WODs Blog
02 Dec
by: Published in WODs

GS: 4 rounds for perfection:

5-15 Box HSPU
30 Alternating Leg Hollow Hold
5-15 Ring Push Ups
15 V-Ups

You have 11 minutes to complete this.

1: 4 min AMRAP of:

1 Hang Power Clean (105/70)
1 Thruster (105/70)
1 Hang Power Clean (105/70)
1 Thruster (105/70)
1 Hang Power Clean (105/70)
1 Thruster (105/70)
1 Hang Power Clean (105/70)
1 Thruster (105/70)

30 Double Unders

If you cannot do 30 Double Unders, scale down to a number that you can perform and stick to it. If you cannot do DUs, practice for 40 seconds.

Rest 2 minutes

7 min AMRAP of:

2 Deadlift (105/70)
2 Hang Power Clean (105/70)
2 Front Squat (105/70)
2 Push Press (105/70)

30 Double Unders

If you cannot do 30 Double Unders, scale down to a number that you can perform and stick to it. If you cannot do DUs, practice for 40 seconds.

All complexes have to be done unbroken.

2:  4 min AMRAP of:

4 Hang Power Snatch (105/70)
4 Overhead Squats (105/70)
30 Double Unders

Rest 2 minutes

7 min AMRAP of:

2 Snatch Deadlift
2 Power Snatch
2 Hang Power Snatch
2 Overhead Squat
30 Double Unders

All complexes have to be done unbroken.

==

Blasphemy!!!…

For all of you who noticed, the weights have changed from the warm comfort of 95/65 to the harsh unknown of 105/70.  Will you survive?!  Yeah, pretty likely, but this curveball will likely switch the stimulus of what were once comfortable lifts.  The remainder of December will see “odd” loads so that you can familiarize yourself with a friend I like to call ” Mr. Push a Little Harder”.  Also, please note that Kick Outs are conveniently missing from today’s Double Under alternative.  A leap of faith has been taken to give you all the opportunity to become jump rope masters.  This month shall prove whether or not this comes to fruition.  Other than that, I haven’t much else to report.  I will be putting up my Christmas wish list so that you guys don’t have to wreck your brains over what to get me.

You have enough on your plates,

CG

==

02 Dec
by: Published in Apres Crossfit, WODs

Hey Athletes and Visionaries,

I came to the realization that Crossfit is not for everyone.  I believe everyone can do Crossfit but when I read articles online that somehow doing too many squats will give you the Bubonic plague or that kipping pull-ups are ruining America I think to myself that everyone should take a deep breath.  One has to pay to be a member of a gym, therefor most people that have paid have done their due diligence as consumers and have decided to join by force so please put away your pitchforks.  People that are members are members by choice.  We are not a cult.

   “A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, die gallantly. Specialization is for insects.” 
― Robert A. Heinlein
   This is for all Crossfit coaches out there…. we all preach community but when we see a coach that is not doing his/her job instead of rolling our eyes and mumbling under our breath “This coach has no clue”  we should assess the situation because one of two things are going on….1) The Coach is wreck less and doesn’t care about anyone but themselves or 2) The Coach is passionate but green and just hasn’t been taught the proper cues.  Chances are its the latter and is open to any guidance a more experienced coach has to offer (Nate, i’m inspired!).
   This Friday, December 6th at 7pm , at 209 Columbus Ave the WOD will be…

“Rogers”

Row 77 Calories to buy in
then
10 Rounds of:
3 Hanstand push-ups
5 Pull-ups
9 Box Jumps
6 Kettlebell Swings (2,1.5)

Patrick Edwin Rogers (BPD E18) Of West Roxbury, formerly of Dorchester, diedtTuesday, November 19th 2013.

Beloved son of Kathleen (Connolly) and Francis M. Cosgrove of Dorchester and William F. Rogers of Weymouth.

Beloved brother of Kelly A. Alves of Dedham.

-Bern K. Prince

“Yeah, I is free.” Django

 

 

 

   
01 Dec
by: Published in WODs

image

Don’t ask…

Strength:  18 minutes to find:

1RM Front Squat

Once finished, do a Thruster AMRAP at 40-50% of 1RM Front Squat

In as few sets as possible:

40 Russian Double Kettlebell Swings (32/24)

4 min cap

1:  4 min AMRAP of:

8 Power Clean and Push Press (95/65)
8 Pull Ups

1 min AMRAP of:

Wall Balls (20/14)

2:  4 min AMRAP of:

8 Power Snatch (95/65)
3 Muscle Ups

1 min AMRAP of:

Wall Balls (20/14)
==

So much to address…

The strength section has a bit of a twist with the Thrusters. The Kettlebell portion is going to be quasi-hard. Having the capacity to complete the swings in one set will be the mark of a truly powerful athlete. Improvement in this challenge will be a direct reflection of how powerful you are/have become.  The actual workout has two parts today. The 4 min AMRAP is straightforward, but it’ll be closed out with a second 1 min AMRAP that will happen immediately after. You have a titanic day ahead of you.

Hope you haven’t been eating terribly,

CG
==

30 Nov
by: Published in WODs

Team WOD 1: For time:

21 Thrusters (75/55)
21 Pull Ups (each)
30 Hang Power Snatch (95/65)
15 Thrusters (75/55)
15 Pull Ups (each)
30 Power Clean and Push Press (95/65)
9 Thrusters (75/55)
9 Pull Ups (each)

Team WOD 2: For time:

21 Thrusters (95/65)
21 Pull Ups (each)

Isabel: 30 Power Snatch (135/95)

15 Thrusters (95/65)
15 Pull Ups (each)

Grace: 30 Power Clean and Jerk (135/95)

9 Thrusters (95/65)
9 Pull Ups (each)

==

Hi!…

Guess what!?!?!?!?!?  Not only is it December 1st (or soon to be based on when you are reading this), but it is consistently cold.  With that said, I would like to (officially) invite you to abs season!  YAY!  I have actually been waiting months to say that.  More important than abs season (yes, such things exist) is the fact that the Opens season is soon upon us.  The December programming will continue in a very similar format that we have been seeing, but come the new year, expect to see some new things.

Abs high five!!!,

CG

==

 

 

 

29 Nov
by: Published in WODs

Team WOD L1:  For time:

1000M Row with Overhead Hold (75/55)
100 Burpees with Front Rack Hold (115/75)
50 Pull Ups with Deadlift hold (165/105)

Team WOD L2:  For time:

1000M Row with Overhead Hold (95/65)
100 Burpees with Front Rack Hold (145/95)
50 Pull Ups with Deadlift hold (195/125)
==

Now I know what you’re thinking…

The holiday season is finally upon us and with that, come the holiday season workouts. If you were here last year, then you’ll remember the 12 Days of Christmas workouts (one gymnastics and one weightlifting).  This year will also feature a Chanukah workout that also took some artistic liberties when being created.

See you all then,

CG
==

28 Nov
by: Published in WODs

WOD:  2 rounds for time in the fewest number of sets:

60 Kick Outs
70 Air Squats
80 Sit Ups
90 Double Unders (if you have a jump rope at home)

==
Happy Thanksgiving…

I hope you and your loved ones have a wonderful day. Enjoy this time together and be thankful for all that you have, as we are thankful for having all of you.

Turkey time!!!!!,

CG
==

26 Nov
by: Published in WODs

Strength Class Homework

imgres

If you have access to a gym, do the following:

L1
1) Build to 10RM Deadlift
2) 5×3 Front squat @ 23X1 tempo (2 counts to bottom, 3 count hold, explode up, 1 count reset at top
3) Tabata (8 rounds of 20s on/10s off): Hollow body hold alternating with superman hold (4 rounds each)
4) For time: Row 50 Cal

L2/L3/L4
1) Clean + power jerk + jerk, 1+1+1: 6×1 @ 85%
2) Clean pull: 5×3 @ 100-105%
3) 5×3 Front squat @ 23X1 tempo
4) 3 sets: 10 band internal rotations, 10 plate external rotations, 10 scapular push-ups

If you do NOT have access to a gym, do the following:

1a) 5×15 rebounding jumps (keep knees almost locked out, jump on to a low stair/box, jump off, and immediately rebound back onto the box — same rebound as jumping rope), alternating with
1b) 5×10-15 clapping push-ups
2) Wall squat: 3 sets of 60-90s holds
3) Tabata: Hollow hold alternating with superman hold (4 rounds each)

Have a great Thanksgiving break, see you next week!

26 Nov
by: Published in WODs

Team WOD 1: Reebok CrossFit Thanksgiving Day Parade:

75 Cal Row
400M Run with 1 Plate (35/15)
75 Box Jumps (24/20)
400M Run with 2 Plates (35/15)
75 Pull Ups
400M Run with 3 Plates (35/15)
75 Burpees
400M Run with 4 Plates (35/15)

Team WOD 2: Reebok CrossFit Thanksgiving Day Parade:

100 Cal Row
400M Run with 1 Plate (45/25)
100 Box Jumps (30/24)
400M Run with 2 Plates (45/25)
100 Pull Ups
400M Run with 3 Plates (45/25)
100 Burpees
400M Run with 4 Plates (45/25)

==

Tomorrow is a thing…

In the mean time, I know that some of you saw Sunday’s workout and had an LL thought and said:  “I want to go to there”.  Its quasi-backwards so any of you who came on Sunday, don’t have to feel like you are repeating the same exact workout.  Even though you kinda are.  Even though that is not a bad thing because despite having written this before Sunday, I know that it will be a good workout.

I’m good like that,

CG

==

25 Nov
by: Published in WODs

GS: 12 min AMRAP of:

30 seconds of:

Ring Row
Ring Dip

90 seconds Alternating Leg Hollow Hold

1: 4 min AMRAP of:

5 Deadlift (225/155)
6 Over the Box Jumps (24/20)

Rest 2 minutes

7 min AMRAP of:

10 Deadlift (225/155)
12 Over the Box Jumps (24/20)

2: For time:

10-1 Deadlift (225/155)
10-1 Over the Bar Burpees

4 min cap

Rest 2 minutes

4 rounds for time of:

8 Handstand Push Ups
1 Power Clean (225/135)
1 Hang Power Clean (225/155)
1 Front Squat (225/155)

7 min cap

==

Well, that doesn’t look fun…

If the first thought that pooped into your head rhymed with:  “Shmit that’s heavy!”, please be aware that you have options.  You do not have to perform the WOD at those loads.  You do not have to stare at your bar as times passes and your temper rises.  You do not have to think that the workout was too hard or too heavy.  You can just scale the loads whilst you challenge yourselves in a manner that will be both beneficial and appropriate.  It would be to your advantage to put on the weights that will be better you, not frustrate you.  Just leave the big weights to the actual CrossFitters and you’ll be fine.

See what I did there?,

CG

==

25 Nov
by: Published in WODs

Shop our in house retail store and stock up for the holidays! Buy 1 tee or tank at the regular price and get 1 for 50% off.

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