What a wonderful weekend indeed. Stoked to see everyone this week!
Front Squat
E2M x 5 sets
3 Reps, climbing
2. “Fire Truck”
5 RFT:
200m Run
12 Pull Ups
8 Front Squats (135/96)
Wednesday 10.10.18
Parker Johnson - already dreaming about that HOOK GRIP! Welcome to the world, Beautiful, we are SO excited to meet you!
Push Press
Heavy Triple
2. “Long Gone”
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Dumbbell Snatches (50/35)
1 Minute Calorie Bike
1 Minute Rest
Tuesday 10.09.18
Power Clean
EMOM x 9
Min 1-3: 3 Reps
Min 4-6: 2 Reps
Min 7-9: 1 Rep
2. “Inside Out”
For time:
800m Run
21 Power Cleans (155/105)
400m Odd Object Run
15 Burpee Box Jump Overs
Monday 10.08.18
Michelle, Jean and Carol being the rockstars that they are!
“Dirty 30”
For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (70/53)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wallballs (30/20)
30 Bar Facing Burpees
30 Double Unders
Friday 10.05.18
Start planning your costumes - this years Costume WOD is on Saturday, 10/27 from 10am-Noon!
Clean & Jerk
Build to a heavy double
2. “Twist & Shout”
AMRAP 14:
1 Power Snatch (135/95)
2 Overhead Squats (135/95)
3 Power Clean and Jerks (135/95)
40 Double Unders
Thursday 10.04.18
Majestic Andy rowing on the Charles River!
“Amphibious”
3 RFT:
200 Meter Farmers Carry (53’s/35’s)
400 Meter Run
800 Meter Row
Wednesday 10.03.18
#WednesdayWisdom
Push Press
Heavy set of 10
2. “Clothesline”
AMRAP 12:
2 Push Presses (115/80)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (115/80)
4 Toes to Bar
4 Box Jump Overs (24/20)
….
Up by (2) reps until the finish.
3. Weighted Planks
3x1:00 - MAX LOAD
Tuesday 10.02.18
Great people celebrating a great dude’s birthday.
“Two Tone”
30-20-10:
Hang Power Clean (115/80)
Calorie Bike
Directly into…
10-20-30:
Deadlifts (205/145)
Calorie Row
Monday 10.01.18
Front Squat
3x5, across
2. “Wasabi”
For time:
1000m Run (5x200m)
40 Pull Ups
30 Front Squats (135/95)
20 Bar Facing Burpees
Thursday 9.27.18
Throwback Thursday to a few short weeks ago! #TheGreatestPeople
“Back Seat”
AMRAP 18
40/30 Calorie Bike
30 Abmat Sit Ups
20 Dumbbell Box Step-Ups (35/20’s to a 20” box)
Wednesday 9.26.18
FAKE NEWS!!!
“Gwen”
For load:
15-12-9
Clean & Jerks (Unbroken Touch and Go)
2. Deadlift
3x3 @ 82%
3x2 @ 87%
3x1 @ 92%
Tuesday 9.25.18
CONGRATULATIONS MANDY!!!
“Under Fire”
4 RFT:
400 Meter Run
15 SDHP (95/65)
9 Burpee Box Jump Overs (24/20)
2. Body Armor
50 Bench Press Repetitions (115/105)
*Every break = 15 GHD Sit Ups
Monday 9.24.18
Timbo smashing intervals on THE ORIGINAL ROWER!!!
“Last Legs”
Teams of 3, For Max Reps:
0:00 – 5:00 – Front Squats
5:00 – 10:00 – Row for Calories
10:00 – 13:00 – Rest
13:00 – 18:00 – Back Squats
18:00 – 23:00 – Bike for Calories
*Squat Loads Increase Every 30 Reps:
Front Squats: (115/80), (135/95), (Max 155/105)
Back Squats: (155/105), (185/135), (Max 225/155)
2. Dips
3x5, weighted
5x2, weighted
1 set of MAX REPS @ bodyweight
(kipping allowed)
3. Core Work
8 Tabata Rounds, Alternating (4 each)
-V-Ups/Tuck-Ups/Bicycle Crunches
-Plank Hold
Thursday 9.20.18
Throwback Thursday with these two beautiful ladies! Circa 2012!!!
“Dried Meat”
For Time:
1 Mile Run
200 Double Unders
30 Deadlifts (135/95)
800 Meter Run
100 Double Unders
20 Deadlifts (135/95)
400 Meter Run
50 Double Unders
10 Deadlifts (135/95)
Wednesday 9.19.18
Weightlifting Wednesday
1. Strict Press
Heavy Single
2. Push Press
Heavy Triple
3. Push Jerk
Heavy set of 5
4. “Go Time”
AMRAP 10
10/7 Calorie Bike
15 Push Ups
20 Abmat Sit Ups
Tuesday 9.18.18
1 Likes, 1 Comments - CrossFit Earned (@crossfitearned) on Instagram: "No better way to start the day than with the ZDT Squad! #CrossFitEarned #ZeroDarkThirty #Squad..."
“Chain Gang”
Teams of 3
AMRAP 25:
40 Pull-ups
50 Burpees
60 Thrusters
Round 1: 55/35
Round 2: 65/45
Round 3: 75/55
Round 4: 95/65
Monday 9.17.18
Turkish Get-Up
build to a moderate set per arm
2. “E-Brake”
3 RFT:
400m Run
20 DB Snatches (50/35)
20/15 Calorie Bike
3. Back Squat
3x9 @ ~70%
Friday 9.14.18
Take a moment today to reflect on life and be grateful for all that you have. Prayers for those afflicted by the Storm.
“Boat Race”
3 RFT:
500m Row
400m Run
-Rest 3:00 between rounds-
2. Clean & Jerk
EMOM x 10
Odd: 3-Position Squat Clean
Even: 2 Push Jerks + 1 Split Jerk
Thursday 9.13.18
“I can haz belly rub!?”
“Filthy Bugger”
AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30 Calorie Row
2. Midline Conditioning
3 RFT:
100 Double Unders
25 GHD Sit Ups
Wednesday 9.12.18
Never finish alone.
Tempo Deadlift
7 Sets of 3 Reps
Normal Tempo Up
:05 controlled lower to the floor
2. “Freya”
For time:
200 Meter Run, 21 Deadlifts (225/155)
200 Meter Run, 18 Handstand Push-ups
200 Meter Run, 15 Deadlifts (225/155)
200 Meter Run, 12 Handstand Push-ups
200 Meter Run, 9 Deadlifts (225/155)
200 Meter Run, 6 Handstand Push-ups