Posts made in February, 2013

Friday 3-1-13

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Warm Up Benchmark Friday! Coaches Choice  SKILL Find a heavy single Snatch WOD Snatch Gwen 15-12-9 (sets must be touch and go, WOD is for time and load)  After Bash Recover ——————————————————– (Scaling options will be available from your coach in class) ——————————————————————————————————— Endurance: Warm Up: Burgener Warm Up   Skill: Snatch WOD: 2 rounds 1000m Row 15 power snatches (165/95) After party: Recover!!! ———————————————————————————————————      Travel WOD Run 3K Then, 1 min max Squats rest 1 min 1 min max Push Ups rest 1 min 1 min max Sit Ups...

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First Weekend of the Open at CrossFit New England

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First Weekend of the Open at CrossFit New England

The first WOD of the CrossFit Open is announced Next Wednesday 3/6 at 8pm EST. Can you believe it?! CrossFit New England will be the first affiliate to host Competition Saturdays for the Northeast. This is our chance as a region to support our athletes as they compete for a chance at the Regional and The Games.  Below are the details… When: Sat 3/9 Site: CrossFit New England Time: Noon- 2pm Cap: 200 Athletes Sign Up: HERE! Website: crossfitnewengland.com Facebook: https://www.facebook.com/pages/CrossFit-New-England/204292929657621?ref=hl Twitter: @CFNewEngland As a bonus, a Reebok...

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Thursday 2-28-13

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Warm Up Heavy day Prep  SKILL Finding the load WOD EMOTM for 20 Minutes: On the odd minutes: Dead Lift Heavy Triple On the even minutes: Bear Crawl 30m (FAST)  After Bash Hamstring mobility ——————————————————– (Scaling options will be available from your coach in class) ———————————————————————————————————      Travel WOD EMOTM for 20 Minutes: On the odd minutes: Single Leg Dead Lift with Dumbbells 3 on each leg On the even minutes: Bear Crawl 30m...

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Wednesday 2-27-13

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Warm Up CrossFit Warm Up  SKILL Medicine Ball Clean WOD 5 Rounds for time: 10 Push Press 135/95 20 Med Ball Clean 30 Double Unders  After Bash Tabata Slam Balls ——————————————————– (Scaling options will be available from your coach in class) ——————————————————————————————————— Endurance:  Warm up: CrossFit Warm Up Skill: MB Clean and Push Press WOD : 5 rounds (each for time) 250m row 10 push press(135/95) 20 MB clean (20/14) 30 double unders Rest 1 min between each round ———————————————————————————————————    Travel WOD 5 Rounds for time: 10 Dumbbell Push Press 55/35 20 Med Ball Clean (if...

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Tuesday 2-26-13

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Warm Up Coaches Choice  SKILL Hang Power Clean  WOD AMRAP 8 Minutes: 3 Hang Power Cleans (225/155) 8 Burpees over the bar  After Bash GHD Mid-line Work ——————————————————– (Scaling options will be available from your coach in class) ———————————————————————————————————      Travel WOD AMRAP 8 Minutes: 3 Dumbbell Hang Power Cleans (75/55) 8 Burpees over the Dumbbells After Bash: 100 Hollow Rocks for...

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