“friday 9.26.14”

IMG 5435

 

Warm-up:

          coaches choice 

Skill:

           bench press

Strength:

Squat: 75%x5/ 85%x3/ 95%x1+ 

bench press: 5x5@75%

WOD:

8 AMRAP

25 wall ball(20/14)

7 muscle-ups

 

 

 

 

Read more: friday 9.26.14
 

“thursday 9.24.14”

IMG 5439

 

Warm-up:

          15 min of mobility/ warm up

Skill:

           c+j slam ball

 

WOD:

EMOM 30

min 1: 10 box jump overs (20in m/f) 

min 2: 8-10 sit-ups pick a number and stay with it

min 3: 10 slam ball

 

 

 

 

Read more: thursday 9.24.14
 

“wednesday 9.24.14”IMG 5424

 

Warm-up:

          dynamic

Skill:

           deadlift/ hspu

Strength:

deadlift: 5x3 @75%

press:65%x5/75%x5/85%x5+ 

WOD:

10 amrap

10 hspu (45/25/with abmat)

10 hang cleans (165/115)

 

 

 

 

Read more: wednesday 9.24.14
 

“tuesday 9.22.14”

10151830 839189699438654 5118169989963069022 n

These two girls carried me to the win. Danielle and Keidy are two unbelievable athletes so proud of these two. They make coaching easy.

Warm-up:

          power snatch  (click for video)

Skill:

          power snatch

Strength:

1) power snatch:build to heavy 1.1 (10min)

2) 2 power snatchs every :30 @75% for 4 min

3) 4 amrap

    50 double unders/ 75 singles

    200m run with 45/25 plate

    ME burpee plate hop

4 min rest

    4 amrap

    50 double unders/ 75 singles

    200m run with 45/25 plate

    ME burpee plate hop

   

 

        

 

 

 

 

Read more: tuesday 9.22.14
 

“monday 9.22.14”10685801 10153238984784129 5552010919450063033 n

This weekend was packed full of competitions. We had a bunch of first timers competing up at CrossFit Portsmouth on Saturday, 5 athletes at CrossFit Fenway, 2 masters athletes at CrossFit 508 and 1 at CrossFit Cynergy. We’re proud of all the athletes that took a step out of their comfort zone and competed this weekend. Your hard work has paid off!

Warm-up:

hip and shoulder mobility

Skill:

rkbs/ ring rows

Strength:

Squat: 5x5 @ 75%

WOD:

AMRAP 15

15 rkbs (70/53)

12 ring rows

9 push-ups (hand release)

 

 

 

 

Read more: monday 9.22.14
 

“friday 9.19.14”

IMG 5376

 

Warm-up:

dynamic

Skill:

all the db movements

Strength:

deadlift: 65%x3/ 75%x3/ 85%x3+

press: 5x5 @85% 

WOD:

4 rounds (1 set of db's)

10 db burpee deadlifts

10 renegade rows (push-up/row/row)

10 hang db snatches (both at the same time) 

 

 

 

 

Read more: friday 9.19.14
 

“thursday 9.18.14”

IMG 5313

Calling all Lumberjacks,
As you look forward to Saturday, we wanted to give you some pointers and tips:
A) First of all, you are all going to do GREAT! Enjoy the day, it's a great WOD and a even better way to spend a Fall Saturday.
B) From today on, be sure to drink extra water daily. 
C) Similarly, eat clean! As this is a really a running WOD, be sure to avoid any foods that could cause a...situation. As we get closer to Saturday, consider limiting dairy, grains/gluten, and, especially the day of, high-fiber foods and caffeine. 
D) Look for some extra carbs on Friday. Think: sweet potatoes, berries/apples, etc. NO PASTA PARTIES ;)
E) Be sure to get up early enough so that you can eat and arrive at CF Portsmouth before 8am. Nothing is worse than feeling rushed before a competition, so leave yourself some wiggle room.
F) Gear you might want to bring: 
-hat/sweatshirt/gloves (in case its very chilly in the am).
-extra water
-banana/fuel for fire/other quick snack
-protein for post-WOD
-knee sleeves/belt (no oly's, can't run in 'em!)
-you will receive a t-shirt at registration, but you could bring a change of clothes
E) RELAX! Envision yourself performing the movements, then, at 3-2-1...GO, take a deep breath and GO! Keep the runs at 80-85% effort, don't sprint but don't move too slowly. Form a game plan for the deadlifts, OHS, C2B/pull ups, and squat cleans.
F) After the Lumberjack is over, there will be a second PR for Pat WOD. Bring cash if you'd like to participate in that.
E) visit this link for up to date info and heat lists.
G) and finally, for those of you who we signed up, you MUST bring $46 cash to the gym by EOD Friday. 
We will all be there to cheer you guys on, LET'S CRUSH THIS!!!
Loveeeee, KB

 

Warm-up:

          dynamic

 

Strength:

3 rounds

200m run

20 reverse band flys

30 sec plank hold 

WOD:

400m run

2-4-6-8-10-12-14-16-18-20

pull-ups

20-18-16-14-12-10-8-6-4-2

sit-ups

400m run

 

 

 

 

Read more: thursday 9.18.14
 

“wednesday 9.17.14”

image

 

Warm-up:

          Dynamic / coaches choice

Skill:

           Squat clean

Strength:

Squat: 5@65% / 5@75% / 5+ @85%

Bench: 5x5 @ 75% (2 sec pause on chest each rep)

WOD:

12-9-6 

squat clean (185/130)

40 dubs

 

 

 

 

 

Read more: wednesday 9.17.14
 

“tuesday 9.16.14”

IMG 5274

 

Warm-up:

dynamic

Skill:

power snatch

Strength:

3x ME TTB rest 4min 

WOD:

7 amrap

8 p. snatches (115/80)

8 box jumps (30/24) no step ups

 

rest 5

 

7amrap

8 hang power cleans (115/80)

8 burpee box step up (24/20) (no jumping)

 

 

 

 

Read more: tuesday 9.16.14
 

“monday 9.15.14”

IMG 5220

 

Warm-up:

coaches chioce

Skill:

Deadlift

Strength:

deadlift: 5x3 @ 75%

press: 70%x 3, 80%x 3, 90%x3+ 

WOD:

10 amrap

ME strict hspu (abmat+25's) or DB strict press heavy no more that ten

Run 200m (every time you come off wall or fail db press)

 

 

 

 

Read more: monday 9.15.14
 

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