Happy Halloween

6min AMRAP

6 Med ball Cleans
6 Ball Slams
6 Burpies

3 rounds

15 SDHP
15 PP
30 Double Unders

"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

Trying out the new pull up bar!

10 rounds

10 pullups
100m run

12min Amrap

5 hang squat cleans
10 bar facing burpees

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

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

3 rounds

25 wallball
15 pull ups

Just a reminder...

On ramp session II starts tomorrow 6:15pm

Friday Fun...

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

A little warm up fun!

Oh yeah... heavy day!

5 rounds
10 ball slams
10 ring dips
10 muscle snatch

2 rounds

25 Double Unders
50 Kettlebell Swings
100 Air Squats

Gym CLOSED til Tuesday! Happy Thanksgiving!!

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 

15min amrap

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

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

5 rounds

10 hh squat cleans
15 box jumps

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

Walking lunge steps
Barbell thruster
Pull-ups
Knees to elbows

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!!

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.

Happy Birthday Kassie!

2 rounds

37 wallballs
10 hh power snatch
20 double unders

Details at GymnasticsWOD

Front Squat

3-3-3-3-3