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28 Apr
by: Published in Uncategorized

WOD: For time:

200M Run
5 One Hand Kettlebell Swings (20/12)
5 KB Clean (20/12)
5 KB Squat (20/12)

Repeat KB work on other side

400M Run
10 One Hand Kettlebell Swings (20/12)
10 KB Clean (20/12)
10 KB Squat (20/12)

Repeat KB work on other side

800M Run
15 One Hand Kettlebell Swings (20/12)
15 KB Clean (20/12)
15 KB Squat (20/12)

Repeat KB work on other side

1000M Row
40 Wall Balls (20/14)
500M Row
20 Wall Balls (20/14)
250M Row
10 Wall Balls (20/14)

35 min cap

==

Time to get sweaty…

I would like to formally apologize to everyone who does this kinds of workouts over at Box 2.  I know those stairs can significantly alter a workout and have done so many times already.  I’ve never brought it up, but I feel like it was just time to get that off my chest.  I feel a lot better now.  I feel about as good as you are going to feel before the workout.  You, by the end of the workout,   will feel what I felt like keeping that comment in.

And it felt just awful,

CG

==

27 Apr
by: Published in Uncategorized

Pre WOD: EMOTM for 7 mins:

5 Press

Rest 3 minutes

EMOTM for 7 mins:

3 Push Press

Rest 3 minutes

EMOTM for 7 minutes:

1 Push Jerk

No failed reps

WOD: In 3 minutes:

Level 1: Accumulate 60 seconds of Ring Support and then alternate between ME Push Ups and Ring Dips as an AMRAP

Level 2: Accumulate 60 seconds of Ring Support and then alternate between ME Push Ups and Ring Dips as an AMRAP

==

Coming in hot…

Wrapping up the month with all of the presses we have done so far and then some Push Jerks.  Please note that the heaviest lift for your Press and Push Press should be added as a comment or as additional work on WODIFY, but please record your heaviest Push Jerk as your score for the Strength work.  I know a lot of you are hungry to get some heavy weights overhead and this day is for all of you.  The keys to the Porsche are in your hands and it’s time to take that baby out for a ride.

That last sentence is not the best analogy, but it’ll do,

CG

==

Princess Swanson liked this post
26 Apr
by: Published in Uncategorized

Pre WOD: 30 minutes to complete:

A1) 5-4-3-2-1 reps of Back Squat (each set is heavier than the last)
A2) 14 Jumping Split Squats

WOD: 9-1 reps for time of:

9 Burpees
9 Cal Row

Reset the rower every time

==

Monday!!!…

Welcome to the beginning of the of this fantastic week.  We have some Back Squats coming into place today.  ALL of the presses coming in tomorrow.  Wednesday will bring a running+KB work with Rowing+Wall Balls tetrasome.  Thursday will lead off with some Clean Pull work that will be followed up on Friday…which will also be the first day of May!!!

This is going to a sexy week,

CG

==

New England's Own RJ liked this post
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