WOD

Pull-up progression

1 pull-up the first minute, 2 the second, three the third and so on until unable to complete the required amount of pull-ups in that minute.

WOD

Back Squat

3-3-3-1-1-1-1-1

Nice Pull Up Angie!  Can't get enough CrossFit!

Nice overheads Alex and Rachael!

WOD

Take on a benchmark day.

Come in and take on a benchmark of your choice.  Get some revenge on a workout that killed you last time, or try out a brand new one.

"Julio"

5 Deadlifts @ 225 lbs. / 135 lbs.

10 Push Press @ 95 lbs. / 65 lbs.

As many rounds as possible in 20 minutes.

WOD

G.I. Jane

Front Squat:

60% Body Weight

70% Body Weight

80% Body Weight

90% Body Weight

100% Body Weight

Rules:  Once you take the bar off the rack you can't rack it.  Your score for each set is your total reps before you dump it.  Your TOTAL score is all five sets reps added together. Rest as long as needed between sets.

WOD

25 Wall Balls @ 10 Kg/7 Kg

25 Push Ups

25 Sit Ups

3 Rounds for time - Rest 1 minute between rounds.

WOD

10-9-8-7-6-5-4-3-2-1 each of:

Thrusters @ 95/65

SDHP @ 95/65

Cleans @ 95/65

WOD

Clean and Jerk

3-3-3-1-1-1-1-1

WOD

Shoulder press - 1,1,1,1,1

Push press - 1,1,1,1,1

Push Jerks - 1,1,1,1,1

Post max loads

WOD

"Chelsea"

5 Pull Ups

10 Push Ups

15 Squats

Every minute on the minute until unable to complete.

WOD

20 Pull-Ups

Max reps of Overhead Squats @ 95 lbs/65 lbs to failure.

5 ROUNDS

Post time and total squat reps.

WOD

Clean

3-3-3-3-3-3

WOD

2 Minutes - max reps of Power Clean and Jerks @ 135/95

Bottom to Bottom Tabata Squats (4 Minutes)

2 Minutes of max reps of Power Clean and Jerks @ 135/95

WOD

2K row

50 kettlebell clean and jerk - 35#/25# (25 per arm)

50 box jumps @ 20"/16"

50 deadlifts @ 135#/95#

50 push-ups

50 pull-ups

50 wall-balls @ 22#'15#

post times to comments

Can you spot our very own Davey at the CrossFit Cert!?!?! I'll give you a hint, he's in the top photo.

WOD

"Quarter Gone Bad"

Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds

Everyone who trained Sunday amazed us. Great work!

WOD

Deadlift 1-1-1-1-1-1-1

WOD

10 floor wipers @ 95#/135#

30 air squats

12 rounds for time

WOD

"Angie"

100 pullups, 100 pushups, 100 situps, 100 squats.

Post times

WOD

12 hang squat cleans @ 65#/95#

7 pull-ups

as many rounds as possible in 20 minutes

Everyone that trains in our gym has read this article that Jon from CrossFit Boston wrote because it hangs on our wall and because we make everyone read it. Today I post it for those who don't train in our gym and may not realize just how beautiful our girls are. Enjoy!

If I were feeling a little more lawless, I

WOD

"The Bear Complex"

WOD

10 pushups

10 burpees

10 pullups

as many rounds in 20 minutes

WOD

Pull Up Progression.

Do 1 Pull Up the first minute, 2 the second, and so on until you are unable to complete a minute.

WOD

Cleans

5,5,5,5,5

GREAT WORK LADIES!!!!!!!

WOD

Grace

30 Clean and Jerk @ 135/95 for time.

WOD

2 minutes of Rowing

1 minute rest

2 minutes of push-ups

1 minute rest

2 minutes of squats

1 minute rest

2 minutes of pull-ups

count all reps for a total score, use calories on rower. Post total scores.

WOD

8 Sumo Deadlift High-Pull @ 95/65

12 Box Jumps @ 20''/16''

As many rounds as possible in 20 minutes.

The squat-off between Rachael/Melissa and Gordanna/Maryanne has been set for 10:00am this Sunday.  First team to 500 squats @ 95 pounds.  We hope everyone can make it out to watch.  It's gonna be good!

WOD

Hang Power Cleans

5,5,5,5,3,3,3,1,1,1,1,1

Work toward max loads

WOD

100 Burpee Wall Balls @ 7kg / 10kg

or

100 Burpee Cleans @ 75 / 95

Either way it's gonna suck!