Month: March 2015

150331 – WOD

  Warm up: 4 Mins Double-unders Dynamic warm up w/ rig   Skill/Strength: Black: Press 3×12 @70% Alt Max Pull-ups Red: 5×5 Deficit Strict HSPUS   WOD: 10 Min AMRAP: Rx & Competition: 5 Wall Climbs 15 Pull-ups 45 Double-unders Scaled: 5 Inchworms 15 Ring Rows 45 Single-unders   Cash out: Coaches Choice   Mobility: …
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150330 – “Power Elizabeth”

  Warm up: Lateral Drills BB Skill Transfers   Skill/Strength: Black: HS Deadlift, then 8×3@60% Red: 5×5 HP snatch   WOD: “Power Elizabeth” 4 Min AMRAP: Competition: 3 Power Cleans (225/155) 12 Ring Dips Rx: 3 Power Cleans (185/135) 12 Ring Dips Scaled: 6 Power Cleans (85/55) 12 Push-ups   Mobility: BB Ham Roll BB …
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150327 – “Don’t Stop”

  (compare to 120112) Warm up: 4 Mins of: 10 Jumping Jacks 20’ Bear Crawl 10 Side Swings 20’ Lunge w/ side bend Snatch Breakdown   Skill/Strength: Black: 6×3 Hang Power Snatch Red: 4×8 Bent Over Row   WOD: 21, 15, 9 Reps for time: C2B Pull-ups Box Jumps (30”24”) Rx: Pull-ups Box Jumps (24”/20”) …
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150326 – “Dork”

*In memory of CrossFit Coach and Boston Fire Fighter Michael “DORK” Kennedy who heroically lost his life along with LT. Edward Walsh in the line of duty on March 26, 2014. ‘ Warm up: Coach Says Shuttleruns Ham Band/Contract+Release   WOD: “Dork” Competition & Rx: 33 Back Squats (225/155) 15 Burpees 33 Deadlifts (225/155) 15 Burpees …
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150325 – WOD

  Warm up: Musical Medballs Shoulder Rotations   Skill/Strength: Planch Progressions Gymnastics Playtime   WOD: 2 Rounds for time: Competition: 400M Run or 30 Burpees 100 Double-unders 25 T2B Rx: 400M Run or 30 Burpees 100 Double-unders 25 Sit-ups Scaled: 400M Run or 30 Burpees 100 Single-unders 25 Sit-ups   Mobility: Calf LAX DD/Cobra Free …
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