WOD
4 Rounds
20 Calorie Row/200m Run
20 Burpees
20 Pull-ups
20 Thrusters (95,65)
Rest 2 Minutes
Level 2- (75,50), 15 reps
Level 1- (55,35), 3 Rounds, 15 Reps
2017 04 19
Midline Madness
2x
40s Work: 20s Rest
- Plank-ups feet on meball
- Jack Knives w medball
- Russian Twists
- 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
2017 04 18
Skill/Conditioning
In Groups of 2-3
4 Times Each
12/9 Calorie Bike
5 STRICT Ball-ups
Rest as needed while others work
ADV- Skin the cat
L1- Floor Ball-up
Open WOD 12.3
18 Minute AMRAP
15 Box jumps (24/20)*
12 Shoulder to Overhead (115,75)
9 Toes-to-bar
2017 04 17
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
2017 04 16
Today we WOD in honor of Phoebe. Our hearts are with Will, Erin and the Berry family, as they laid their sweet friend to rest today…
“Phoebe”
Partner WOD
Buy In: 400m Buddy Carry
800m Run (together)
200 Dubs
100 PushUps
75 PullUps
50 Pistols
25 Burpee toes to bar
Cash Out: 200m Wheelbarrow
2017 04 14
Strength
Squat Clean
3-3-3-3-3
WOD
EMOM20
ODD- 20/15 Cal Row
EVEN- 10 Goblet Lunges (2,1.5)
Level 2- (1.5,1)
Level 1-(1,0.75)
ADV- Front Rack Lunges (135,95)
2017 04 13
Challenge Winners, Memorial Day Murph and Shoulder Health
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
2017 04 12
“I’ve Got The Power” & OLY – Thursday 4-13
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
2017 04 12
“It’s All In The Hips” – Wednesday 4-12
Mobility
Thoracic Extension
Ankle ROM
WOD
1000m Row
20 Overhead Squats (115,75)
30 Kettlebell Swings (2,1.5)
20 Burpee Box Jumps
1000m Row
20 Burpee Box Jumps
30 Kettlebell Swings
20 Overhead Squats
1000m Row
Level 2- (95,55), (1.5,1); 750m
Level 1- (75,35), (1,0.75),500m Row; 10 burpee box jumps
2017 04 11
Strength
Elevator Back Squat*
2-2-2-2-2
- Complete a full squat below parallel, come back up and Pause at Parallel then re-squat. Use a box to squat to if you consistently do not go below parallel.
WOD
7 Rounds
5 Thrusters (135,95)
7 Chest to bar pull-ups
35 Double unders
Level 2- (115,75)
Level 1- (95,55)
ADV- 5 Bar Muscle-ups, 155,105
2017 04 10