NEW SITE!

We have upgraded our website and we will no longer be using this one. Please check us out at:

crossfitboston.squarespace.com

And stay up to date with the happenings at CrossFit Boston!

Thanks for your support,
Neal Thompson

061507

Warmup

Skill: Front/Back Lever Variations

WOD: 10 Rounds for Time
10 Pullups
10 Pushups
10 Box Jumps


WOD Demo!


Taury blasting through an 800.

Newsletter

If you have not received our newsletters this month and would like to be included, please post your e-mail address to comments or just sign up through the link to the right.

061407

Warm-up

Skill: Practice handstands for 20 minutes. Work at your ability level, ie. against the wall, free standing, parallettes, or rings.

WOD: "Michael"

3 rounds

800 meter run
50 Sit-ups
50 Back extensions

Post time to comments.


Colin moves some weight.

061307

Warm-up

Test: 1000m Row

WOD: Back Squat
60%X5X1, 70%X5X1, 80%X3X1, 90%X3X3

The first set is 60% of your maximum for five reps. The second is 70%, etc. Work up to 90% for three sets of three.

Post your row time and load used for final three sets to comments.


The 6 p.m. class takes on the ten-minute snatch test.

061207

Warm-up

Skill: Agility Drills

WOD: Ten Minute DB Snatch Test

Do as many one-armed snatches as you can in ten minutes. You may switch hands as much as desired, but you cannot put the dumbbell down. If you do, the test ends. Use 30, 35, 40, or 55 pounds.


The view from the Olympic Training Center, Colorado Springs.

061107

Warm-up

Skill: Overhead Squat (Bar Only)

WOD: 100m Sprints
5 attempts at maximum effort


Natalie Woolfolk pulls under a snatch at the Olympic Training Center last Friday.

Saturday Olympic Weightlifiting

Class is cancelled for this week. We will resume our regular schedule again next Saturday.

060807

REMINDER: THERE IS NO 8AM OR 6PM CLASS THIS FRIDAY. THERE IS 6AM, 7AM, AND NOON CLASS.

Warm-up

Test: 800 meter run

WOD: "Cindy"
In twenty minutes complete as many rounds as possible (AMRAP), of:

5 Pull-ups
10 Push-ups
15 Squats

Post to comments your 800 meter run time and total rounds completed including any fractions.

Practice those ring dips.

060707

Warm-up

Skill: Ring Dip - use bands or partners for assistance as needed

WOD: Team Workout - Relay Races

3 Rounds of:
Broad Jump 40'
20 Tire Sledges
Farmer Walk, 55#DB
20 Sandbag shoulder cleans, 50 pounds
Farmer Walk, 55#DB
20 Burpees
Walking lunge 40'
20 Pull-ups

Work in teams of two. The first athlete must complete the entire sequence of exercises before the second athlete begins. Post time to comments.


Fredrica pulling some weight.

060607

Warm-up

Skill: Cleans from Position 2 and Jerk

WOD: Front Squat

60%x5x1 (One Set of Five at 60% 1RM)
70%x5x1 (One Set of Five at 70% 1RM)
80%x3x1 (One Set of Three at 80% 1RM)
90%x3x3 (Three Sets of Three at 90% 1RM)

Rest 3 minutes between sets when working above 80%. Post loads to Comments.


Niko contemplates a set of heavy deads.

060507

Warm-up

Skill: False grip Pull-ups w/partner assist

WOD: 12-9-6-3
Deadlift (275, 225, 185, 135)
Shoulder Press (115, 95, 75, 45)

Post WOD time to comments.


Ray and Neal take it to "Karen".

060407

Warm-up

Skill: Pistols

WOD: "Karen"
150 Wall Ball Shots for Time


Ray practices his squat.

Saturday Olympic Lifting

Skill Development:

Barski Cleans
Three-Position Cleans
Inch-a-Second Cleans


Justin cranking through 'Upside Down Fran' in a mere 4:38.

060107

5:30pm Class TODAY and TOMORROW'S 11AM INTRO CLASS are CANCELLED for a Weekend Seminar.

CFWU

Skill: 20 minutes of Striking and Kicking

WOD: Two rounds for time of:

2 Rounds for Time:
30 Dumbbell Deadlift
30 Dumbbell Cleans
30 Dumbbell Jerks

Use the same weight for all three movements. Post load used and time to comments.


john hackleman coaching how to strike. courtesy of crossfit.com