Daily WOD

HAPPY 1st BIRTHDAY Scarlett

WORKOUT OF THE DAY

Cycle Box 6pm

Split Jerk-

Foot Work Drill 3 sets of 10

Wall Dip and Drive Drill 2 sets of 10

Then, 3 sets of 3 Split Jerks @ 80% of 1 RM Jerk

 

100 Pull Ups For Time

*Any time you break Run 400m

15 Min Time Cap

Suggested Mobility: Foam Roll Lats, Doorway Stretch, Pec Mash

SIGN UP FOR CHILI COOK OFF TODAY!

 

Good Luck Brodie, today’s the big day!

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am

Yoga 6pm

 

“The Pusher”

6 Rounds For Time of:
Bear Crawl DB Push 50/35 (red line to rig)

4 Handstand Push Ups

Bear Crawl DB Push (rig to red line)

6 DB Full Snatch 50/35

Suggested Mobility: 10 minutes whole body (ask if you need suggestions)

Check the Events Board, don’t miss out.

October is flying by!

Chili Cook Off Saturday, Oct. 20th 4-7pm SIGN UP NOW!

WORKOUT OF THE DAY

Cycle Box 6pm

EMOM x 8: Power Clean + Squat Clean 

Building to a heavy set

AMRAP in 18 minutes of:
2 Bar Muscle Ups (Scale to 6 Chest to Bar Pull Ups)

3 Hang Power Cleans 185/125

100m Run * 50m Forward 50m Backwards

Suggested Mobility: Couch Stretch 1 min each, Wtd. Ear to Shoulder Stretch 1 min each

WORKOUT OF THE DAY

Hero WOD 8:30am

Lifting 9:30am

Yoga 9:30am

Dork

6 Rounds For Time of:
60 Double-unders
30 Kettlebell Swings 53/35
15 Burpees

Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.

Next Saturday, Oct. 20th Grace & Helen WODS and Wear PINK for Breast Cancer Awareness Month!

Also 10/20 Chili Cook Off 4-7pm SIGN UP on the board!

WORKOUT OF THE DAY

Lifting 7:30am

Open Gym 8:30am

Cycle Box 8:30am

CrossFit 9:30am

Yoga 9:30am

AMRAP in 18 minutes of:

200m Run

12 DB Burpee to WTD Box Step Up 35/20’s

8 Toes To Bar

 

WORKOUT OF THE DAY

Mash 5pm

Cycle Box 5pm

Yoga 6pm

3 Rounds For Max Reps in 17 minutes

1 minute Squat Cleans 155/105

1 minute Shuttle Sprints (20 ft forward, 20 ft backwards)

1 minute Deadlifts 245/165

1 minute Burpees

1 minute Jerks 155/105 

1 minute Rest between rounds

For the shuttle sprints, count 20 ft forward and 20 ft backwards as one repetition.

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