01 Jul
by: Published in Uncategorized

Pre WOD: Pull Ups

Level 1: Deadhang Pull Up work in any way possible (bands / jumping…)
Level 2: Learning to kip (only to kip)
Level 3: Kipping Pull Ups
Level 4: Work on strict L – Pull Ups or Weighted Pull Ups for strength

This is to be done as EMOTM for 12 minutes. (Pick your own reps)

WOD:  5 rounds for time of:

15 Double Unders
8 Shoulder to Overhead (105/70)
15 Double Unders
8 Over the bar Burpees
15 Double Unders

Rest 30 seconds between each round



Today is all about putting your skills to check.  How are your Pull Ups coming along?  How quickly can you transition those S2OH reps?  How fast can you commit 45 Double Unders?  If your skills are not up to far, then today is a fantastic day for practice.  If you have the means to go quickly, you should absolutely try and blast through this workout.

This should be good,



Princess Swanson liked this post
30 Jun
by: Published in Uncategorized

WOD: 5 rounds for time:

15 Wall Balls (20/14)
20 Over the Box Jumps (20/16)
25 Russian Kettlebell Swings (24/16)
20 Double Unders
15 Burpees

Level 1: 400M Run every 5 minutes
Level 2: 400M Run every 4 minutes

The workout starts with a 400M Run


Alternate workout today…

For time:

Move couch (100?)
Move TV (70”)
Move tables and chairs (50?)
Move one Kettlebell (24)
Move A LOT of someone else’s stuff (30958471923745)
Move whatever of my stuff that fits afterwards (.25)
Walk up a bunch of stairs repeatedly

WOD starts at around 8:30 AM in East Boston.  No need to sign up on MINDBODY!!!  Anybody…anyone…someone…

I’m going for a PR,





29 Jun
by: Published in Uncategorized

Pre WOD:

A1) 10 x 3 Weighted Push Ups AHAP
A2) 10 x 5 Hanging Shoulder Blade Retractions
A3) 10 x 2 Reverse Wall Climb

WOD: 7 min AMRAP of:

12 Pull Ups
18 Alternating Arm Kettlebell Swings (24/16)
30 Double Unders


Make sure you talk about Endurance…

Make sure you remind everyone that the evening Endurance workouts will be taking place at the Fenway track today.  Also, remember to put on the blog that they should bring water, towels, and all of the other nonsense you usually put up.  Don’t forget to include the fact that next week will not have outdoor Endurance classes.  One last thing, you should definitely erase all of those inappropriate jokes from tomorrow’s blog.

Those are bad,





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