Stacks on STACKS of new plates!
Friday 8.19.2016
Things get a little weird at the 5:30am class...
UPCOMING EVENTS:
- SEPTEMBER 10: GREAT EQUALIZER [LINK]
- SEPTEMBER 11: SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]
WOD
"Orange Crush"
8 RFT:
100m Run
5 Push Jerks (135/95)
5 Burpee Box Jumps (24/20)
-Rest :30 between rounds-
Secondary Focus
1. Core
Ring Support Knee Raises 5x10
2. Skill - Pick One
EMOM x 10
Option 1: 5-7 Unbroken Pull Ups
Option 2: 5-7 Unbroken HSPU
Option 3: 1-3 Muscle Ups
3. ROMWOD & Chill
Thursday 8.18.2016
Patty's niece Sarah on the pegboard!
UPCOMING EVENTS:
- SEPTEMBER 10: GREAT EQUALIZER [LINK]
- SEPTEMBER 11: SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]
WOD
Teams of three,
Complete 4:00 per station:
1. Row (Calories)
2. Stone Cleans (95/75/35)
3. Sled Pushes (choose a weight as a team)
4. Tire Flips (can flip two at a time if needed)
5. Farmers Carry (pick weight as team)
*Break up work however your team decides.
Sled Pushes and Tire Flips can be done 2 people at a time if needed.
Wednesday 8.17.2016
Morning crew getting after last Friday's chipper.
UPCOMING EVENTS:
- SEPTEMBER 11: SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]
WOD
Weightlifting Wednesday
Against a 30:00 clock...
00:00-10:00
Snatch
EMOM x 10 x 1 Rep, climbing
*Start at ~70% 1RM
15:00-25:00
EMOM x 10
Odd: 50 Double Unders
Even: 4 Back Squats
28:00-30:00
AMRAP 2:00 - Double Under
Secondary Focus
1. Airdyne 5x2:00 on/1:00 off
2. 10-15:00 of GOAT work
3. ROMWOD
Tuesday 8.16.2016
Twinning is winning.
UPCOMING EVENTS:
- SEPTEMBER 11: SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]
WOD
Pick your poison...
"Cindy"
AMRAP 20:00:
5 Pull Ups
10 Push Ups
15 Air Squats
Or…
"Mary"
AMRAP 20:00
5 HSPU
10 Pistols, Alternating
15 Pull Up
Secondary Focus
1. Core Work
L-Sits 10 x :10-:20 efforts, rest as needed
2. Good Mornings 3x10-12, weighted
3. ROMWOD
Monday 8.15.2016
Tori and Steph after kicking ass Saturday!
Mesmerizing Footage of Milky Way Galaxy
[Video]
UPCOMING EVENTS:
- SEPTEMBER 11: SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]
WOD
"Milky Way"
For time:
400m Run
21 Power Cleans (135/95)
400m Run
15 Power Cleans (185/125)
400m Run
9 Power Cleans (205/135)
400m Run
Secondary Focus
1. Strict Press 5x3, across
2. Dips 5x3, across
3. Single Leg Bicycles 3x10 per leg
Friday 8.12.2016
Mr. Daniel Beaulieu demonstrating EXTENSION!
"Olympics are a carnival of junk food marketing, say campaigners," - The Guardian.
UPCOMING EVENTS:
- SEPTEMBER 11: SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]
WOD
"Cinquenta Muertes"
For time:
25 Wall Balls (20/14)
25 T2B
25 Deadlifts (225/155)
25 GHD/50 Abmat Sit Ups
50 Burpees
25 GHD/50 Abmat Sit Ups
25 Deadlifts (225/155)
25 T2B
25 Wall Balls (20/14)
Secondary Focus
1. Bench Press 5x3, across
2. Gymnastics - HSPU
2 Rounds:
Max Unbroken Strict Deficit
Max Unbroken Kipping Deficit
Max Unbroken Strict RX
Max Unbroken Kipping RX
-Rest 1:00 between sets-
Thursday 8.11.2016
Anyone seen this little lady? Perhaps her better half? Bueller?
UPCOMING EVENTS:
- SEPTEMBER 11: SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]
WOD
"Soup Sammich"
Teams of two,
For time:
60 Calorie Row
600m Run (alt. 100m)
6 Rope Climbs
40 Calorie Row
400m Run (alt. 100m)
4 Rope Climbs
20 Calorie Row
200m Run (alt. 100m)
2 Rope Climb
Secondary Focus
1. 15:00 Goat Work
2. Survive the heat :(
Wednesday 8.10.2016
How I expect every one of you to look pre-lift.
UPCOMING EVENTS:
- SEPTEMBER 11: SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]
WLW
0:00-15:00
Hang Clean - Build to a heavy double
15:00-30:00
Jerk - Build to a heavy double
Secondary Focus
1. EMOM x 10
Odd: 3 Front Squats
Even: 20/15 Calorie Airdyne Sprint
2. Handstand Walk Practice
3. ROMWOD
Tuesday 8.9.2016
Congrats to these two Chuckleheads on their first place finishes at this weekends comp!
UPCOMING EVENTS:
- SEPTEMBER 11: SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]
WOD
"Pipe Hitter"
3 RFT:
400m Run
20 Back Rack Lunge Steps (95/65)
10/7 Muscle Ups
Secondary Focus
1. Sumo Deadlift - Heavy Double
2. Tabata V-Ups, weighted if possible
3. ROMWOD
Monday 8.8.2016
Austin, Massachusetts.
UPCOMING EVENTS:
- SEPTEMBER 11: SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]
WOD
"The Chief"
5 Rounds of AMRAP 3:
3 Power Cleans (135/95)
6 Push Ups
9 Air Squats
-1:00 Rest between rounds-
Secondary Focus
1. Gymnastics
10 Rounds:
5 Strict Pull Ups
5 Strict Ring Dips
2. Core
Russian Twists 3x10-15
3. ROMWOD
Friday 8.5.2016
Couple Two/Tree bro's pushing snails. NBD.
Before Tinder Was A Thing - [Video]
UPCOMING EVENTS:
- TOMORROW!!! AUGUST 6 - LIVE LIKE PAT - BE THERE!
- SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]
WOD
Teams of two,
Complete for total reps:
3:00 HSPU
3:00 Power Snatch (95/65)
3:00 T2B
3:00 Overhead Squats (95/65)
2:00 HSPU
2:00 Power Snatch (115/75)
2:00 T2B
2:00 Overhead Squats (115/75)
1:00 HSPU
1:00 Power Snatch (135/95)
1:00 T2B
1:00 Overhead Squats (135/95)
Thursday 8.4.2016
#Truth
A Million Chinese Death Robots Dancing Simultaneously [Video]
UPCOMING EVENTS:
- THIS SATURDAY, AUGUST 6 - LIVE LIKE PAT - BE THERE!
- SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]
WOD
"Zed'
For time:
20 Burpees
30 Russian KB Swings (70/53)
40 Sit Ups
50 Double Unders
1200m Run
50 Double Unders
40 Sit Ups
30 Russian KB Swings (70/53)
20 Burpees
Secondary
1. Goat Work x 15:00
2. Tabata Plank Holds - last man standing
Wednesday
When these guys drop in, they bring a crew!
UPCOMING EVENTS:
- THIS SATURDAY, AUGUST 6 - LIVE LIKE PAT - BE THERE!
- SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]
Weightlifting Wednesday
Against a 30:00 Clock...
00:00-17:00;
Power Clean
Build to a heavy single
-Rest 5:00-
At 22:00;
AMRAP 8:00
3-6-9-12
Power Clean (50% of Heavy Single)
Box Jump Overs (30/24'')
Secondary Focus
1. Aerobic Work
4x400m Run
-Rest 1:1-
2. 15:00 Goat/Mobility Work
Tuesday 8.2.2016
This Saturday. Be there.
"No Intensity, No Results."
-CrossFit Journal
UPCOMING EVENTS:
- THIS SATURDAY, AUGUST 6 - LIVE LIKE PAT - BE THERE!
- SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]
WOD
"Lynne"
5 Rounds:
Max Reps Bench Press (Bodyweight)
Max Reps Pull Ups
-3:00 rest between rounds-
Secondary Focus
1. Aerobic Work
5 Rounds, for max calories:
1:00 Airdyne
1:00 Rest
2. ROMWOD
Monday 8.1.2016
Kids needed some help to get the job done :)
UPCOMING EVENTS:
- THIS SATURDAY, AUGUST 6 - LIVE LIKE PAT - BE THERE!
- SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]
WOD
"Upside Down"
5 RFT:
9 Thrusters (115/75)
9 Ring Dips
9 Calorie Row
Secondary Focus
1. Hang Power Clean 3x3
*light and snappy, not for max load
2. Single Arm Rows 3x8
3. Tabata In & Outs x 8 rounds
Friday 7.29
Jen vs. The World!
UPCOMING EVENTS:
- AUGUST 6 - LIVE LIKE PAT
- SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]
WOD
"Snail Trail"
20:00 AMRAP
30 Wall Balls (20/14)
15 T2B
50' Snail Push ( Box + 45/25)
15 Burpee Box Jumps (20'' for all)
50' Snail Push (45/25)
Secondary Focus
1. Banded Speed Deadlifts 7x2 @ 50% 1RM
2. Dips 5x3, across
Thursday 7.28.2016
#CORESOSORE
UPCOMING EVENTS:
- AUGUST 6 - LIVE LIKE PAT
- SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]
WOD
"Weed Wacker"
Teams of 2,
For time:
1 Mile Run
2000m Row
300 Double Unders
*Swap out every 200m for both the run/row
**Break up double unders however you'd like.
Secondary Focus
1. EMOM x 12
Odd: Goat 1
Even: Goat 2
2. ROMWOD
Wednesday 7.27.2016
You could say things got a little defensive last night at the gym. Huge thank you to Merrimack PD and the instructors form Triumph BJJ for putting this on for the Merrimack Community.
"Cutting Sugar Rapidly Improves Heart Health Markers,"
-The New York Times.
UPCOMING EVENTS:
-AUGUST 6 - LIVE LIKE PAT
-SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]
WOD
"Weightlifting Wednesday"
Against a 30:00 clock…
At 0:00;
Squat Snatch
EMOM 10 x 1 Rep, climbing
At 15:00;
Front Squat
Every 3:00 x 6 sets
Set 1(15:00): 5 Reps
Set 2(18:00): 4 Reps
Set 3(21:00): 3 Reps
Set 4(24:00): 2 Reps
Set 5(27:00): 1 Rep
Set 6(30:00): 1 Rep
*All Squat sets are climbing
Secondary Focus
1. Gymnastics
Tabata Handstand Hold (Wall/Freestanding)
2. Core
Weighted Planks 5x1:00
rest as needed between
3. ROMWOD
Tuesday 7.26.2016
Daaaaa Browns! (Bill Swerski's Super Fan Reference)
UPCOMING EVENTS:
-TONIGHT! @ 7:30PM - WOMEN'S SELF DEFENSE CLASS
W/ MERRIMACK PD
-AUGUST 6 - LIVE LIKE PAT
-SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]
WOD
"Valid Point"
For time:
25-20-15-10-5 Pull Ups
35-30-25-20-15 Push Ups
45-40-35-30-25 Squats
Secondary Focus
1. Rowing Intervals
2 Rounds:
2:00 Easy (70%)
2:00 Hard (85%)
1:00 Easy (70%)
1:00 Hard (90%)
:30 Easy (70%)
:30 Hard (95%)
2. Tabata Flutter Kicks x 8 rounds