“tuesday 12.31.13”

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Warm-up:

          dynamic mobility + rack mobility

Skill:

           hang clean

Strength:

        hang clean: 3rm  

WOD:

         3 rounds

         20 ttb

         20 hang cleans (135/95)

         20 push-ups

Read more: tuesday 12.31.13
 

“monday 12.30.13”

zIMG 0135

Warm-up:

          mobility

Skill:

           bar muscle-up

Strength:

        back squat: 5x65%/ 5x75%/ 5+x85% (off 90%)

        work on bar muscle-up

WOD:

         8 amrap

         3 snatches (165/115)

         5 bar muscle ups (scale to muscle ups then c2b then pull-ups) 

Read more: monday 12.30.13
 

“friday 12.27.13”

IMG 3014

Warm-up:

          50 banded back extension + 20 v-ups

Skill:

           ttb

Strength:

        deadlift: 2rm

WOD:

        12 amrap

        6 deadlift (245/170)

        12 ttb

        18 push-ups

Read more: friday 12.27.13
 

“Thursday 12.26.13”IMG 2684

Warm-up:

         w/ a bar  3x   5 hang squat clean (pockets) + 5 hang squat clean (from top of knees) + 5 squat clean 

Skill:

           Squat clean demo


Strength:

        front squat: 0ff of 90%

                          3x70%

                          3x80%

                          3+x90% 

then take:

         

         15 min to Build to a 1rm squat clean

WOD:

         2 amrap

         ME squat clean @ 75% of 1rm

Read more: Thursday 12.26.13
 

“tuesday 12.24.13”532468 479122762130394_281589592_n

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Warm-up:

          snatch progression

Skill:

           snatch

Strength:

        power snatch: 2rm tng

WOD:

        5 rounds

        5 snatches (135/95)

        10 burpees

        15 box jumps (24/20)

        

Read more: tuesday 12.24.13
 

“monday 12.23.13”

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Warm-up:

          dynamic + shoulder + squat mobility

Skill:

           thruster

Strength:

        back squat: 5x75%/3x85%/1+x95% (% is off 90%)

 

WOD:

         3 amrap

         10 pull-ups

         15 thrusters (100/65)

Read more: monday 12.23.13
 

“12.3 open”

Cruz Will be counting reps so focus on not miss counting!

IMG 2916

A) Christmas Party Tonight at Julep 7-close in Boston.

B) This workout is a good test of fitness and how you compare to top athletes in the North East http://games.crossfit.com/leaderboard.

Warm-up:

          dynamic + mobility

Skill:

           s2oh

WOD:

         2012 open workout

         18 amrap

         15 box jumps (24/20)

         12 s2oh (115/ 75)

         9 ttb

Read more: friday 12.20.13
 

“thursday 12.19.13”

IMG 2970

Warm-up:

          dynamic + shoulder mobility

Skill:

           bar muscle ups

video: http://gymnasticswod.com/content/bar-muscle-progression-pt1

video:http://gymnasticswod.com/content/bar-muscle-progression-pt2

video: http://gymnasticswod.com/content/bar-muscle-progression-pt3

Strength:

        front squat: 5x65% 5x75% 5+x85%

        bar muscle-ups: 2xME

WOD:

         30 burpees 

         15 front squats (185/125)

         30 burpees

Read more: thursday 12.19.13
 

“wedesday 12.18.13”

IMG 2629

Warm-up:

          ankle mobility and hip mobility

Skill:

           Skill Set

Strength:

        10 otm

        10 slam balls (odd)

        15 front squat w/ slam ball (even)

WOD:

         100 double unders or 4 min of attempts

         100 push-ups 

         100 sit-ups

Read more: wedesday 12.18.13
 

“tuesday 12.17.13”

This Friday 12/20/13 is our Christmas Party at Julep in Boston. Start time is 7pm its going to be a long fun night. Make sure to wear your dancing shoes.

IMG 2659

This Thursday 6:00 pm we will be holding an info meeting for anyone interested in doing January's advocare/ paleo challenge. This meeting will outline the rules and regulations for the challenge. Dates for start and finish of the challenge , and give a detailed description of all the supplement and how to use them. If you can not attend, or have any questions, please email Chris.
This email address is being protected from spambots. You need JavaScript enabled to view it.

Warm-up:

          push jerk + split jerk

Skill:

           Kroc Row

        

Strength:

         push jerk + split jerk: work to a heavy complex

         Kroc row: 4x20

        

WOD:

         3 rounds

         7 muscle-ups

         7 power snatch (165/115)

Read more: tuesday 12.17.13
 

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