“humpday 10.16.13”

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Warm-up:

          10 push-ups/8 pull-ups/10 sit ups x2

Skill:

           c2b pull-ups

Strength:

        L-Sit: 4xME

        3x1min max cal row

WOD:

        12 amrap

        30 ring dips

        30 c2b pull-ups

        30 box jumps (24/20)

        30 c2b pull-ups

        30 ring dips

Read more: wednesdsay 10.16.13
 

“10.15.13”

Extra

Each week, we have been posting extra workouts for our members to complete. These extras are for those members that want to improve  and are trying to get ready for upcoming competitions/ the CrossFit open.

Because our gym is expanding in members, equipment may be needed for classes, extras should be done during the following times:

* During the 6am or 7am class

* Before or after the 9am and 12pm classes

* Before the 5pm class

Our evening classes are usually the largest, and because of that, we are asking that you really try and get these done before 5pm. If you cannot get your extras in during those times, you can work on them on Sundays, during Open Gym.

Those of you that are doing the Hatch Cycle should be completing your workouts on Mondays and Thursdays before class. On Mondays, you should complete the Hatch cycle and then do the daily WOD. Thursday will be your active recovery day. You should complete your Hatch cycle and then work on mobility. Sunday will be your rest day.

Our goal at CFRTE 1 is to help everyone improve and be the best crossfitters that you can be! The opens are right around the corner and the above mentioned extras will help you be more prepared for them (the opens), as well as any of the upcoming competitions, which we encourage you to do.

Keep working hard!


Warm-up:

          shoulder mobility

Skill:

           push jerk

Strength:

        push jerk: 3rm 

WOD:

         3 rounds

         2m on 1m off

         10 power cleans (135/95)

         10 push jerks

Read more: tuesday 10.15.13
 

“10.14.13"

No 4pm or 7pm class!


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Warm-up:

         dynamic

Skill:

           du/muscle ups

Strength:

        front squat: 3rm

WOD:

         12.4

         12 amrap

         150 wallball

         90 double unders

         30 muscle ups

Read more: Monday 10.14.13
 

“10.11.13"

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Warm-up:

          mobility

Skill:

           C+J

Strength:

        C+J:1rm

WOD:

         4 rounds

         200m run

         6 c+j @70%

Read more: Friday 10.11.13
 

“thursday 10.10.13”

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For those of you who dont know Davon will be leaving us for good this weekend.  He is up and moving to Cali.  We will be headed to Davios then the Yardhouse in Lynnfield Friday night around 8pm everyone is welcome!  

Warm-up:

        snatch

Skill:

           snatch

Strength:

        power snatch + squat snatch 

WOD:

  

Lurong WOD #5: Ascending and Descending Ladder (15 cap)

      

Movement Details - Men

Level III (3)
10- Power Snatches at 115 lbs
20- Pull Ups
30- Box Jumps at 24 inches
40- Kettle Bell Swings at 53 lbs
30- Box Jumps at 24 inches
20- Pull Ups
10- Power Snatches at 115 lbs
Level II (2)
10- Power Snatches at 95 lbs
20- Pull Ups
30- Box Jumps at 20 inches
40- Kettle Bell Swings at 53 lbs
30- Box Jumps at 20 inches
20- Pull Ups
10- Power Snatches at 95 lbs
Level I (1)
10- Power Snatches at 45 lbs
20- Ring Rows
30- Box Jumps at 16 inches
40- Kettle Bell Swings at 35 lbs
30- Box Jumps at 16 inches
20- Ring Rows
10- Power Snatches at 45 lbs

Movement Details - Women

Level III (3)
10- Power Snatches at 80 lbs
20- Pull Ups
30- Box Jumps at 20 inches
40- Kettle Bell Swings at 35 lbs
30- Box Jumps at 20 inches
20- Pull Ups
10- Power Snatches at 80 lbs
Level II (2)
10- Power Snatches at 65 lbs
20- Pull Ups
30- Box Jumps at 16 inches
40- Kettle Bell Swings at 35 lbs
30- Box Jumps at 16 inches
20- Pull Ups
10- Power Snatches at 65 lbs
Level I (1)
10- Power Snatches at 30 lbs
20- Ring Rows
30- Box Jumps at 12 inches
40- Kettle Bell Swings at 25 lbs
30- Box Jumps at 12 inches
20- Ring Rows
10- Power Snatches at 30 lbs

 

Read more: thursday 10.10.13
 

10.9.13

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Warm-up:

          hs hold :20 + 10 sit-ups x2

Skill:

           weighted plank

Strength:

       Bb press: 1rm

       Weighted Plank hold: 3x :30

WOD:

         20 amrap

         800m run

         25 burpees

Read more: Wednesday 10.9.13
 

“Tuesday 10.8.13”IMG 2490

 

Warm-up:

          squat+ front rack mobility

Skill:

           squat clean

Strength:

        squat clean: 1.1.1 (drop, then back up)

WOD:

        F.T.

        30 squat cleans (155/105) 

Read more: tuesday 10.8.13
 

“Monday 10.7.13”

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Great turn out at the am/pm Throwdown yesterday. Thank you to everyone who competed and everyone that helped make it run smoothly. So proud of all the athletes who competed and gave it all they had.


Warm-up:

          dynamic/mobility

Skill:

           levers/ muscle-ups

Strength:

       

        levers: 4x3

            ring rows: 4x12

 

WOD:

        

           3 rounds

         7 muscle ups or 10 pullups + 10 dips

         7 s2oh (155/105)

Read more: Monday 10.7.13
 

“friday 10.4.13”IMG 2452

Warm-up:

          coaches choice

Skill:

           bench press/bent row/hspu

Strength:

        bench press: 4x5

        bent row: 4x5

WOD:

        2 round

        2min ME hspu

        2min ME ring dip

        2min ME Box Jump (24/20) old standard

Read more: friday 10.4.13
 

“thursday 10.3.13”

Attention competitors, future competitors, and anyone else that cares....
Several members have asked if they can attend our Friday night (6:15pm) and Saturdaymorning (10:15am) "team" wods. These WODS are open to any of our cfrte1 family, however there are some things to keep in mind: 
1. There will be no coaching. 
2. You must be able to do most movements at RX. (pull-ups...) 
3. You must know how to scale/ modify the movements that you are unable to do at RX. 
4. You must be ready for some serious (but not always serious) competition (and fun). 
Our ultimate goal in these WODS is to prepare our athletes for upcoming competitions and help make our team the strongest, baddest cf team in Melrose, MA.... And possibly the WORLD (muahaha- insert Dr. Evil laugh)! 


Warm-up:

          10 back squats/10 power cleans/10 push-ups x 3 (w/bar)

Skill:

           power clean

 

WOD:

         Bring Sally Up: front squat (115/80)

         rest 10 min

         Roxanne: power clean

         rest 5 min

         Let it be: burpee

Read more: thursday 10.3.13
 

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