Workout of the Day
111808
10 Comments
Warmup:
With a partner: Handstand practice/handstand to a roll
WOD: Clean
3-3-3-3-3-3-3-3-3
(warmup, intermediate, working)
Post loads to comments.
111708
Dot Drill - 2x
Bear Crawl/Burpee Combo
WOD: 15 Rounds of
:30 work/:30 rest
Push Press, (115, 75)
Post both lowest and highest reps to comments.
Welcome to the newest addition to the CrossFit Boston Family. Dominic Bonner Keane. Papa Justin reports that all are doing fine. Can't wait to see him doing some burpees.
111608
Gymnastics Seminar - No Classes
111508
Dynamic Warmup/Stretch:
Quick review of BB Squat Clean
WOD: "Clean Madness" (135#/85#)
1st minute, 1 clean
2nd minute, 2 cleans
3rd minute, 3 cleans
4th minute, 4 cleans...
How many minutes can you keep pace?
Post times to comments.
111408
Dynamic Warmup/Stretch:
L-pullups with assistance if needed.
HSPUs with assistance if needed.
WOD: Bench Press
3-3-3-3-3-3-3-3-3
(1st three warmup, 2nd three intermediate, 3rd three working)
Post loads to comments.
Fat Boy
Just a reminder that there are no regular classes this Sunday due to the Gymnastics Seminar.
111308
Dynamic Warmup:
Agility Dot Drill - 2x each
Multi-plane lunges with light weight in rack position
WOD:
4 Rounds of:
500m Row
Rest 2 minutes between each.
Post times to comments.
111208
Calisthenics-KB circuit warmup - 3 rounds
10 two arm swings
5 cleans - right arm
5 push jerks - right arm
5 cleans - left arm
5 push jerks - left arm
Review DB clean
WOD: 7 Rounds (:30 work/:30 rest)
DB Squat Clean (20% BW each hand)
Max reps per round
111108
Dynamic Warmup/Stretch
Jump rope, 5 mins
Max double under test
1 min single under test
WOD: Behind-the-Neck Rack Jerks
3-3-3-3-3-3-3-3-3
111008
Dynamic Warmup/Stretch
Ball-ups
Skin the cats
Bar inversions
WOD: "Angie"
Complete for time:
100 pullups
100 pushups
100 sit-ups
100 squats
