“thursday 10.2.14”10623499 842102859147338 6393063404332167229 o

 

Warm-up:

double under practice or mobility ig you can do double unders

Skill:

sdhp/ plank hold/ wall walk

Strength:

rev band fly: 4x20

weighted plank hold: 4x :60 

WOD:

3 rounds

25 s2oh (75/55)

25 sdhp (75/55)

5 wall walks

50 double unders or 100 singles

 

 

 

 

Read more: thursday 10.2.14
 

“wednesday 10.1.14”10483263 842102329147391 3278867481283543623 o copy

 

Warm-up:

          coaches choice

Skill:

           ring rows

Strength:

bench press: 75%x5/ 85%x3/ 95%x1+ 

supermans: 3x15 (2sec hold)

WOD:

5 rounds

5 front squats (205/140)

10 ring rows

10 push-ups

 

 

 

 

Read more: wednesday 10.1.14
 

“tuesday 9.30.14”1415016 842043819153242 4695872682852552656 o

 

Warm-up:

power snatch

Skill:

power snatch

Strength:

8 minutes to practice power snatch no heavier than 60%

power snatch: 2 every :30 x 4 min (5# heavier than last week) 

WOD:

2 rounds

:30 on :05 off

ME rkb swings (53/35)

ME burpees

ME double unders

ME sit-ups

rest

 

REST 4:40 min

 

 

2 rounds 

 

:30 on :05 off

 

ME rkb swings (53/35)

 

ME burpees

 

ME double unders

 

ME sit-ups

 

rest

 

 

 

 

 

Read more: tuesday 9.30.14
 

“monday 9.29.14”10515131 842102342480723 6115370007374837515 o

 

Warm-up:

coaches choice

Skill:

hang clean/ levers

Strength:

deadlift: 75%x3/ 85%x3/ 95%x1+

levers: 5x3 

WOD:

3 rounds

:90sec on :90 off

5 push presses @100% of strict press

10 C2B

ME hang cleans (same bar)

 

 

 

 

Read more: monday 9.29.14
 

“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
 

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