103106

"CHAOS IV"


5 Rounds for time:

10 Kettlebell Swings (1.5 pood,1 pood/55#,35# dumbbell)
Forward Rolls to next station
10 Hang Squat cleans, (95 pounds,65 pounds)
Bear Crawl to next station
10 Pull-ups
Walking lunge to next station
10 Overhead squats, (75 pounds, 45 pounds)
Broad jump to next station

Post time to comments.

Greg Amundson and Kelly Moore, AKA Crossfit Legends!

103006

CrossFit Warmup 3 x 8

Burgener Warm-up
Snatch Practice

WOD:

800m Run
9 Pullups
9 DB Thrusters (40/30/20/15)
800m Run
15 Pullups
15 DB Thrusters (40/30/20/15)
800m Run
21 Pullups
21 Thrusters (40/30/20/15)

Post time and load to comment.



I believe I can fly...

102806

Spend about 40 minutes practicing free handstands to forward rolls; inverts and levers on the rings; and basic parkour movements.

Rest 3-5 minutes

WOD
50 Dumbbell Thrusters
10 Burpees
50 Dumbbell Thrusters
10 Burpees
50 Dumbbell Thrusters

For the thrusters use 30, 25, or 20 pound dumbbells. Post load used and time to comments.

102706

Clean Max Effort: 3 x 3
Jerk Max Effort: 3 x 3

WOD

Grace: 30 C&J for time (45/65/95/135).

Post loads and time to comments.

102606

Stations:
Modified Glute-Ham Raise
L-sit
Single-leg balancing (eyes closed)
Cartwheels
1000m Row for time

Rest 3-5 minutes

WOD: 21-15-9
Sumo Deadlift High-pull (65/45)
Box Jump
Ring Push-ups


Courtney in the bottom of an overhead squat, mid-"Nancy".

102506

Parkour Practice: Forward roll, shoulder roll, jump/land/roll, gap jump/land/roll. Check out www.americanparkour.com for inspiration!

Nancy

5 rounds for time:
400m Sprint
15 Overhead Squats (95/65)

Post time to comments.


Steve leads Mike, Annette, and Jim through bottom-to-bottom Tabatas. Mike scored a 19!

102406

Ten minute rotations of:

L-sit hold
Hollow rocks
Handstand to forward roll

Then:

For time, complete reps of 21-15-9:

Snatch Balance, 45 pound bar
Box Jump, 24 inch box

Post time to comments.

102306

For time/score:

Tabata Dumbbell Thrusters
400m Sprint
Tabata Push-ups
400m Sprint
Tabata Pull-ups
400m Sprint
Tabata Situps

Each Tabata interval is twenty seconds of work followed by ten seconds of rest, repeated eight time. The score for each Tabata exercise is the lowest number of reps achieved in any of the eight intervals.

Post 400m splits/Tabata scores to comments.

102106

SATURDAY'S WORKOUT IS AT DOWNES FIELD AT 8AM!


Click Here for Map!

102006

A nice suffer-fest from Gym Jones: "Jonesworthy"

For Time:

Squat 80-64-50-32-16-8
1.5 pood Kettlebell swing 40-32-25-16-8-4
Pull-ups 20-16-12-8-4-2 reps

First round is 80 Squats, 40 Swings, 20 Pullups. Second round is 64 Squats, 32 Swings, 16 Pullups and so on.

Post time and modifications to comments.

101906

6 Rounds

8 Deadlifts 135 pounds/95 pounds
Sprint 100 meters
8 Squat jumps
Sprint 100 meters

This workout is to be done in a team setting. Rotate the athletes through the movements individually and continue until all athletes complete six rounds. The team finishing second must complete X number of burpees equal to the difference of each teams time.















Core Strength.

101806

Complete for time:

21-15-9

Dumbbell Squat Clean to thruster, 35 pounds(25 pounds)
Pull-ups

Post time to comments.















Jumping pull-ups are a great substitute for Pull-ups.

101706

Ten rounds:

5 ring dips
5 false grip ring pullups
5 ring pushups

The priority of this workout is to focus on the individual skills. Muscle ups can be substituted for the individual movements of ring pull-ups and ring dips.















Triple extension on the snatch.

101606

Ms. Sage

This one comes to us from Mike's Burgener's Gym:

5 rounds for time:

10 Barbell Snatches (110#/75#)
15 Pullups
20 Thrusters (35# DB/25# DB)

Post time and loads to comments.

101306

Back Squat

5-3-2-2-1-1-1

Post loads to comments.
















Wallball is a great developer of coordination and accuracy.

101206

Complete as many rounds as possible in twenty minutes of:

Shoulder Press
Push Press
Push Jerk

400 meter run

10 Pull-ups

Complete five cycles of the overhead triplet each round before beginning the run and pull-ups. Use a 65 pound, 45 pound, or lighter barbell for each of the movements. Post number of rounds completed and weight used to comments.











The CrossFit certification was held at
Crossfit Boston this past weekend.

101106

21-15-9

DB Snatch (40, 30, 20#)
Pushups
Knee-to-Elbows

Post time and load to comments.



Coach and Nicole demonstrate the front squat.

101006

Light Fran

21-15-9

Thrusters
Pullups

Use 35, 45, or 65 pound barbell. Post time and modifications to comments.


Greg Amundson and Kelly Moore turning in a sub-4:00 Fran at the Boston Certification.

100906

Helen

400 meters
21 KB swings (1.5 pood)
12 Pullups

Post time and modifications to comments.

















Sam Keough completed her CrossFit Level I certification
this past weekend.

100606

3 rounds

Row 800 meters

Post times to comments.

Rest between efforts.

100506

Reps of 21-15-9

Front Squat, 3/4 body weight
Handstand Push-ups

If you cannot perform hspu's for the full range of motion, substitute the dumbbell overhead press/dumbbell jerks with both bells totaling 1/2 body weight. Post time to comments.















Dave Picardy of CrossFit Topsfield.

100406

AMRAP, 20 minutes:

7 hang squat snatch
7 ring dips

Use 95, 75, 65, or 45 pound barbell. Post completed and partial rounds to comments.

100306

Snatch Grip Deadlift 5 x 5

Sumo Deadlift 4 x 4

Post loads to comments.

100206

Three Rounds for Time:

400 Meter run
50 Box Jumps, 20 inch box
30 Pull-ups

Post time to comments.















Leo and Mike.