3.27.17 Monday

CFE is famous. Thanks for the shoutout JoAnn and Charles!

Paused Back Squat: Work up to a 3RM
– Work up to a 3RM, with a 1 count pause at the bottom.
– Rest 2-3:00 between sets

EMOM 10:00:
ODD Minutes: 6 Touch N Go Power Clean and Jerks (135, 95)
EVEN Minutes: 10 Calorie Row
Rx+: (7 Power Clean and Jerks) (10 Calorie Assault Bike)

Banded Pull-Throughs:
– Accumulate 50-100 Reps

QOD: Who is going to miss Friday Night Lights at CFE? Be sure to input your scores on time to get points for your team!

2.3.17 Friday

Jamie looking relaxed while moving through a lot of Thrusters during the In House Competition!

Max Load in 8:00:
2 Hang Squat Clean + 2 Jerks

For Time:
150 Wall-Ball Shots, 20# / 14#
– 15:00 Time Cap

Single Leg RDLs w. BB: 3 x 8 ea.

QOD: What is your favorite thing to eat/drink during the Super Bowl?

12.23.16 Friday

Megan D making the bar bend working up to a 265lb deadlift cluster!

12 days of Christmas Version 2
*Performed like the song*
*Individual or Team of 2*
*60:00 Time Cap*
1. 100m run
2. Box Jumps (24/20″)
3. Thrusters (95#/65#)
4. Slam Balls (30/20#)
5. Burpees
6. Toes to Bar
7. KB Swings (53/35#)
8. Wallballs (20#/14#)
9. DU / 27 SU
10. OH Lunges (5 ea side, 45/25# plate)
11. Clean and Jerk (95#/65#)
12. Man Makers (2 DB: 35/20#)

QOD: Would you rather drink a gallon of eggnog or mulled wine?

10.01.16 Saturday

Paul pushing through 50 KBS during Filthy Fifty this week!
Paul pushing through 50 KBS during Filthy Fifty this week!
Clean and Jerk (6 x 2)
Rest 90s.
– Add weight each set
– Reset between reps

“Last Man Standing”
3 RFT:
Run 800 meters
20 Clean and Jerks (115, 75)
15 Pull-ups
*30:00 Time Cap*

5:00 of Static Stretching

Trivia QOD: Which rap song was sung by a grandma in the movie “The Wedding Singer?”

09.23.16 Friday

Melissa finishing strong on her last 1000M row!
Melissa finishing strong on her last 1000M row!

Sumo Deadlift: 5@65%, 5@75%, 5+@85%,
AMRAP sets capped at 10 Reps.
Rest 2:00
*Then 5 x 2 @70%, every 60s. Reset on all sets, no touch n go.
*These 5 sets are speed sets.

“Willie Nelson”
5 RFT:
15 Front Squats (135, 95)
10 Burpees
5 Clean and Jerks (135, 95)

50-100 Banded Leg Curls
Reverse Hypers: 3 x 15-20. Rest 90s

Trivia QOD: Where is the world’s wealthiest city?

04.22.13 Monday

We will be doing a workout for the Boston Marathon Bombing. YOU DO NOT HAVE TO DONATE, but if you feel that you want to the site is below. Hope to see a lot of you in here.

Below is copied from the CrossFit Southie website:
Since the Richard Family are our neighbors, and because they have been so dramatically affected we have chosen them to fundraise for specifically. If you plan to do the workout please offer a donation before or after doing so. Every little bit counts. If everyone just gives $5.00 then from the box alone we will be able to raise at least $2500.00. Between the funeral costs and the medical bills they will need every penny. Pass this post on to every CrossFitter you know.

Please donate here: https://www.youcaring.com/mmwod

“Marathon Monday”

5 Rounds

4 Squat Clean and Jerks (185,125)
15 Chest to Bar Pull-ups
13 Burpee lateral jumps
After 5 rounds are complete: 800m run

Your time is your total time for all 5 rounds plus the 800m sprint.

Scale weight and rounds as needed.

04.02.13 Tuesday

Row 500m (record time)

2013 CrossFit Games WOD 13.4
7min AMRAP
3 Clean & Jerks (135/95)
3 Toes to Bar
6 Clean & Jerks
6 Toes to Bar
Continue by 3 reps until time is called

7min AMRAP
3 Push Press (75/45#)
3 Toes 2 Bar
6 Push Press
6 Toes 2 Bar
Continue by 3 reps until time is called