“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round. Post time for each of five rounds to comments.
Friday, September 30, 2005
Thursday, September 29, 2005
Wednesday, September 28, 2005
092805
Complete for time:
1200 Meter Run
30 Burpees
40 Pound Dumbbell Push Press, 30 reps
600 Meter Run
40 Pound Dumbbell Thruster, 20 reps
Pull-ups, 20 reps
300 Meter Run
Push-ups, 30 reps
Sit-ups, 30 reps
Post time to comments.
Finish up with 20 minutes of Gymnastics practice.
1200 Meter Run
30 Burpees
40 Pound Dumbbell Push Press, 30 reps
600 Meter Run
40 Pound Dumbbell Thruster, 20 reps
Pull-ups, 20 reps
300 Meter Run
Push-ups, 30 reps
Sit-ups, 30 reps
Post time to comments.
Finish up with 20 minutes of Gymnastics practice.
092705
Complete for time:
600 meter run
50 Dumbbell Cleans
600 Meter run
25 Dumbbell Snatches, each arm
75 Sit-ups
Post time and loads to comments.
600 meter run
50 Dumbbell Cleans
600 Meter run
25 Dumbbell Snatches, each arm
75 Sit-ups
Post time and loads to comments.
Monday, September 26, 2005
WOD 092605
Complete 5 rounds for time of:
30 Wall ball shots, 20 pound ball
15 Ring Pull-ups
or
30 Dumbbell Thrusters, 20 pound Dumbbells
45 Jumping Ring Pull-ups
Post time and choice of exercises to comments.
30 Wall ball shots, 20 pound ball
15 Ring Pull-ups
or
30 Dumbbell Thrusters, 20 pound Dumbbells
45 Jumping Ring Pull-ups
Post time and choice of exercises to comments.
Friday, September 23, 2005
092305
WOD 092305
Clean and Jerk 95 pounds, 30 reps
The clean is a squat clean and the bar is not allowed to completely rest on the ground. The athlete must touch and go with the bar. If the athlete must rest, he/she may do so at the rack position or from the hang position. In the event that he or she must let go of the bar, decrease the weight and begin again at rep one until thirty consecutive reps are completed.
Post time to comments.
Clean and Jerk 95 pounds, 30 reps
The clean is a squat clean and the bar is not allowed to completely rest on the ground. The athlete must touch and go with the bar. If the athlete must rest, he/she may do so at the rack position or from the hang position. In the event that he or she must let go of the bar, decrease the weight and begin again at rep one until thirty consecutive reps are completed.
Post time to comments.
Thursday, September 22, 2005
Wednesday, September 21, 2005
"Crazy Fat Helen" 092105
As HQ in Santa Cruz designated "Helen" as the WOD, we too did so at CrossFit Boston. Only we added a twist, "Crazy Fat Helen."
"Crazy Fat Helen"
Five rounds for time:
Run 1200 meters
1 ½ pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups.
Post time to comments.
"Crazy Fat Helen"
Five rounds for time:
Run 1200 meters
1 ½ pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups.
Post time to comments.
Tuesday, September 20, 2005
092005
How many Muscle-ups can you perform in 3o minutes? How about 20 minutes?
Today's WOD is for time:
30 Muscle-ups or
6o Pull-ups and 60 Dips
Post time to comments.
Today's WOD is for time:
30 Muscle-ups or
6o Pull-ups and 60 Dips
Post time to comments.
Week of 91905 OPEN HOUSE
Just wanted to remind all visitors that all classes at the Inner Space, including those being offered by CrossFit Boston, are free this week for our Open House. Please take a look at www.yogainthevillage.com for a full listing of classes. If you have any questions please contact me at neal@crossfitboston.com. Hope to see you all soon.
Monday, September 19, 2005
091905
Complete 5 rounds for time of:
65 pound Overhead Squat, 15 reps
500 meter Run
Sit-ups, 25 reps
Post time to comments.
65 pound Overhead Squat, 15 reps
500 meter Run
Sit-ups, 25 reps
Post time to comments.
Friday, September 16, 2005
091605 WOD
Push Jerk reps of:
5-3-2-2-1-1-1-1
Post loads to comments.
How many total minutes can you hold an L-sit within a 20 minute span? Try and let us know.
5-3-2-2-1-1-1-1
Post loads to comments.
How many total minutes can you hold an L-sit within a 20 minute span? Try and let us know.
Thursday, September 15, 2005
091405 "Beantown"
CrossFit Boston's first benchmark workout was introduced today.
Complete as many rounds as you can in twenty minutes of:
50 pound Dumbbell Squat Cleans, 15 reps
Burpees, 15 reps
Post time and any modifications to comments.
Complete as many rounds as you can in twenty minutes of:
50 pound Dumbbell Squat Cleans, 15 reps
Burpees, 15 reps
Post time and any modifications to comments.
Tuesday, September 13, 2005
091305 "Diane"
"Diane"
21-15-9 reps of:
Deadlift 225
Handstand push-ups
Post time to comments along with any modifications or substitutions.
After completion 3o minutes of handstand and ring practice.
21-15-9 reps of:
Deadlift 225
Handstand push-ups
Post time to comments along with any modifications or substitutions.
After completion 3o minutes of handstand and ring practice.
Monday, September 12, 2005
091205 "Fran"
The "Sixers" were up and ready for another benchmark workout today with "Fran." The twists for today's workout was that first each participant had to run or row 1600 meters first and all pull-ups/body rows were done on rings.
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups
Post time and modifications to comments.
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups
Post time and modifications to comments.
Saturday, September 10, 2005
090905 FIGHT GONE BAD!
Is there a better way to end the first week of CrossFit Boston than by having FGB as the WOD? I don't think so and neither did the classes. The Sixers were up for the task and took this by storm. Many participants posted their best scores ever for this workout. Great job and keep it up.
The 7am class was light in participants but not in spirit. They too completed FGB and also did wonderful. For those not familiar with Fight Gone Bad, below is a description of the workout from CrossFit HQ.
"Fight Gone Bad!"
This is our famous “Fight Gone Bad” workout. It has been used extensively to prep fighters for the UFC. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. Today is 3 rounds.
The stations are:
Wall-ball – 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump – 20” box (Reps)
Push-press 75 pounds (Reps)
Row – calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate”, the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
The 7am class was light in participants but not in spirit. They too completed FGB and also did wonderful. For those not familiar with Fight Gone Bad, below is a description of the workout from CrossFit HQ.
"Fight Gone Bad!"
This is our famous “Fight Gone Bad” workout. It has been used extensively to prep fighters for the UFC. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. Today is 3 rounds.
The stations are:
Wall-ball – 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump – 20” box (Reps)
Push-press 75 pounds (Reps)
Row – calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate”, the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Thursday, September 08, 2005
090805
Strength training. That was the focus today for CrossFit Boston. The exercise of the day was the deadlift. We started with the CF warm-up and then moved to the bars. All agreed it was a good day to shake things up and tune the intensity in a slightly different way.
The workout consisted of 5 X 5 of the deadlift, followed by 15 minutes of handstand and ring practice.
The workout consisted of 5 X 5 of the deadlift, followed by 15 minutes of handstand and ring practice.
Wednesday, September 07, 2005
WOD 090705
Today's 6am class had six participants and the 7am class had two participants this wonderful New England morning. For the 6am class today we focused on the rings and the ever elusive muscle-up. The first 30 minutes of class was strictly gymnastic form, false grip pull-ups, dips, transition point of the muscle-up, etc. Everyone did a great job of this with varying degrees of assistance. While some were on the rings, others were practicing their handstands. Top nods go to Nigel for the best handstand of the day.
With the final 10 minutes of class, the workout was to perform 75 DB Thrusters for time.
The 7am class started with the CrossFit warm-up and then quickly proceeded to a workout that consisted of the following:
For Time:
1000 meter row
50 Wall Ball Shots
1000 meter row
50 ring dips
Average time of completion was 20 minutes. Afterwards, the 7am class went to practicing on the rings same as the 6am class.
Here at CrossFit Boston we are in the process of organizing a workout/fundraiser for the victims of Hurricane Katrina. Stay tuned for more details.
With the final 10 minutes of class, the workout was to perform 75 DB Thrusters for time.
The 7am class started with the CrossFit warm-up and then quickly proceeded to a workout that consisted of the following:
For Time:
1000 meter row
50 Wall Ball Shots
1000 meter row
50 ring dips
Average time of completion was 20 minutes. Afterwards, the 7am class went to practicing on the rings same as the 6am class.
Here at CrossFit Boston we are in the process of organizing a workout/fundraiser for the victims of Hurricane Katrina. Stay tuned for more details.
Tuesday, September 06, 2005
090605 WOD
First day of classes at the new CrossFit Boston and launch was a success!
Today's WOD:
Complete 3 rounds for time of:
800 meter run
20 Wall Ball Shots (20 pound ball for the men, 8 pound ball for the women)
30 V-ups
15 Dumbbell Squat Cleans
3o Dumbbell Push Jerks
Let us know how you do.
Today's WOD:
Complete 3 rounds for time of:
800 meter run
20 Wall Ball Shots (20 pound ball for the men, 8 pound ball for the women)
30 V-ups
15 Dumbbell Squat Cleans
3o Dumbbell Push Jerks
Let us know how you do.
Schedule of Classes and Rates
Attention:
Until the new site is formally ready, I wanted to make the schedule available for everyone. Today is opening day and we will be open for classes at 6am-7am, 7am-8am, and this evening 5pm-6pm. Going forward the schedule will be:
M-F 6a-7a
MWF 7a-8a
M & T 5p-6p
The rates for membership are as follows:
$150 per month unlimited classes
$65 per month two classes weekly
$130 Ten visit pass
$15 per drop in
I do not yet have the credit card machine so for the first month all payments need to be either check or cash. All checks should be made out to CrossFit Boston, LLC. If you have any questions don't hesitate to contact me.
I will announce when the new site is fully public. Thanks for your patience.
Until the new site is formally ready, I wanted to make the schedule available for everyone. Today is opening day and we will be open for classes at 6am-7am, 7am-8am, and this evening 5pm-6pm. Going forward the schedule will be:
M-F 6a-7a
MWF 7a-8a
M & T 5p-6p
The rates for membership are as follows:
$150 per month unlimited classes
$65 per month two classes weekly
$130 Ten visit pass
$15 per drop in
I do not yet have the credit card machine so for the first month all payments need to be either check or cash. All checks should be made out to CrossFit Boston, LLC. If you have any questions don't hesitate to contact me.
I will announce when the new site is fully public. Thanks for your patience.
Saturday, September 03, 2005
Facility Update
Hi Everyone,
CrossFit Boston will be opening doors Tuesday morning at 6am for our first class in the new facility at The Inner Space Annex, 17 Station St, Brookline, MA. This past week has been a whirlwind in getting things prepared for that day, but I think all efforts put into this endeavor will prove that it was well worth it.
In addition to the new space, CrossFit Boston has been working on its new site as well and I expect that it will be ready this weekend for launch. It will have all the information regarding CrossFit Boston that a visitor will need.
Thanks again for all of your support and I hope to see you all come Tuesday.
Neal
CrossFit Boston will be opening doors Tuesday morning at 6am for our first class in the new facility at The Inner Space Annex, 17 Station St, Brookline, MA. This past week has been a whirlwind in getting things prepared for that day, but I think all efforts put into this endeavor will prove that it was well worth it.
In addition to the new space, CrossFit Boston has been working on its new site as well and I expect that it will be ready this weekend for launch. It will have all the information regarding CrossFit Boston that a visitor will need.
Thanks again for all of your support and I hope to see you all come Tuesday.
Neal
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