“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
 

“wednesday 10.2.13”


Sign up for the AM/PM Throwdown

Warm-up:

          snatch

Skill:

           snatch/db snatch

Strength:

        15 min to work up to heavy 3 rep BB snatch (if you fail you are done)

WOD:

         8 amrap

         12 db snatches (heavy DB)

         Run (f.W. Sign)

Read more: wednesday 10.2.13
 

“Sign up for the Throwdown”IMG 2479

Don't forget to sign up for the AM vs PM Throwdown this Sunday. All levels welcome. The money will go to the winners. We will head to the Yard House after the comp! 

Warm-up:

          5 burpees/ 5 push-ups/ 5 ring rows x 3

Skill:

           double unders

Strength:

        12 otm

        6 strict pull-ups

        12 push-ups

WOD:

         4 rounds

        50 double unders

        15 burpees

Read more: tuesday 10.1.13
 

Monday September 30, 2013



On October 20, CFRTE1 will be participating in the Melrose Alliance Against Violence (MAAV) 18th Annual Walk and Candlelight Vigil to raise awareness about domestic violence. This event generates tremendous community support from over 400 participants, and raises funds for programs that work to break the cycle of domestic violence.

CFRTE1 would like to show as much support as we can to help MAAV fulfill their mission to prevent violence before it begins. To do this, we are hoping to create a CFRTE1 team to participate in this walk. We are also going to be collecting donations at the gym. All donations will be used for the following education and prevention programs:

* Outreach & Support for victims of Domestic Violence, including a weekly support group

* Teen Dating Violence Prevention for middle and high school students

* Mentoring for youth at risk

* Bullying Prevention trainings for students, staff and parents

We will be posting a team sign up sheet, as well as a donation box at the front of the gym. We know life is busy and appreciate any help you can give towards this wonderful walk. Let’s show this city what a great community we have at CFRTE1!

Walk Details:

When: October 20th, at 4pm

Where: Begins and ends at the Melrose Veterans Memorial Middle School, 350 Lynn Fells Parkway in Melrose.

What: 2-Mile Walk proceeds around ELL pond and concludes with refreshments


Warm-up:

         10 Banded Good Mornings / 5 Thrusters / 10 Sit-ups x2


Skill:

           T2B

Strength:

        Front Squat: 4RM 

WOD:

        LuRong Living Paleo Challenge WOD 4

       50 Thrusters

  • 50 Toes-to-Bar
  • (10 Min Time Cap)
  • The athlete must complete all 50 Thrusters before moving on to the next movement 


Read more: Monday 9.30.13
 

“friday 9.27.13”

IMG 2406_copy 
















Warm-up:

          coaches choice 

Skill:

           thruster/ hang clean

Strength:

        back squat: 10rm

WOD:

         1 Round 

           2min on 2min off

         thruster (115/80)

         hang clean

         jerk

         

Read more: friday 9.27.13
 

“9.26.13”


Warm-up:

          snatch work

Skill:



Strength:

        hang power snatch+squat snatch: work to a heavy 

WOD:

         8 amrap

         8 power snatch (115/75)

         8 burpee bar hops

Read more: thursday 9.26.13
 

“wednesday 9.25.13”IMG 2380

Warm-up:

          20 burpees

Skill:

           f.g ring row/ face pulls

Strength:

        l-sit: 5xME

        false grip ring row: 4x12

        face pulls:4x12

WOD:

         4x 400m run every 4 min  

Read more: wednesday 9.25.13
 

“tuesday 9.24.13”IMG 2361

Warm-up:

          8 dl (w/bar)/8 squats (w/bar)/tuck jumps x4

Skill:

           DL

 WOD:

        21-18-15-12-9-6-3

        wallball

        deadlift

        box jump

Movement Details - Men

Level III (3)
20 pound Wall Balls
115 pound Deadlifts
24 inch Box Jumps
Level II (2)
20 pound Wall Balls
105 pound Deadlifts
20 inch Box Jumps
Level I (1)
12 pound Wall Balls
85 pound Deadlifts
16 inch Box Jumps

Movement Details - Women

Level III (3)
14 pound Wall Balls
75 pound Deadlifts
20 inch Box Jumps
Level II (2)
14 pound Wall Balls
65 pound Deadlifts
16 inch Box Jumps
Level I (1)
8 pound Wall Balls
55 pound Deadlifts
12 inch Box Jumps

 

Read more: tuesday 9.24.13
 

“Big win at the Reebok Nor'easter Fundraiser (scaled)1231632 10201932577133388_364699421_n

Hatch Squat Cycle starts this week. Read about it in the comments.

Open program document here 

Warm-up:

          12 rev band fly + 8 YTIx3

Skill:

           ttb

Strength:

        12 otm

        odd: 5 strict pull-ups

        even: 10 push-ups

WOD:

        4 rounds

        3 wall walks

        10 TTB

        8 burpees (onto plate)

Read more: monday 9.23.13
 

“friday 9.20.13”


Must read, everyone!

Rhabdomyolysis Revisited
By Dr. Will Wright June 2011
Dr. Will Wright explains “rhabdo” and what you can do to prevent it.

http://library.crossfit.com/free/pdf/CFJ_Wright_Rhabdo.pdf


Warm-up:

          5 burpees/ 10 supermans/ 10 v-ups x3

Skill:

           double unders/ DL

Strength:

        otm 10

        odd: 30 double unders

        even: ME L-Sit

WOD:

         5 rounds

         8 dl (225/155)

         8 c2b pull-ups

         (fast sprint should be unbroken)

Read more: friday 9.20.13
 

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