Fight Gone Bad
3 rounds for reps/calories, 1 minute each station:
Row
Wall Ball
Sumo Deadlift Highpull (75#)
Box Jump
Push Press (75#)
Post score and loads to comments.
Please note: There is NO 7 a.m. class on Saturday, September 30th!!!
Saturday, September 30, 2006
Friday, September 29, 2006
092906
"Pukie's Joke"
3 Rounds for time:
15 Box Jumps
400 meter Heavy bag carry
15 Pull-ups
50 Team Sit-ups
15 Push-ups
30' Weighted Bear crawls, 25 pound dumbbells
15 Hollow Rocks
30' Buddy Carries
Partner up into teams of 2-3 athletes. All exercises must be completed as a team before moving onto the next element. Post time to comments.
Come see Will Tagye, of CrossFit Metrowest, and others
suffer through Fight Gone Bad this Saturday during our
Open House from 12-4.
3 Rounds for time:
15 Box Jumps
400 meter Heavy bag carry
15 Pull-ups
50 Team Sit-ups
15 Push-ups
30' Weighted Bear crawls, 25 pound dumbbells
15 Hollow Rocks
30' Buddy Carries
Partner up into teams of 2-3 athletes. All exercises must be completed as a team before moving onto the next element. Post time to comments.
Come see Will Tagye, of CrossFit Metrowest, and others
suffer through Fight Gone Bad this Saturday during our
Open House from 12-4.
Thursday, September 28, 2006
092806
Run 5K.
Post time to comments.
Congratulations, Gang! Crossfit Boston/Crossfit MetroWest raised over $1200 for Athletes for a Cure and the Prostate Cancer Foundation. Thanks to everyone who pulled through at the midnight hour! See you on Saturday!
Rena Sokolow getting some on the 27" box.
Post time to comments.
Congratulations, Gang! Crossfit Boston/Crossfit MetroWest raised over $1200 for Athletes for a Cure and the Prostate Cancer Foundation. Thanks to everyone who pulled through at the midnight hour! See you on Saturday!
Rena Sokolow getting some on the 27" box.
Wednesday, September 27, 2006
092706
Please note: Today is the LAST DAY for donations for the Fight Gone Bad Fundraiser! If you're planning on donating, or know someone who is, it's time to get on your horse!
Thanks to everyone who's raised dough for Athletes for a Cure and the Prostate Cancer Foundation! We've received a lot of support since Monday, and it is very much appreciated. To date, we've raised $945. Let's get closer to our $1500 goal!
Click here to donate!
For time:
95 pound Hang squat clean to thruster, 30 reps
Post time to comments.
Full hip extension, Karen Sutton.
Thanks to everyone who's raised dough for Athletes for a Cure and the Prostate Cancer Foundation! We've received a lot of support since Monday, and it is very much appreciated. To date, we've raised $945. Let's get closer to our $1500 goal!
Click here to donate!
For time:
95 pound Hang squat clean to thruster, 30 reps
Post time to comments.
Full hip extension, Karen Sutton.
Tuesday, September 26, 2006
092606
Complete three rounds of:
1000 meter row
Post time for each row and the amount of rest between efforts.
1000 meter row
Post time for each row and the amount of rest between efforts.
Monday, September 25, 2006
092506
Pullups 1 2 3 4 5 6 7 8 9 10
Push-ups 2 4 6 8 10 12 14 16 18 20
Situps 3 6 9 12 15 18 21 24 27 30
Work up the pyramid, going from 1 pullup, 2 pushups, 3 situps to 10 pullups, 20 pushups, 30 situps. Then, come back down.
Post time and modifications to comments.
Ari Wexler, letting off some steam!
Push-ups 2 4 6 8 10 12 14 16 18 20
Situps 3 6 9 12 15 18 21 24 27 30
Work up the pyramid, going from 1 pullup, 2 pushups, 3 situps to 10 pullups, 20 pushups, 30 situps. Then, come back down.
Post time and modifications to comments.
Ari Wexler, letting off some steam!
092306
"Karen"
150 Wall Ball Shots
Post time and modifications to comments.
Steve Cotter, Sr. RKC, giving instructions during the seminar held in September.
150 Wall Ball Shots
Post time and modifications to comments.
Steve Cotter, Sr. RKC, giving instructions during the seminar held in September.
Friday, September 22, 2006
092206
21-15-9
Burpees
Pullups
Handstand Pushups
Modify HSPUs as needed--substitute the press or negatives as necessary.
Post time and modifications to comments.
Burpees
Pullups
Handstand Pushups
Modify HSPUs as needed--substitute the press or negatives as necessary.
Post time and modifications to comments.
Thursday, September 21, 2006
092106
21-15-9
Deadlift
Push Jerk
Use 45/65/75/95/135 barbell as appropriate. Post load and time to comments.
Deadlift
Push Jerk
Use 45/65/75/95/135 barbell as appropriate. Post load and time to comments.
Wednesday, September 20, 2006
092006
Complete as many rounds as possible in twenty minutes of:
200 Meter run
15 Pull-ups
15 Box Jumps, 24 inch box
15 Dumbbell Thrusters
15 V-ups
Use either 40 pound or 20 pound dummbells for the thrusters. Post number of rounds completed to comments.
200 Meter run
15 Pull-ups
15 Box Jumps, 24 inch box
15 Dumbbell Thrusters
15 V-ups
Use either 40 pound or 20 pound dummbells for the thrusters. Post number of rounds completed to comments.
Mike Perry
Tuesday, September 19, 2006
091906
Complete 5 rounds for time.
200 Meter run/row
15 Goblet Squats
15 Ring Push-ups
Post time to comments.
Use either a 55 pound or 40 pound dumbbell for the goblet squats and note whether your ran or rowed the 200 meters.
200 Meter run/row
15 Goblet Squats
15 Ring Push-ups
Post time to comments.
Use either a 55 pound or 40 pound dumbbell for the goblet squats and note whether your ran or rowed the 200 meters.
Monday, September 18, 2006
091806
Deadlift
5-5-5-5-5
Post loads to comments. The 5-repetition load should be 80%-85% of your 1-rep max.
5-5-5-5-5
Post loads to comments. The 5-repetition load should be 80%-85% of your 1-rep max.
Friday, September 15, 2006
091506
5 rounds for time:
200m Sprint
15 Dumbbell Squat Cleans
10 Pullups
5 One-armed DB Overhead Squats (5 left, 5 right)
Jack practices his amazing "Levitating Steve" trick.
200m Sprint
15 Dumbbell Squat Cleans
10 Pullups
5 One-armed DB Overhead Squats (5 left, 5 right)
Jack practices his amazing "Levitating Steve" trick.
Thursday, September 14, 2006
091406
As Many Rounds As Possible (AMRAP), 20 minutes:
21 back squats
15 front squats
9 overhead squats
(95/65/45/35)
Post completed rounds and load to comments.
21 back squats
15 front squats
9 overhead squats
(95/65/45/35)
Post completed rounds and load to comments.
Wednesday, September 13, 2006
091306
Sprints for Time, Lifts Un-timed:
800m Run
5 deadlifts (80% 1RM)
800m Run
3 deadlifts (85% 1RM)
800m Run
1 deadlift (95% 1RM)
Post splits and loads to comments.
800m Run
5 deadlifts (80% 1RM)
800m Run
3 deadlifts (85% 1RM)
800m Run
1 deadlift (95% 1RM)
Post splits and loads to comments.
Tuesday, September 12, 2006
091206
Team Torture
Two teams, 8 rounds, relay-style, head-to-head:
8 dumbbell deadlifts (40#)
100m Sprint
8 dumbbell swings (35#)
100m Sprint
Team members go one at a time. First team to finish wins.
Post gloating and needless taunting to comments.
Two teams, 8 rounds, relay-style, head-to-head:
8 dumbbell deadlifts (40#)
100m Sprint
8 dumbbell swings (35#)
100m Sprint
Team members go one at a time. First team to finish wins.
Post gloating and needless taunting to comments.
Monday, September 11, 2006
091106
For time:
21 Thrusters (95/65/45 bar)
21 Pullups
200m Sprint
15 Thrusters (95/65/45 bar)
15 Pullups
200m Sprint
9 Thrusters (95/65/45 bar)
9 Pullups
Post time to comments.
Has the clown come to visit you lately?
21 Thrusters (95/65/45 bar)
21 Pullups
200m Sprint
15 Thrusters (95/65/45 bar)
15 Pullups
200m Sprint
9 Thrusters (95/65/45 bar)
9 Pullups
Post time to comments.
Has the clown come to visit you lately?
090906
Chelsea
Every minute on the minute, do:
5 pullups
10 pushups
15 squats
How long can you go?
Post completed rounds to comments.
Where is Erik Balsbaugh? Check out www.ride4ror.com to find out.
Every minute on the minute, do:
5 pullups
10 pushups
15 squats
How long can you go?
Post completed rounds to comments.
Where is Erik Balsbaugh? Check out www.ride4ror.com to find out.
Friday, September 08, 2006
090806
WOD A
10 rounds--Squats
30 seconds on/30 seconds off
10 rounds--Pushups
30 seconds on/30 seconds off
10 rounds--Row
30 seconds on/30 seconds off
Post aggregate reps/calories for each exercise to comments.
WOD B
15-12-9
Bear Complex (65#)
Pullups
Burpees
Post time to comments.
10 rounds--Squats
30 seconds on/30 seconds off
10 rounds--Pushups
30 seconds on/30 seconds off
10 rounds--Row
30 seconds on/30 seconds off
Post aggregate reps/calories for each exercise to comments.
WOD B
15-12-9
Bear Complex (65#)
Pullups
Burpees
Post time to comments.
Thursday, September 07, 2006
090706
3 rounds for time:
10 DB Hang Clean Thrusters (55/40/30)
400m Run
10 One-armed DB Snatch (55/40/30)
10 Burpees
Post time and loads to comments.
10 DB Hang Clean Thrusters (55/40/30)
400m Run
10 One-armed DB Snatch (55/40/30)
10 Burpees
Post time and loads to comments.
Wednesday, September 06, 2006
090606
As Many Rounds As Possible (AMRAP) in 20 minutes:
20 SDHP (2 pood Kettlebell)
20 Push Press (45# bar)
400m Sprint
Modifications:
1/1.5 pood KB
Post completed and partial rounds, as well as any modifications, to comments.
Scott, Kim, and Lindsay, getting blurry with Tabata situps...
20 SDHP (2 pood Kettlebell)
20 Push Press (45# bar)
400m Sprint
Modifications:
1/1.5 pood KB
Post completed and partial rounds, as well as any modifications, to comments.
Scott, Kim, and Lindsay, getting blurry with Tabata situps...
Tuesday, September 05, 2006
Fight Gone Bad Prostate Cancer Fundraiser
Just a reminder:
On September 30th, Crossfit Boston and Crossfit MetroWest are hosting the Fight Gone Bad Fundraiser to benefit the Prostate Cancer Foundation. We still need athletes and donations!
Take the time to sign up and participate. Every rep done counts toward our team total, so every athlete counts! We have slots for athletes at 1:00 p.m., 2:00, and 3:00.
If you can't make it, please give whatever you can. Even a few bucks makes a whole lot of difference. You can access the donation page through the team link below.
Fight Gone Bad (FGB) is one of the most intense workouts in the Crossfit arsenal. It's three rounds of five exercises, with a one-minute rest between rounds. At each station, the Crossfitter has to pump out as many reps as possible.
Row (calories)
Wall Ball
Sumo Deadlift High-pull (75#)
Box Jump (20")
Push Press (75#)
If you'd like to participate, join our team. It's going to be great!
The Fundraiser coincides with our Open House--bring friends and family, and show them what Crossfit is all about! All are welcome!
On September 30th, Crossfit Boston and Crossfit MetroWest are hosting the Fight Gone Bad Fundraiser to benefit the Prostate Cancer Foundation. We still need athletes and donations!
Take the time to sign up and participate. Every rep done counts toward our team total, so every athlete counts! We have slots for athletes at 1:00 p.m., 2:00, and 3:00.
If you can't make it, please give whatever you can. Even a few bucks makes a whole lot of difference. You can access the donation page through the team link below.
Fight Gone Bad (FGB) is one of the most intense workouts in the Crossfit arsenal. It's three rounds of five exercises, with a one-minute rest between rounds. At each station, the Crossfitter has to pump out as many reps as possible.
Row (calories)
Wall Ball
Sumo Deadlift High-pull (75#)
Box Jump (20")
Push Press (75#)
If you'd like to participate, join our team. It's going to be great!
The Fundraiser coincides with our Open House--bring friends and family, and show them what Crossfit is all about! All are welcome!
090506
3 rounds for time:
10 one-arm hang squat snatch (10 left, 10 right)
10 pullups
10 handstand pushups
Use 20, 30, 35, or 40# DB for snatch. Substitute jumping pullups, handstand negatives, or military press negatives, as needed.
Post time, load, and modifications to comments.
10 one-arm hang squat snatch (10 left, 10 right)
10 pullups
10 handstand pushups
Use 20, 30, 35, or 40# DB for snatch. Substitute jumping pullups, handstand negatives, or military press negatives, as needed.
Post time, load, and modifications to comments.
Marcia takes a walk in the park...
Saturday, September 02, 2006
090206
Jackie
1000m Row
50 thrusters (45# bar)
50 pullups
Post time and modifications to comments.
Dave and Polly
1000m Row
50 thrusters (45# bar)
50 pullups
Post time and modifications to comments.
Dave and Polly
Friday, September 01, 2006
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