“friday 1.3.13

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 As of now we are going to open @ 8am for open gym until 1pm. Then we will have regularly scheduled night classes 4pm, 5pm and 6pm competitors class. Make sure to check Facebook in am for a possible change. 

Warm-up:

          dynamic and rack position mobility

Skill:

           clean and jerk / ttb

Strength:

10 min to establish:      

heavy 2 tng c+j (no pause at shoulders, working on being quick from floor to overhead)

WOD:

         OPEN 13.4 Video description

         7 amrap

         3-6-9-12-15-18..

         c+j (135/95)

         ttb

Read more: friday 1.3.13
 

“thursday 1.2.14”

56 days away!!!!!

f3584134e7f293d2290d285ef6a32a1f-605x312

http://games.crossfit.com/article/2014-crossfit-games-open-and-regional-schedule

Warm-up:

          3x 10 YTI's + 10 push-ups

Skill:

           kroc row

Strength:

        front squat: 5x75%/ 3x85%/ 1+x95% (all off 90%) 

        Kroc rows: 3x20

WOD:

          

         4 rounds

         15 ring dips

         20total  walking lunges (kb 70/53)

   then

         50 ring rows  

Read more: thursday 1.2.13
 

“tuesday 12.31.13”

1512784 698694103488215_985168347_n_copy_copy

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

1512784 698694103488215_985168347_n_copy













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”

1512784 698694103488215_985168347_n

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
 

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