Thursday, October 31, 2013

Happy Halloween


6min AMRAP

6 Med ball Cleans
6 Ball Slams
6 Burpies


Wednesday, October 30, 2013

3 rounds

15 SDHP
15 PP
30 Double Unders

Tuesday, October 29, 2013

"Morrison"

50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

Sunday, October 27, 2013

Friday, October 25, 2013

Trying out the new pull up bar!

10 rounds

10 pullups
100m run


Thursday, October 24, 2013

12min Amrap

5 hang squat cleans
10 bar facing burpees

Wednesday, October 23, 2013

Thrusters
10-8-6-4-2
Double Unders
50-40-30-20-10

Tuesday, October 22, 2013

Ok crew here is your homework!

 Notes. It is recommended that you subtract 10% from your one rep maximum when calculating percentages. Oh yeah this is going to be FUN!!

Week 1. 75% x 5, 80% x 5, 85% x 5
Week 2. 80% x 3, 85% x 3, 90% x 3
Week 3. 75% x 5, 85% x 3, 95% x 1
Week 4. (deload) – 60% x 5, 65% x 5, 70% x 5

Monday, October 21, 2013

3 rounds

25 wallball
15 pull ups


Sunday, October 20, 2013

Friday, October 18, 2013

Friday Fun...

50 Shoulder to Overhead
50 Push ups
50 Box Jumps
50 Overhead Lunge

A little warm up fun!

Thursday, October 17, 2013

Wednesday, October 16, 2013

5 rounds
10 ball slams
10 ring dips
10 muscle snatch

Tuesday, October 15, 2013

2 rounds

25 Double Unders
50 Kettlebell Swings
100 Air Squats

Friday, October 11, 2013

30 Thursters (115, 80#)
30 Pull-ups
30 Power Cleans (115, 80#)
30 Burpees
30 Jerks (115, 80#)
30 Box Jumps (24, 20") 
 
Thanks:Crossfit New England 

Thursday, October 10, 2013

15min amrap

10 Single arm ground to overhead
10 jumping squats
10 push ups

Wednesday, October 9, 2013

800m run
30 push press
3 rope climbs

400m run
20 push press
2 rope climbs

200 m run
10 push press
1 rope climb






Tuesday, October 8, 2013

5 rounds

10 hh squat cleans
15 box jumps

Monday, October 7, 2013

For time, 21-18-15-12-9-6 and 3 rep rounds of:

Walking lunge steps
Barbell thruster
Pull-ups
Knees to elbows

Sunday, October 6, 2013

Bustin Loose run..


Awesome job everyone! Congrats to everyone who came out to support the cause and ran in the 3, 5 or 10km.  Hats off to Amy for finishing third overall in the 10k, Ray for finishing 4th and Nick for 9th overall in the 10k.. Yeah to Annetta and Ellen for running in there first ever races!!

Friday, October 4, 2013

FGB Friday

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps) 
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories) I

n this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.






Wednesday, October 2, 2013

Happy Birthday Kassie!

2 rounds

37 wallballs
10 hh power snatch
20 double unders



Tuesday, October 1, 2013

Front Squat

3-3-3-3-3