043007

Dynamic Warm-up

WOD: For Time
800m Sprint
50 Box Jumps
800m Sprint
50 Pushups
800m Sprint
50 Burpees

Skill: L-sits

Post Time to Comments.


Alex on the big bar, Chelsea on the rings.

Saturday Olympic Lifting

Burgener Warm-up

Squat Cleans:
5 x 3 x 65%
4 x 3 x 75%
3 x 3 x 80%
2 x 3 x 90%

GHD Situps: 2 x 10
Toe-to-Bar: 1 x 10
GHD Bk Ext: 2 x 10


Jack Coffin, mid-press.

042707

WOD: Overhead Squats
1-1-1-1-1-1

Skill: Instructor's Choice


Alex and Carolyn rocking the thrusters.

042607

WOD: 15-12-9
Heavy Barbell Cleans
Pullups
Heavy Barbell Thrusters

Barbell weight is 85% Clean 1RM.

Skill Work: Instructor's Choice


Jo is serious about kipping.

042507

For Time:

50-42-34-26-18-10-2

Push-ups
Squats
Sit-ups

Post time to comments.


Neal, Will, Joanne, Erin, Jessica, and Krista. The Gagetown Crew was in town for a little Oly coaching.

042407

Strength: 8-6-4
Clean/Push Press/Front Squat Complex
Rest 1 minute between sets

WOD: 10 Rounds
30m Sprint
8 Kettlebell Swings
Rest 30 seconds between sets

Finish: Tabatas
Renegade Rows
Abs


1500m Final at 2004 Olympics

042307

Crossfit Warmup: Add two skills to the warm-up, choosing exercises that need practice.

Strength: Shoulder Press
3x60%
3x70%
3x80%
3x3x90%

WOD: 400m Sprint
Three attempts at Maximum Speed with 3 minute rest between attempts.

Post 90% load and 400m Splits to Comments.


Travis D'Amato

Saturday Olympic Lifting

Hang Power Snatch
6 x 3 x 52% 1RM

Hang Power Clean & Push Jerk
6 x 3 x 52% 1RM

Back Squat
6 x 3 x 52% 1RM


Sam cranking through 45 clean and jerks!

042007

WOD: Deadlift
5-3-2-2-1-1-1-1

Work up to your max single for the day. Post load to comments.


Jordan Jovtchev on the Pommel Horse. Try that on your parallettes!

041907

Skill Test: Max Pull-ups

WOD: As Many Rounds as Possible (20 Minutes)
5 Overhead Squats (115/75)
5 Front Squats
5 Back Squats

Post Completed Rounds to Comments.

041807

Please join us for the Trevor Win'E Memorial Day Fundraiser. Trevor was killed in Iraq, and his family has taken it upon themselves to raise money to provide our troops with "cooling vests", a device meant to combat intense desert heat. Crossfit has joined this effort through the Orange County Fire Authority.

The workout named "Trevor" is:
300 Pull-ups
400 Push-ups
500 Sit-ups
600 Squats

This is a timed, four-person, team event, so these are accumulative reps. Only two members of the team can be exercising at a time.

The cost of entry is $160/team, all of which goes to purchase cooling vests. If you'd like to participate, please talk to Jon, Neal, Will, or Steve.

WOD: "Chelsea"

For thirty minutes, perform the following, every minute on the minute:

5 Pull-ups
10 Push-ups
15 Squats

When you are unable to maintain the pace, record the number of rounds you completed on pace, and then continue for the remaining time.

Post Completed Rounds to Comments.

041707

WOD: "Ms. Amy"

3 rounds for time:
400m Sprint
15 Plate Cleans (45/25)
14 Burpees
12 Turkish Getups (1-pood/.75-pood)

Post time to comments.


One-armed snatching 135.

041607

CFWU 2x15

WOD:

21-15-9

Clean and Jerk, (95 pounds, 65 pounds)
Pull-ups

Skills:

Kipping pull-up
Handstand
Front levers

Post time to comments.


Happy Patriots Day and good luck to those running today's marathon here in Boston. Also, today marks the one year anniversary of CrossFit Boston being located at 123 Terrace St. What a year!

Patriots Day Schedule

Thanks for making the first year at the new location a success! Rest assured we are not satisfied and we are working to make Crossfit Boston even better. Our goal is to be "The Destination" when an athlete is searching for a location to be coached with serious strength and conditioning. I want each of you to take a moment and reflect on this past year and what you have accomplished. Now think about what you want to accomplish this year!

The schedule for today is as follows:

6am open
7am open
12pm closed
5:30pm closed
6:30pm closed

We will reopen tomorrow morning at 6am. Enjoy your day and go cheer on some runners!

Fat Boy

041307

Skill: Kipping/Barbell Snatch Practice

WOD: For Time

5 Knee-to-Elbows
10 Burpees
10 DB Snatches
10 Burpees
15 DB Clean Thrusters
10 Burpees
20 Push-ups
10 Burpees
25 Pull-ups
10 Burpees
20 Push-ups
10 Burpees
15 DB Clean Thrusters
10 Burpees
10 DB Snatches
10 Burpees
5 Knee-to Elbows

Post Time and Accomplishments to Comments.


Daisuke loves overhead squats.

041207

WOD: 21-15-9

Candlesticks
Barbell Pullovers (45/65/95)
Floor Presses (45/65/95)

Skill: Round Robin (1 minute each station)

Overhead Squats
Step-ups
Handstands
Romanian Deadlifts
Hanging Knee Raises


Leo, One-armed overhead squat

041107

Strength: Deadlift 3x3

WOD:
Tabata Pull-ups
Rest 1 Minute
Tabata DB Thrusters
Rest 1 Minute
Tabata Sit-ups
Rest 1 Minute
Tabata Pushups

Post Loads and Tabata Scores to Comments.


Kipping one-armed chins. Cool!

041007

Strength: 5x5 Weighted Pull-ups

WOD: As Many Rounds As Possible (20 minutes)
10 DB Thrusters
12 Walking Lunge Alternating Dumbbell Pressouts
10 DB Burpees

Skill: Headstand Practice

Post Completed and Partial Rounds to Comments.


Got Ups?

040907

Skills: Gymnastics

Handstands
Ring Inverts
Skin-the-Cats
Levers (Front/Back)

WOD: Three Rounds for Time

20 Pullups
30 Pushups
40 Situps
50 Squats

Post Time to Comments.


Fredrica pulls a deadlift PR.

0406007

Strength: Back Squat

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

WOD: For Time
50 DB Push Presses
40 Sit-ups
30 DB Split Jerks
20 Knees-to-Elbows
10 DB Burpees


The goings on at Primal Fitness over the past few weeks. Leah with snatches and burpees, gear with Parkour and bodyweight skills, Jack Arnow teaching one-arm pull-ups, Emmie and Jen hitting up the awesome obstacle course/o-lift/bw-skill workout, and Jim Bathurst with an amazing one-arm rope pull-up!

040507

WOD: "Fran"

21-15-9
Barbell Thrusters (65/75/95)
Pull-ups

Skill: Barbell Complexes

Post WOD time to comments.


The Boys at CF Manchester have a Fran-off.

040407

Please join us on Saturday, April 14th at 2:00 p.m. for the Terrace Street Clean-up Effort. We're going to make our neighborhood a little cleaner and more welcoming. Donations of time and supplies are very much appreciated. Please RSVP with Jon as soon as possible. Thanks!


Bottom-to-Bottom Tabata Squats
Tabata Pushups

WOD: For Time

400m Sprint
30 Push-ups
30 V-ups
30 DB Overhead Walking Lunges
30 V-ups
30 Push-ups
400m Sprint

Post Tabata scores and WOD time to Comments.

040307

WOD: Jerk

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

Work up to maximum single for the day. Post load lifted to comments.

040207

WOD: Three Rounds for Time
30 Double Unders
20 Dumbbell Thrusters (30/40)
30 Double Unders
20 Dumbbell Swings (40/55)

Post time and modifications to comments.


USE ME!!!