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“Itsy Bitsy Spider” -Tuesday 1/7

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Warm Up:
Dynamic // BB technique

For Time:
21 Front Squat (185/125#)
15 Box Jump Over (24/20″)
9 Power Clean (185/125#)
15 Front Squat
12 Box Jump Over
6 Power Clean
9 Front Squat
6 Box Jump Over
3 Power Clean

Level 2:
For Time:
15 Front Squat (155/105#)
15 Box Jump Over (24/20″)
9 Power Clean (155/105#)
12 Front Squat
12 Box Jump Over
6 Power Clean
6 Front Squat
6 Box Jump Over
3 Power Clean

Level 1:
For Time:
21 Front Squat (75/55#)
15 Box Jump Over (12/8″)
9 Power Clean (75/55#)
15 Front Squat
12 Box Jump Over
6 Power Clean
9 Front Squat
6 Box Jump Over
3 Power Clean

Accessory:
HAMrap 7:
Strict Toes-to-Bar*
*Every break, perform 5 single arm ring rows on each arm.

“Claire & Kendal” – Monday 1/6

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**There will be NO OLYMPIC LIFTING CLASS today**

Instead, from 4PM to 8PM, we will be running heats of this workout. You will be able to sign up for a heat when you arrive at the gym. MORNING CLASSES will run a regular schedule.

WEAR YOUR GREEN TODAY!!

Join us for a WOD  in honor and support of Claire and of Kendal. We will do this WOD all day, all classes, and it will be open to all comers as we humbly support our friend Ken and his family in this time of need.

2006 for the year they were born
13 for their ages
2 rounds, one for each girl
*thank you to their teacher Sarah for sharing this WOD with us

Claire & Kendal
Buy-in 2006 meter row (1.3 mile run)
2 rounds
13 pull-ups
13 box jumps (24/20)
13 kb swings (53/35)
13 goblet squats
13 db snatch (50/35)
13 burpees
13 ttb
13 db push press
Cash-out 2006 meter row (1.3 mile run)

Please click the link below if you would like to help donate to Claire’s GoFundMe page 💚

https://www.gofundme.com/f/claire-zisserson?utm_source=customer&utm_medium=copy_link-tip&utm_campaign=p_cp+share-sheet&fbclid=IwAR0L7ZNIM8fEqxPAulBGhiGWEZHzRApM3u2VBxhmzn_wX91MuB47aFHxsdA

“A Friend of Karen” – Sunday 1/5

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Warm Up:
Stretching // WallBall technique

Partner WOD:
For Time:
300 Wall Ball Shots (20/14#)

*One partner working, one partner holds any style plank.

Level 2:
Partner WOD:
For Time:
300 Wall Ball Shots (14/10#)

*One partner working, one partner holds any style plank.

Level 1:
Partner WOD:
For Time:
200 Wall Ball Shots (10/8#)

*One partner working, one partner holds in any style plank.

Partner CashOut:
4 Rounds
Row 25/20Calories
20 Burpee Over Rower
– Rest 1:00

On a 4 min Clock:
Max Air Squats

“Burner” – Saturday 1-4

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For Reps & Calories:
Tabata Bike Calories
– Rest 1:00
Tabata Double Under
– Rest 1:00
Tabata GHD Sit-up
– Rest 1:00
Tabata Double Under
– Rest 1:00
Tabata Bike Calories

*Tabata is 8x :20 work / :10 rest.

Level 2:
For Reps & Calories:
Tabata Bike Calories
– Rest 1:00
Tabata Double Under
– Rest 1:00
Tabata GHD Sit-up*
– Rest 1:00
Tabata Double Under
– Rest 1:00
Tabata Bike Calories

*Partial ROM

Level 1:
For Reps & Calories:
Tabata Bike Calories
– Rest 1:00
Tabata Single Under
– Rest 1:00
Tabata Sit-up*
– Rest 1:00
Tabata Single Under
– Rest 1:00
Tabata Bike Calories

*With Feet Anchored

“Super Bass” – Friday 1-3

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3 Rounds:
20 Double KB Front Rack Lunge (53/35#)
20 Double KB Push Press
400′ Double KB Front Rack Walk
20 Deadlift (225/155#)

Level 2:
3 Rounds:
20 Double KB Front Rack Lunge (35/25#)
20 Double KB Push Press
300′ Double KB Front Rack Walk
20 Deadlift (155/105#)

Level 1:
3 Rounds:
20 Double DB Front Rack Lunge (20/10#)
20 Double DB Push Press
200′ Double DB Front Rack Walk
20 Deadlift (65/45#)

“Pamphlets” – Thursday 1/2 *6pm will be WOD, not Gymnastics*

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Warm Up:
Dynamic and Movement Standards

3 Rounds:
30 Toes to Bar
10 Box Jumps (24/20″)
15 Handstand Push-ups
10 Box Jumps
20 Pistols
10 Box Jumps

Level 2:
3 Rounds:
25 Toes 2 Bar
10 Box Jumps (20/14″)
15 Pike Push-ups
10 Box Jumps
20 Close Stance Squats
10 Box Jumps

Level 1:
3 Rounds:
30 Knees to Chest
10 Box Jumps (14/10″)
15 Push-ups
10 Box Jumps
20 Lunges
10 Box Jumps

“Baby New Year” – Wednesday 12-31

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Happy New Year’s Eve!!!

Class Times Today:

6:00AM
8:30AM
9:30AM

Have a safe and happy New Year! Remember, one class time on New Year’s Day: the 12PM POLAR PLUNGE on Duxbury Beach!!! See you there.

For Time:

January: 31 box jumps 24/20
February: 28 thrusters 95/65
March: 31 burpees
April: 30 air squats
May: 31 push press 95/65
June: 30 pull-ups
July: 31 power cleans 95/65
August: 31 sit-ups
September: 30 back squats 95/65
October: 31 push-ups
November: 30 deadlifts
December: 31 double unders

365 reps – one for every day in 2019