINAR
Injury Prevention For CrossFit
APRIL 8, 2016
6-8pm @ CrossFit Franklin!

Mark your calendar for a MUST attend seminar with Dr Rockett who will discuss how to prevent injuries when exercising, signs, symptoms, and treatment, but most over all prevention. This seminar it open to the public so please share this opportunity to learn from the […]

By |March 22nd, 2016|Articles|Comments Off on Dr. Rockett, Orthopedic New England Seminar

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