Strength: 30 -20-10 reps of:
Front Squat (as heavy as possible)
WOD: 10 min AMRAP of:
1 Muscle Up
1 Thruster (115/75)
2 Muscle Ups
2 Thrusters (115/75)
Continue in this pattern until time expires
You have got to be mad at me by now. The assault on your upper body is well under way and there is no end in sight. I encourage you all to enjoy this workout as it will be kinda sorta similar to the November Baseline. If you haven’t noticed that the programming has been at a steady incline in level of difficulty, then you haven’t been paying attention. If this is the kind of thing that keeps you up at night, no worries. At some point (not in the near future so don’t get your hopes up yet) the programming will be split into different levels. The details are still being hashed out, but this is basically to insure that everyone gets the best programming they can. As of right now it looks like the programming will be split into three different levels. Now before you chalk yourself up as the galactic ruler of all things CrossFit, please be mindful that these levels are not split by difficulty, but instead by skill. All of the workouts will be difficult (it scares me that you may enjoy yourselves) and so picking the right level is not a reflection of how tough you are, merely how skilled you are. Again the details haven’t all been figured out, but just know that there is some cool stuff coming your way sooner or later.
Easy workouts…hahahahaha. That’s funny,
On Saturday, October 13th – we will be hosting an introductory CrossFit workout to the Boston Community to help bring awareness to Mayor Menino’s campaign (Boston Moves for Health). Note – all members are welcome and anyone who can help volunteer – please email Michael at firstname.lastname@example.org
Side note – our regular scheduled classes will still be taking place at RCFBB.
The two guy friends who stretch together…
WOD: 3 rounds for max reps of:
1 min AMRAP of Burpees
1 min AMRAP of Power Snatch (95/65)
1 min AMRAP of Toes to Bar
1 min AMRAP of Hang Power Clean
1 min AMRAP of Double Unders
2 minutes rest
It is Thursday…and autumn…and awesome! I really don’t think so, I am just trying to stay positive about the weather situation. Anyway, this workout is going to be pretty hard. A “fight gone bad” style workout with plenty of barbell and gymnastics work. I know that the FGB format has only one minute of rest, but I also know that it doesn’t have Power Snatches and Hang Power Cleans so…yeah, enjoy that second minute. This is not designed to have an outrageously high number like FGB, but it will certainly feel like it. If you cannot do Double Unders, attempts will do just fine today.
Now back to Family Guy,