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“Lat Party” Wednesday 4-19

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Midline Madness

2x

40s Work: 20s Rest

  1. Plank-ups feet on meball
  2. Jack Knives w medball
  3. Russian Twists
  4. Knee Tucks feet on medball

WOD

Run 600m

40 Wallballs

30 Burpees

20 Strict Pull-ups

Rest 2 Minutes

Run 600m

40 Wallballs

30 Burpees

20 Chest to Bar Pull-ups

Rest 2 Minutes

Run 600m

40 Wallballs

30 Burpees

20 Chin Over the Bar Pull-ups

Level 2- 30-25-15

Level 1- 30-20-10- Ring Row, Chin Over Bar

ADV- 10 Strict MUPs, 20 Kipping MUPS, 30 Chest to Bar Pull-ups

“Diabetic Coma” – Monday 4-17

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Hope everyone had a great Easter! Back at it on Patriots Day…let’s do this

Snatch

EMOM20

Odd- 2 Squat Snatches

Even- 20 Double Unders

Mins: 0,2,4- 75%

Mins: 6,8,10- 80%

Mins: 12,14- 85%

Mins: 16, 18- 90%

Know your numbers before the EMOM starts.

L1/L2 – 2 Power Snatches and 2 OHS – can use separate barbells where necessary

WOD

30-20-10

Calorie Row

Overhead Squats (95,65)

Level 2- 75,50

Level 1- 65,35

*Olympic Lifting Class* 4pm 

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

Pvc around the worlds
2 rnds
10 squat
10 jump squat
10 sotts press

Clean
3 position pause cleans
Work up to a challenging weight
3 clean + 1 jerk
60%
70%
75%
80% x2

Strength
3 clean pulls at 95% x4

Challenge Winners, Memorial Day Murph and Shoulder Health

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CFK!! A couple of fun things to catch up on…

1) Congratulations to the Week 1 winners of the CFK Summer Prep Challenge……………The McSavages!!!!! After you roll your eyes and yell “Fix! Fix!” (like coach Erin did), I want to acknowledge a great week by this crew. Falcon, Andrea, Taé, Dré, Jamma, Hayley, Julian, Carmen and Katelyn. You guys blew my score out of the water last week and carried me (I need to step up my game), great job!

All team members will get their Window of Gaiz shaker bottle prizes this week!

AND, a huge congrats to all challenge participants. This whole crew is ridiculously impressive, as all of us coaches already knew. Everyone stepped up for this thing, as evidenced by the fact that all teams finished within only a few points of one another (every point counts!). Keep it rollin’.

Also, PLEASE get your scores and journal entries to you coaches by Monday morning latest, as the results will be tallied on Monday night (we were a little late this week, understandable first time through). Any scores not reported on Monday will NOT be counted toward your teams totals, so get them in!

Remember, there is a winning team every week! Here’s to a strong week 2…who’s gonna win this week’s prize??
2) Memorial Day Murph – Memorial Day is around the corner!! As we do every year, we will be an official sponsor of the Lt. Michael Murphy Scholarship Fund, and will be doing “Murph” on Memorial Day in his honor. Please plan on joining us! There will be Ice Baths. And Bud Light.
3) Shoulder Health – Please join us at the gym on Saturday, April 29th at 10:30AM for a shoulder health presentation by our own Ashley Short! She and her colleagues from Quincy College PT will be discussing the all important CrossFit topic of shoulder pain/health and injury education/prevention. Attendees of this presentation WILL be able to count it toward their WOD scores for the Challenge for that week!
All for now…

-Mike

“I’ve Got The Power” & OLY – Thursday 4-13

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Strength

Deadlift

2-2-2-2-2

-Between reps complete 10 weighted lunges- 5 on each leg

Partner WOD

1000m Run

100 Power Cleans (155,105)

-One partner works at a time

Level 3- 135,95

Level 2- 115,75

Level 1- 95,45

ADV- 185,120

 

OLY Class  **6:00 Only**

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
2 rnds
10 squat
10 jump squat
10 sotts press

Snatch
3 position pause snatch
Work up to a moderate weight
Should be around 60-70% of 1RM

EMOM 10
1 pull +1 power snatch + 1 high hang squat snatch
70% of 1RM across

Strength
5 x5 ohs
Superset of 10 back extension between ohs