Vay-K Workouts

Because he's really nice and a little crazy, Will is going to host some classes this week. We're still closed, so don't get all nutty and show up at other times--this is what we've got:

Thursday morning 0600
Friday morning 0600
Saturday morning 0700

If you're out of town, just do "Fran" everyday, preferably in your in-laws' living room using their toy poodle for the thrusters and the china cabinet for pull-ups.

Here's some inspiration:

122206

CFWU

WOD: "Chelsea"

Every minute, on the minute, do:
5 Pull-ups
10 Push-ups
15 Squats

Continue until you cannot complete the prescribed repetitions within the minute with good form.

Post number of completed rounds to comments.

Skill: Front Squats 5 x 3

Post maximum load lifted for three reps to comments.














Rest up! 2007 is just around the corner!

122106

CFWU

WOD: "Angry Karen"
150 Rage Ball Shots for Time

Rage Ball is a ball slam followed by a wall ball shot (1 rep).

Skills: Medicine Ball Ab Work, Agility Obstacle Course

Post Time to Comments.



What are you lookin' at?

122006

CFWU 2x15

WOD: "Tabata This"

Pull-ups
Push-ups
Sit-ups
Squats
Rower

Each exercise is done for eight rounds, 20 seconds on, 10 seconds off. There is a 1 minute rest between exercises.

Your score for each exercise is the lowest number of reps/calories completed in any interval.

Skill: Gymnastics Practice/Joint Mobility

Post cumulative score to comments.

121906

CFWU

WOD: 3 rounds for time
25 Dynamax Ball/Plate Clean & Jerk
25 Jumping Ring Dips
25 Ball Slams
400m Sprint

Skill: Ring Work/Abs

Post time and modifications to comments.

121806

CFWU

Skill: Deadlift 5-3-2-2-1-1-1-1

WOD: "Kelly"
5 rounds for time:
400m Sprint
30 Box Jump
30 Wall Ball

Post maximum deadlift and WOD time to comments.

121506

CFWU 2x15

Skills: Clean 1-1-1-1-1 Snatch 1-1-1-1-1

WOD: 1 Mile Run

Post Max Effort Clean, Max Effort Snatch, and Run Time to Comments.

121406

Crossfit Gift Certificates are still available! Talk to Neal or any of your trainers for more information!

CFWU

Skill: Thruster Max Effort 5-3-2-2-1-1-1-1

WOD: As Many Rounds As Possible (20 minutes)
5 Snatch-Grip Deadlifts
5 Snatch-Grip Highpulls
5 Snatches

Use 45, 65, or 95 pound barbell.

Post maximum thruster to comments.
Post completed rounds and modifications to comments.

Give the Gift of Kick-@$$ Fitness!

With the holidays upon us, most folks are getting fatter, gorging themselves on chocolate and cookies.

Not you. You're a Crossfitter. While everyone else is putting on the pounds, you're burning calories like it's going out of style.

Now you can share the experience. Crossfit Boston is offering special rates on gift certificates, allowing you to introduce a loved one to the joy that is Crossfit.

We're offering Phase I training at a discount--Only $150.00. This package includes three private sessions and a class, bringing newbies up to speed with the basic movements of Crossfit. Get your friends and family to join you by preparing them for the rigors of Crossfit training!

For those who prefer private training, we're offering three sessions for $199.00. Whether your athlete wants to refine their technique or learn brand-new skills, this is the venue.

Custom packages are available upon request.

Give the gift of elite fitness--your loved ones will thank you. Contact Neal at neal@crossfitboston.com or stop by the Facility anytime.

121306

CFWU

Skills: One-arm Split Jerk, One-arm Snatch, One-arm Clean
5 to 8 reps each arm for each exercise, three times through

WOD: As Many Rounds As Possible (20 minutes):
5 Overhead Press
5 Push Press
5 Push Jerk

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

121206

CFWU

Stations:
RDL
Natural Glute-Ham Raise
Ball Slams

WOD: As Many Rounds As Possible (20 minutes)
5 Overhead Squats (45/65/95)
5 Front Squats
5 Back Squats

Post completed rounds and load to comments.

121106

CFWU

WOD: "Diane"
21-15-9
Deadlifts (225)
Handstand Push-ups

Skill: Cleans

Post time and modifications to comments.

120806

The 6:30 pm class is cancelled for the Crossfit Boston Social!

CFWU 2x15, 25 Shoulder Dislocates

Skill: Push Press Max Effort

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

WOD: 15-12-9
Snatch (75% 1RM)
Muscle-up
Turkish Get-up (.75 pd/1 pd/1.5 pd)

Post Push Press Max and WOD time and modifications to comments.

120606

CFWU 2x15, 25 Shoulder Dislocates

Dynamic Warm-up

Skill: Jerk (45/75/95)

WOD: "EC"

As Many Rounds As Possible (20 minutes):
20 Push Jerks (110/75)
40 Double Unders
20 KB Sumo Deadlift High-pulls (2 pood/1.5 pood)

Post modifications and completed/partial rounds to comments.


Bart reaches triple extension on the rack pull.

120506

CFWU 3x10, shoulder dislocates

Skill: Clean grip rack pulls

WOD: 30 muscle-ups for time

Modification A: 45 “High” Jumping Pull-ups for time

Modification B: 10x5
Jumping Muscle-ups
Bench Dips


Marcia Stephens, triple extension.

120406

CFWU 3x10, 25 dislocates

Skill: Snatch/Power Clean

WOD: 50-35-20

KB Swing (1.5 pd)
Pull-ups
Push-ups


Getting the shoulders in front of the hands is critical for a successful muscle-up.

120206

Painstorm XX

Brought to you by:
Karl Steadman and the good folks of Crossfit Manchester UK (coming soon).

1 min at each station with 1 min rest after each 5 (Fight Gone Bad style).
TWO rounds (Two times through each rotation 40 minutes of total work time).
Score equals total reps just like FGB (only worse).

Rotation A
1 - hspu
2 - m/up
3 - squats
4 - sit ups
5 - pull ups

Rotation B
1 - kbell swing
2 - kbell left arm snatch
3 - kbell walking lunge
4 - kbell right arm snatch
5 - kbell goblet squat

Rotation C
1 - push press
2 - sdhp
3 - split jerk
4 - power clean
5 - thruster

Rotation D
1 - burpees
2 - 10m sprint
3 - pull up
4 - push up
5 - row

Loading is 40kg (95lb) with 16kg kbell. Scale to suit.

Post score to comments, if you're able to type.

120106

CFWU 1x15, 25 shoulder dislocates

Dynamic Warm-up

Skills: L-sit, Tuck Planche, L-sit to Tuck Planche to Handstand

WOD:

Snatch-grip Deadlift 5-5-5

Snatch 5-5-5

Post loads to comments.


Sammy, mid-plyometric push-up.