“monday 9.2.13”

labor-day 9

 

WOD:

         "Helen"

Read more: monday 9.2.13
 

“friday 8.30.13”1209279 311386672338912 1144569711 n

 Congrats to Lissa who Rx Isabel, well done kid!

No Kids class Saturday and only one class Monday, 9am. Have great safe weekend.

Warm-up:

          15 rev flys/ 10 push-ups x2

Skill:

           bench press

Strength:

        bench press: 4x10

        ring row: 4x10

WOD:

         3 rounds

         25 push-ups

         25 kb swings (70/53)

Read more: friday 8.30.13
 

“thursday 8.29.13”542198 311387285672184_1623210051_n_copy


"Isabel", who will be the first girl to RX and get up on the big board? 


 

Warm-up:

          snatch

Skill:

           snatch

Strength:

        work up to heavy 4 tng 

WOD:

         "Isabel"

Read more: thursday 8.29.13
 

IMG 1768

Warm-up:

          10 v-ups/ 10 supermans/ 10 push-ups x2

Skill:

           ghd back extension

Strength:

        L-Sit: 2min

        ghd back extension: 3x12

WOD:

        

12 amrap

         200m run

         2 wall walks

         10 grasshoppers

         5 up-down

Read more: wednesday 8.28.13
 

IMG 1787

 Two sure to be fun comps coming up:

Beantown Throwdown sept 29th

Crossfit Lando Battle of the Sexes competition Oct 12

Warm-up:

         15 banded good mornings/ 10 air squats/ 10 lunges

Skill:

           deadlifts

Strength:

        back squats: 10x3@70% 

WOD:

         3 rounds

         8 deadlifts (315/220)

         20 total oh lunges (45/25)

Read more: TUESDAY 8.27.13
 

1184852 10151555689771431_1388344086_n

Congrats to my little bro and Emmy. It was one hell of a party. 

Warm-up:

          :20 hand stand hold/ 8 hanging shrugs/ 10 tuck jumps x 2


Skill:

           hspu

Strength:

        c2b pull-ups: 3xME or 3x5 dead hang if you cant do c2b

        then

        S.A. kb row: 4x10

WOD:

         10 amrap

         6 hspu (45/25 no mat)

         10 ttb

         30 D.U.

Read more: monday 8.26.13
 

“friday 8.23.13”581927 663089367005 68775088 n
















I am extremely excited for this weekend. I get to golf with my best friends today, drink all day Saturday,

and sleep in Sunday! Oh ya and the Monaco clan will be officially welcoming Emmy to the family. See everyone

Monday.


Warm-up:

          15 banded good mornings/ 10 broad jumps/ 10 superman/ 15 hollow rocks x 2

Skill:

           dl/kb swing

Strength:

        deadlift: 1rm

WOD:

         6 amrap

         ME kb swings (70/53)

         3 burpees everytime you stop


Read more: friday 8.23.13
 

“thursday 8.22.13”

Terrible quality but still funny!

 

 

Warm-up:

          20 burpees

Skill:

           ttb

Strength:

        bench press: 4rm

        ttb: 4x12

WOD:

         12 amrap

         200m run

         15 push-ups

         5 burpees

Read more: thursday 8.22.13
 

“wednesday 8.21.13”

So as you all may or may not know last Friday ended a 8 week squat cycle. Many of you crushed old PR’S by 20+ pounds. I am so excited as a coach that almost everyone got some serious results from the past 8 weeks. The PR board is completely covered.

This week begins a 4 week squat cycle that will include extra Olympic lifting. If you are looking to increase your squat and oly movements make sure to do the extra work programmed in the comments section. I will also program extra conditioning for those training for a comp or just trying to be more Fit.

Warm-up:

          10 squats 10 tuck jumps 200m runx2

Skill:

           hang squat clean

Strength:

        hang squat clean: 3rm tng 

WOD:

4 rounds        

(1:15 min on 1:15 min off)

4 h sq.cleans 80% 3rm

ME box jumps (24/20)

Read more: wednesday 8.21.13
 

“tuesday 8.20.13”


Warm-up:

Push jerk

   

Skill:

          push jerk

Strength:


push jerk:1rm

Dead hang pull-up: 3 xME


        

WOD:

        12 amrap

        40 pull-Ups  

        20 hand stand push-ups   

        400m run 

Read more: tuesday 8.20.13
 

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