Author Archive

18 Mar
by: Published in Uncategorized

Skill:  Snatch Pull into Hang Power Snatch

aka

Power Snatch

WOD 1:  5 rounds for time of:

200M Run
6 Thrusters (100/65)
6 Chest to Bar Pull Ups

WOD 2:  5 rounds for time of:

200M Run
7 Thrusters (100/65)
3 Muscle Ups

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Lets’ take another look at that list…

Chest to Bar Pull Ups
Double Unders
Snatches
Thrusters
Box Jumps
Burpees
Muscle Ups
Toes to Bar
Deadlift
Shoulder to Overhead

So all that is left is shoulders.  I am thinking an 18 min AMShouldersAP of three shoulder intensive movements.  Shoulders.

Shoulders,

CG

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17 Mar
by: Published in Uncategorized

WOD: For time: Fight Hardy:

40 Burpees
40 Pull Ups
40 Front Squats (135/95) or (100/65)
40 Toes to Bar or Hanging Knee Raise
40 Power Clean (135/95) or (100/65)
40 Box Jumps (24/20)
40 Cal Row

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Please read completely…

This one comes from our fellow box CrossFit Southie:

“Earlier this week we informed the community that a member of CFS, Whitney Hardy, was tragically struck by a car when out for an evening run on Thursday, February 20th.  Her condition is still very critical, but from what we have read she is fighting like hell. You can read about Whitney’s condition here. Dan Stebbins is also a member of CFS and we want to support him and Whitney through this difficult time.  This WOD is for them. There will be a donation jar on the desk (at CFS) for anyone who is willing to give cash donations. You can also make donations through here.”

Please come in and show your support for the CrossFit community,

CG

=

16 Mar
by: Published in Uncategorized

WOD: 8 min AMRAP of:

14 Kettlebell Swings (24/16)
14 Push Press (95/65)
14/10 Cal Row (24/20)

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Monday again…

With three workouts down and two more to go, the Opens are over half way done!  As things are coming to an end, I am sure that some of you may be looking forward to the Post-Opens partying and regularly scheduled workouts.  Coming up ahead, there will be a lot of skill work in terms of weightlifting (especially the overhead stuff) and hopefully some more running in the near future (c’mon spring!).  As far as the partying goes, warm weather definitely equals good times.

Indeed,

CG

==

15 Mar
by: Published in Uncategorized

Team WOD 1: 14 rounds of alternating 1 min AMRAP of:

5 Pull Ups
6 Ground to Overhead (95/65)
10 Push Ups

Partners pick up where the other left off.

Team WOD 2: 14 rounds of alternating 1 min AMRAP of:

2 Muscle Ups
3 Power Snatch (135/95)
4 Handstand Push Ups

Partners pick up where the other left off.

==

Sun…day…

With the weather improving with every passing day (yay!) please note that we have been thinking about taking certain classes outside.  If this is something you have been thinking about as well, then please stay tuned for more information!  Winter is over!!!!!!!!

Ish,

CG

==

14 Mar
by: Published in Uncategorized

Team WOD 1: 10 alternating rounds of:

13/9 Cal Row
3 Shoulder to Overhead (135/95)
13 Russian Kettlebell Swings (24/16)
13 Push Ups

Team WOD 2: 10 alternating rounds of:

13/9 Cal Row
3 Shoulder to Overhead (165/115)
13 Russian Kettlebell Swings (32/24)
6 Handstand Push Ups

==

Alternating rounds today…

Once again!  Please note that if you are going to be doing the Opens workouts today, report to box 1 during the 9 AM and 10 AM classes.  If you are doing it today with the intentions of repeating it on Monday, then please just go as hard as you can today so you do not interrupt your training regimen.  If you must absolutely repeat the workout on Monday in order to beat  your buddy who also does CrossFit, then please just wait for him/her to post and beat their score on Monday.

Alternating minutes tomorrow,

CG

==

 

13 Mar
by: Published in Uncategorized

WOD:   8 min AMRAP of:

10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.

==

Glass half full approach…

At least it’s only 8 minutes!

That’s about it,

CG

==

In this workout, we are using a special tiebreak method. At the end of each set of 15 box jumps time should be marked.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended that you set your clock to count up.

 

12 Mar
by: Published in Uncategorized

Skill:  Snatch Pulls (work up to 135/95)

WOD:  For time:

9 Deadlifts (135/95)
9 Hang Power Clean (135/95)
8 Deadlifts (135/95)
8 Hang Power Clean (135/95)
7 Deadlifts (135/95)
7 Hang Power Clean (135/95)

Follow the pattern until you reach:

1 Deadlifts (135/95)
1 Hang Power Clean (135/95)

and finish with

15 Shoulder to Overhead (135/95)

12 min cap

==

Thanks AW…

With today being the day before the third Opens workout, let’s have a quick recap before we pace today’s workout (to save ourselves for tomorrow).

How have your skills and gymnastics developed since you started?  In the last few months?  In the last year?

If you can comfortably answer these questions in the affirmative, then high fives all round and keep on keeping on!

If you are answering these questions in the negative, then it may be time to pay more attention during the skill portion of the day or perhaps try out one of the different classes available!!!  Please take a look at the schedule to try a new class that may benefit your CrossFit Journey!

Upward and onward,

CG

==

11 Mar
by: Published in Uncategorized

Skill:  Hang Power Snatch

WOD 1: 3 rounds for time of:

20 Push Ups
16 DB Snatch (8 on each arm at any load)
10 Pull Ups

WOD 2: 3 rounds for time of:

10 Handstand Push Ups
10 Hang Power Snatch (100/65)
10 Chest to Bar Pull Ups

==

Let’s have a look at that list…

Chest to Bar Pull Ups
Double Unders
Snatches
Thrusters
Box Jumps
Burpees
Muscle Ups
Toes to Bar
Deadlift
Shoulder to Overhead

It looks like there is still plenty of work to do in the next three weeks.  The worst prediction for 14.3 i’ve heard was Muscle Ups and Thrusters!! However, with having done two couplets in a row, I am thinking that either a triplet of a single movement workout is bound to come up.

20 min Thruster ladder anyone?,

CG

==

 

10 Mar
by: Published in Uncategorized

Skill: 5 rounds of:

Muscle Ups / Chest to Bar Pull Ups

Handstand Push Ups / Hold

WOD: 10 min AMRAP of:

15 Goblet Squats (AHAP)
12 Ring Dips
9 Over the Box Jumps (24/20)

==

AHAP…

If you think that this workout look easy, then I have a few suggestions:

Suggestion number 1:  stop using the 8KG Kettlebell
Suggestion number 2:  grab the 48KG monstrosity (it’s like a volleyball full of lead with a handle)
Suggestion number 3:  also feel free to grab 2 x 32KG bells and enjoy a few rounds of those squats

If you think the workout looks hard, then I have one suggestion:

Suggestion number 1:  Get a bunch of tattoos and channel your inner Angelo

That’s the only thing that will help you,

CG

==

09 Mar
by: Published in Uncategorized

WOD 1: For completed sets:

2 rounds of:

10 Power Clean (95/65)
10 Burpees
10 Hanging Knee Raise

3 minute cap

3 rounds of:

9 Power Clean (95/65)
9 Burpees
9 Hanging Knee Raise

3 minute cap

4 rounds of:

8 Power Clean (95/65)
8 Burpees
8 Hanging Knee Raise

3 minute cap

WOD 2: For completed sets:

2 rounds of:

10 Power Clean (95/65)
10 Burpees
10 Toes to Bar

3 minute cap

3 rounds of:

9 Power Clean (95/65)
9 Burpees
9 Toes to Bar

3 minute cap

4 rounds of:

8 Power Clean (95/65)
8 Burpees
8 Toes to Bar

3 minute cap

==

Please remember…

Today will be your last opportunity to do / re-do (why would you do this to yourself?) the Opens workout.  If you are planning on coming before 7 PM, then you should have no issues posting your scores.  If you are planning on taking the 7 PM class, please download the games app / have the website up and ready because everyone on the planet will also be trying to put their last minute scores in.

Super fit lazy bums,

CG

==

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