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Monthly Archives: November 2016

Saturday, November 19, 2016

SATURDAY
Three Wise Men Tribute
Workout Jeremy: AMRAP 4
5 Hang Squat Snatch 135/95
10 Burpees over the bar
-rest 2 minutes-
Ben: AMRAP 4
10 Power Cleans 135/95
20 Pull-ups
-rest 2 minutes-
Beau: AMRAP 4
15 Box Jump Overs 24/20
30 Wallballs 20/14 

By |November 18th, 2016|WOD|Comments Off on Saturday, November 19, 2016

Friday, November 18, 2016

FRIDAY
WOD
For Total Working Time: 3 Rounds
500m row
400m run
*rest 3 minutes between rounds

By |November 17th, 2016|WOD|Comments Off on Friday, November 18, 2016

Thursday, November 17, 2016

THURSDAY
WOD
For Total Reps: AMRAP 15
4 Bar Muscle-ups
6 Turkish Get-ups 53/35 (total)
8 Ring Push-ups

Bar Muscle-up Modifications:
1. 6 Strict Chest-to-bar Pull-ups
2. 6 Muscle-up Transitions
3. 6 Ring Rows

Ring Push-up Modifications:
1. 8 Incline Ring Push-ups
2. 8 Push-ups

By |November 17th, 2016|WOD|Comments Off on Thursday, November 17, 2016

Saturday, November 12, 2016

SATURDAY
WOD
For Time:
3 Rounds
400m run
20 Kettlebell Swings 70/53
500m row
20 Toes-to-bar

By |November 11th, 2016|WOD|Comments Off on Saturday, November 12, 2016

Friday, November 11, 2016

FRIDAY

VETERAN’S DAY!
Open to ALL! 
Bring family and friends to help us honor our Veterans!
Time:  9am

The Workout “Armistice”

9 minute AMRAP

100-meter sprint
11 sit-ups
11 air squats
100-meter sprint
22 sit-ups
22 air squats
100-meter sprint
33 sit-ups
33 air squats
*add 11 to the sit-ups and air squats for each additional round
2-minutes of rest, followed by:

9 minute AMRAP

100-meter sprint
11 pushups
11 box jumps (RX 24”/20”)
100-meter sprint
22 pushups
22 […]

By |November 10th, 2016|WOD|Comments Off on Friday, November 11, 2016

Thursday, November 10, 2016

THURSDAY
WOD
For Time: 3 Rounds
10 Deadlifts 275/185
15 Burpees over the bar

Midline Cashout: 
Accumulate 2 minutes in a weighted plank
Accumulate 2 minutes in a hollow hold

By |November 9th, 2016|WOD|Comments Off on Thursday, November 10, 2016

Wednesday, November 9, 2016

WEDNESDAY
At 0:00: 10 minutes to build to a heavy Hang Power Clean + Front Squat + Jerk

At 10:00: AMRAP 10
4 Hang Power Cleans 205/145
4 Front Squats
4 Shoulder to Overhead

By |November 8th, 2016|WOD|Comments Off on Wednesday, November 9, 2016

Looking at CrossFit – and Kindergarten?

Fitness Trainers in Franklin MA

One of the most important ideas that CrossFit programs offered in gyms across the country stresses is individuality by competing with oneself rather than the entire class. This methodology is in part what has made participating in CrossFit classes easy for experienced athletes and beginners alike. In this sense, these [...]

Tuesday, November 8, 2016

TUESDAY
TEAM TUESDAY & BRING A FRIEND DAY!!!!

Teams of 2,
For Total Reps: AMRAP 15
50 Calorie Row
50 Sit-ups
50 Kettlebell Box Step Overs (53/35 to 20″ box)
*1 partner working at a time

By |November 7th, 2016|WOD|Comments Off on Tuesday, November 8, 2016

Saturday, November 5, 2016

SATURDAY
WOD
For Time: 3 Rounds
7 Muscle-ups
35 Wallballs 20/14
7 Power Snatches 135/95
400m Run

By |November 4th, 2016|WOD|Comments Off on Saturday, November 5, 2016

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