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24 May
by: Published in Uncategorized

Team WOD: For time:

150 Double Unders
135 Sit Ups
120 Push Ups
105 Air Squats
90 Box Jumps (24/20)
75 Pull Ups
60 Walking Lunges
45 Burpees
30 Knees to Elbows
15 HSPU or 30 Push Ups

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Post of actual importance…

If you are planning on going to Regionals and would like to set yourself up with a ride or don’t mind driving, please click here.  Let’s organize this now AND not wait until the last minute to figure it out.

Dream work makes the team work!

CG

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Darien Bosques liked this post
23 May
by: Published in Uncategorized

Team WOD:  Murph:  For time:

1 mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 mile Run

The gymnastics can be broken up anyhow

Both people have to run

WOD 2:  Murph:  For time:

1 mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 mile Run

The gymnastics can be broken up anyhow

To perform as prescribed you wear a 20/10 lb. vest

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From the CrossFit.com website…

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.  This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. 

RIP hero,

CG

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22 May
by: Published in Uncategorized

WOD 1:  For time:

31 Burpees
31 Hang Power Clean (115/75)
62 Sit Ups
31 Power Snatch 85/55
31 Wall Balls (20/14)sFit Back Bay:  For time: 

WOD 2:  Reebok CrossFit Back Bay 1:  For time:

31 Burpees
31 Hang Power Clean (145/95)
31 Toes to Bar
31 Power Snatch (95/65)
31 Wall Balls (30/20)

If there are not enough 30 lb balls, use a 20 lb ball and a vest.  If there are not enough vest, replace with Burpee Wall Balls

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Box 1…

In the beginning there was Box 1.  Now the box was awesome, but it didn’t have a namesake workout.  From there I said, “let there be WOD”.  I saw the workout and it was good.  The details of the creation of this workout have been lost in time (I actually remember pretty clearly), but all you need to know is that this very un-easy workout is hard to do.  Nevertheless, take pride in it and give it your absolute best shot!

Let’s go fitness!!!,

CG

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Amal Ting, Crossfit Music liked this post
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