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17 Jun
by: Published in Uncategorized

Pre WOD: 20 minutes to work on:

Free standing Handstand (with partner)
Hollow Hold

Try and accumulate 4 minutes of each

WOD: 5 rounds for time of:

5 Power Cleans (155/105)
5 Front Squats (155/10t5)
5 Over the Bar Burpees

10 minute time limit

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For those of you looking to endure…

Please note that the evening 90 minute Endurance classes will be taking place at the Fenway Track today.  If this is going to be your first time, remember to bring things like sunscreen, a towel, sunglasses, water, and anything else you may need when having 90 minutes of outdoor fun.  Also, please note that instead of gymnastics class, we are going to have the regular WOD.

Get yourself some fitness / color!,

CG

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16 Jun
by: Published in Uncategorized

WOD: 3 rounds for time of:

400M Run
20 Double Unders
10 Pull Ups
10 Russian Kettlebell Swings (32/24)
500M Row
20 Double Unders
10 Burpees
10 Wall Balls (20/14)

30 minute time limit

Last done April 15, 2015

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You never forget your first…

This little nugget of fitness was the very first “long” workout we had during our latest cycle of programming.  I would be remiss if I didn’t have you guys give it another shot after two solid months of training.  I hope you guys tackle this beast and show it just how much fitter and endurance’ier you have all become.

The second time is always better anyway,

CG

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15 Jun
by: Published in Uncategorized

Pre WOD: EMOTM for 5 mins:

5 Press

Rest 2 minutes

EMOTM for 5 mins:

3 Push Press

Rest 2 minutes

EMOTM for 5 minutes:

1 Push Jerk

No failed reps

WOD: 21-15-9 reps for time of:

Toes to Bar
Russian Kettlebell Swings (32/24)

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Weekly forecast!!!…

Monday:  Are you guys okay?
Tuesday:  All of the pressing and grip work.
Wednesday:  Tax Day WOD!
Thursday:  Gymnastic progressions and time for your legs to get over Monday.
Friday:  All of the Snatches will be done today.  All of them.

Looks good to me,

CG

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