Tuesday 7.17.2018

 Pete learns shapes... 

Pete learns shapes... 

1. "Helen"
For Time:
3 Rounds  of
400m Run
21 Kettlebell Swings (53/35)
12 Pull Ups

2. Body Armor A
5 Giant Sets:
8 Unbroken Bench Press
8 Unbroken Hang Power Cleans
*Build to a heavy set for each, rest 2:00 between sets

3. Body Armor B
3 Giant Sets:
10 DB Push Press
15 Weighted Abmat Sit Ups
Max Close Grip Push Ups
20 GHD Sit Ups
*Rest 2:00 between sets

"Giant Sets" are to be performed with little to no rest between movements

Monday 7.16.2018

 There's a CF Kids coach in there somewhere...

There's a CF Kids coach in there somewhere...

1. "Everest"
21-15-9
Back Squat (225/155)
Strict HSPU

2. Gymnastic Conditioning
For Time:
30 Bar Muscle Ups
On the minute starting at 0:00 complete 30 Double Unders
10:00 CAP

3. Bike Conditioning
3:00 Light Effort
2:00 Fast Effort

Friday 7.13.2018

 Dan: "Ryan, just stand at the back and when I say go - just squat" 

Dan: "Ryan, just stand at the back and when I say go - just squat" 

1. "Parks and Wreck"
Teams of 2
AMRAP 20
35/25 Cal AB
50 KB Swings (53/35)
35/25 Cal AB
200m Odd Object Carry

2. Stamina Squat
EMOM 12
Min 1: 6 @ 65%
Min 2: 4 @ 70%
Min 3: 2 @ 75%
Min 4: REST

 

Tuesday 7.10.2018

 Snoopy providing protection and reassurance during a mobility torture session :)

Snoopy providing protection and reassurance during a mobility torture session :)

1. "Liquid Laugh"
5 Rounds:
1:00 Front Rack DB Lunge Steps (step back)
1:00 Double Unders
1:00 Cal Bike
1:00 Rest

2. Front Squat
Heavy Single

3. Gymnastics Baseline
Max Effort Set: Strict HSPU

 

Monday 7.9.2018

 Great day for a beach WOD with EverProven CrossFit!!

Great day for a beach WOD with EverProven CrossFit!!

1. "Van Damme"
For time:
30 Snatches (95/65)
10 Ring Muscle Ups
30 Clean and Jerks (95/65)
10 Ring Muscle Ups
30 Thrusters (95/65)
10 Ring Muscle Ups

2. Row Conditioning
EMOM 12
Min 1-3: 20/14 Cal
Rest Min 4
Min 5-7: 15/11 Cal
Rest Min 8
Min 9-12: 10/8 Cal

3. Midline
Tabata Hollow Rocks

Friday 7.6.2018

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1. Squat Snatch
Build to a heavy single

2. "Over and Out"
For Time:
20 Power Snatch (95/65)
20 Lateral Burpees
20 OH Squats (95/65)
20 Lateral Burpees
20 Squat Snatch (95/65)

3. Snatch Balance
Build to a heavy single

4. Snatch Pull+Hang Squat Snatch
Build to 75% of part 1
 

Wednesday 7.4.2018

Glen Doherty.jpg

"Glen"
For Time:
30 Clean-and-Jerks (135/95 lb)
1 mile Run
10 Rope Climb (15 ft)
1 mile Run
100 Burpees

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.
 

Reminder: There will be 1 Group WOD
7/4/2018 @ 10:00AM
Happy 4th of July!

Tuesday 7.3.2018

IMG_6139.JPG

1. "Jack Squat"
21-15-9
Front Squat (135/95)
KB Swing (70/53)
400m Run after each round (3 runs total)

2. Front Squat
3 @ 80%
1 @ 85%
3 @ 80%
1 @ 90%
3 @ 80%
1 @ 95%

3. Odd Object Conditioning
3 x 200m* with 2 KB or DB
*50m Left Overhead Right Hang
50m Right Overhead Left Hang
50m Front Rack
50m Both Overhead
Choice of weight, complete 200m without putting KB down

Friday 6.29.2018

 Hydrate!

Hydrate!

***Reminder, All Classes from Noon on will be held at Bishop Field in Merrimack***
(Noon, Teens, 4:30, 5:30, 6:30)

1. "Field Day!"
In Teams of 2-3
5 Rounds Each (Alternating)
100m Run
5 Burpees
10 KB Swings (70/53)
5 Burpees
100m Run

2. Make up any extra work missed earlier in the week! 

Thursday 6.28.2018

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1. "Fight Club"
3 Rounds For Reps:
1:00 Thrusters (95/65)
1:00 Power Cleans (95/65)
1:00 Box Jump Overs (24/20)
1:00 Pull Ups
1:00 AB Cal
1:00 REST

2. Skill Conditioning
Every 2:00 x 6 rounds
200m Run
Max Kipping HSPU until 1:20
(rest remaining :40)

 

Tuesday 6.26.2018

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1. "Captain Crunch"
AMRAP 4
3 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in remaining time
REST 4:00
AMRAP 4
2 Rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in remaining time
REST 4:00
AMRAP 4
1 Round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in remaining time

2. Clean and Jerk Complex
On the 2:00 x 6 Rounds
5 DL + 3 HPC + 1 Split Jerk

3. Gymnastics Practice
10min Handstand Walk Practice

Friday 6.22.2018

 Grind

Grind

1. "300"
10 RFT:
5 Strict Chest to Bar Pull Ups
10 DB Movement* (50/35)
15 GHD Sit Ups

*Round 1: DB Push Press
Round 2: DB Burpee
Round 3: DB Power Clean
Round 4: DB Bench Press
Round 5: DB Lunge Step
Round 6: DB Front Squat
Round 7: DB Bent Over Row
Round 8: DB Snatch (alternating)
Round 9: DB Deadlift
Round 10: DB Thruster

Gatorz Sunglass - Made in the USA