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Monthly Archives: February 2017

Monday February 13, 2017

WOD
(1) AMRAP 7
10 Clean & Jerks 135/95 
10 Burpees over bar

(2) 12 minutes to build to a max clean & jerk

By |February 12th, 2017|WOD|Comments Off on Monday February 13, 2017

Musicians On Call / Boston Children’s Hospital Benefit 2/25/17 from 7pm-10pm

Musicians On Call / Boston Children’s Hospital Benefit

Dear Friends-

I joined Musicians On Call this year.

Musicians On Call brings live music to the bedsides of patients in healthcare facilities. My bandmate, Missy Ducharme, and I are headed to Boston’s VA Hospital and Boston Children’s Hospital over the next few weeks to play for patients. I can […]

By |February 10th, 2017|Events, News|Comments Off on Musicians On Call / Boston Children’s Hospital Benefit 2/25/17 from 7pm-10pm

Saturday February 11, 2017

WOD
For Time: 10 Rounds
250m row
5 Burpee Box Jumps 24/20
5 Burpee Pull-ups

By |February 10th, 2017|WOD|Comments Off on Saturday February 11, 2017

Friday February 10, 2017

STRENGTH:   Deadlift: 4-1-3-1-2-1 
*the weight on the barbell will follow a ‘wave’. It will go up after the set of 4 but back down for the set of 3. Goal is to use this progression to build to a heavy single for the day, no failed reps.

WOD
For Time: 21-15-9
Deadlifts 225/155
Toes-to-bar

By |February 9th, 2017|WOD|Comments Off on Friday February 10, 2017

Thursday February 9, 2017

WOD
Teams of 2
AMRAP 6
Bike, for calories

AMRAP 6
Double Unders

AMRAP 6
Rope Climbs

AMRAP 6
100′ Shuttle run
*one partner working at a time, no rest between stations

By |February 8th, 2017|WOD|Comments Off on Thursday February 9, 2017

Wednesday February, 8, 2017

At 0:00: For Time
30 Handstand Push-ups
30 Chest-to-bar Pull-ups
30 Box Jumps (24/20#)
30 Push Jerks 135/95

At 15:00: 12 minutes to build to a 5 rep heavy Push Jerk (from the rack)

By |February 7th, 2017|WOD|Comments Off on Wednesday February, 8, 2017

Tuesday February, 7, 2017

TEAM TUESDAY & BRING A FRIEND!
Teams of 3, For Time:
50 Power Cleans 155/105
75 Back Squats 185/135 
100 Bar Facing Burpees
75 Back Squats 185/135
50 Power Cleans 155/105
*one partner working at a time. Back Squats to be taken from a rack

By |February 6th, 2017|WOD|Comments Off on Tuesday February, 7, 2017

Monday February 6, 2017

WOD
For Time: 3 Rounds
30 Hang Power Cleans (115/80#)
30 Wallballs (20/14#)
30 Calorie Row
*rest 2 minutes between rounds

By |February 5th, 2017|WOD|Comments Off on Monday February 6, 2017

Saturday, February 4, 2017

WOD
AMRAP 30
Teams of 3
15/12 Calorie Row
12 Box Jump Overs 24/20
9 Power Snatches 95/65 
*Each partner completes 1 full round, then rotate

By |February 3rd, 2017|WOD|Comments Off on Saturday, February 4, 2017

Friday, February 3, 2017

Tabata Kettlebell Swing 70/53
Tabata Goblet Squat 70/53
Tabata Burpee (to 6″ target)
*Score is lowest total 

Accessory: 2 Rounds For Quality
25 Band Pull Aparts
100′ Double Overhead Dumbbell Carry
25 Face Pulls
10 Single-arm Bent Over Rows (per arm)

By |February 2nd, 2017|WOD|Comments Off on Friday, February 3, 2017

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