0131007

CFWU

Strength: Thrusters
3-3-3-3

WOD: "Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

or

"Fran" 21-15-9
Thrusters (95)
Pull-ups

Post Loads and Times to Comments.

013007

CFWU

Strength/Power: Weighted Jumping Back Squats (50% 1RM)
5-5-5

WOD: 50-40-30
DB Hang Power Cleans (35/25)
DB Push Press (35/25)
Double Unders

Post Loads and Time to Comments.

012907

CFWU

Strength: Front Squat 3-3-3-3

WOD: 100 Pull-ups for Time

Post loads and time to comments.

012607

CFWU/Burgener Warm-up

Strength/Power: Snatch
2-2-2-2

WOD: Tabata Hell
DB Cleans (30#)
Pull-ups
Push-ups
Row
DB Thrusters (20#)
KB Swings (1 pood)

012507

CFWU 2x15

Strength: Overhead Squat 4x2

WOD: "Elizabeth"
21-15-9
Squat Cleans (135/95)
Ring Dips

Tabata Knee-to-Elbows

Post loads, WOD time, and Tabata score to comments.


Sean is a swinger.

012407

CFWU 2x15

Strength: 3x3 Deadlift (90-92% 1RM)

Testing: 1-Minute Max Effort
Push-ups
Pull-ups
Sit-ups

WOD: 21-15-9
Ball Slams
Box Jumps

Post Loads, Max Effort Numbers, and WOD Time to Comments.

012307

CFWU

Review: Split Jerk

WOD: 3 Rounds for Time
20 SDHPs
20 Split Jerks
20 Squat Jumps

Skill: 3 500-Meter Rows

Post WOD time and rowing splits to comments.


Rod and Scott.

012207

CFWU

Skill: 3x3 Clean and Jerk

WOD: "Grace"
30 Clean and Jerk for Time (135)

Post loads and modifications to comments.

011907

CFWU

Skill: Max Front Squat

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

WOD:
75 Wall Ball Shots
Rest 1 minute
75 Push-ups
Rest 1 minute
25 Pull-ups

Post loads and times to comments.

011807

CFWU

WOD: "Kettlebell Blaster"

As Many Rounds As Possible (20 Minutes)
8 Sumo Deadlift High-Pulls
8 Swings
8 Romanian Deadlifts
8 Squats (4 left, 4 right with KB in the rack position)

Skills: L-sit to Handstand

Post time to comments.

011707

CFWU

Skills: Tall Snatch/Split Jerk

WOD: 5 Rounds for Time
40 Box Jumps
15 Overhead Squats (45/65/75/95)

Post time to comments.


PJ Lovely and one of his sons work the pegboard at Crossfit Newport Rec.

011607

CFWU

WOD: 30-Minute Stations
5 Skin-the-Cats
5 L-sits from Support
5 Piked Ring Push-ups
5 Bar Front Levers

Skills: 3x3 Press, Turkish Get-ups, Abs, Relays

Post loads and experiences to comments.

011507

CFWU

WOD: Back Squat, 10x1 or
Front Squat and Jerk, 5x5.

50 Wall Ball for Time.
50 Ball Slams for Time.

Post loads and times to comments.

011207

CFWU

WOD: 10 Rounds
30 Seconds of Squats
30 Seconds of Push-ups
30 Seconds of Jumping Pull-ups
30 Seconds of REST

Skills: Team Relays

Post experience to comments.

111107

CFWU

WOD: "My Pet Rocks" III

Partner up. Each pair of athletes is responsible for a 30 or 40-pound pair of dumbbells, which cannot touch the ground during the entire workout. As one athlete works, the other holds the "Pet Rocks". Athletes will alternate with each exercise.

3 rounds for time:
30 Plate Cleans (25/35)
30 Ball Slams
30 Push-ups
400m Sprint

Post time to comments.

011007

CFWU

Deadlift 3x3

WOD: 15-12-9
Heavy Dumbbell Cleans
Dumbbell Push Press
Pull-ups

Post time and loads to comments.

010907

CFWU

Skills: Knee-to-elbows and Toe-to-bar

WOD: 21-15-9
Thrusters (65/95/135)
Sumo Deadlift High-pulls (65/95/135)

Tabata Sit-ups
Tabata Squats

Post time to comments.


Max and Erik assaulting the rings.

010807

CFWU

Skills: Ring Supports, Ring L-sits, Inverts, Levers

WOD: 5 Rounds for Time
30 Kettlebell Swings (1.5 pood/1 pood/.75 pood)
20 Push-ups
15 Pull-ups
10 V-ups

Post achievements to comments.


Marcia Stephens on "C-Wall", Quincy Quarry. Photo by John Knight.

010507

CFWU

WOD: 5 Rounds for Time
20 Slam Ball
200m Sprint
15 Wall Ball
10 Turkish Get-ups (5 left, 5 right)

Skills: Gymnastics

Post time to comments.


Sam on "The Prow", Quincy Quarry. Photo by John Knight.

010407

CFWU

WOD: As Many Rounds As Possible in 20 Minutes
10 Bar Tap Squat Jumps
10 Knee-to-Elbows
10 KB Swings (1 pood/1.5 pood/2 pood)

Skills: Gymnastics Fun


Jack Coffin at the FGB Fundraiser.

010307

CFWU

Skill: 3 rounds of 50 overhead squats, rest 3 minutes between rounds.

WOD: 4 Rounds for Time
10 Overhead Squats (95/65/45)
10 Pull-ups
10 Push Press (95/65/45)

Post times to comments.


Sam and Dawn at Again Faster.

010207

CFWU

WOD: 21-15-9
Handstand Push-ups
Pull-ups
Ring Dip
Body Rows

Skill: Plyo Course

Post time to comments.


Jerry Hill, FitForceCamp.com

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.

113006

CFWU 3 x 10, 25 Shoulder Dislocates

Skills: Ring Work

Inverts
Pike
Skin-the-Cat

WOD: As Many Rounds As Possible (20 minutes)

10 Ring Dips
15 Box Jumps
10 Turkish Get-Ups (5 left, 5 right)

Post number of completed rounds to comments.


L-sits are fun!

112906

CFWU 3x10, 25 shoulder dislocates

Skills: L-sit, hollow rock

WOD: Pull-up Madness

Do 1 pull-up in the first minute, 2 pull-ups in the second minute, 3 pull-ups in the third minute...

Continue until you are unable to complete the prescribed number of pull-ups in any given minute.

Post completed rounds to comments.


Kim Kaltreider.

112806

CFWU 2 x 10

Skills: Forward roll, Handstand to roll, Cartwheels

WOD: "Fra-grace-elen"

21-15-9

Hang Clean Thrusters (95/65/45)
Pull-ups
200m Sprint

Do 21 Hang Clean Thrusters, 21 Pullups, 200m Sprint, 15 Hang Clean Thrusters, 15 Pullups, 200m Sprint...

Post Time and Load to Comments.


Leo, Sumo Deadlift High Pull, Fight Gone Bad.

112706

CFWU 3 x 10

Skill Practice: Handstands

WOD: Karen

150 Wall Ball Shots for Time.

Post time and modifications to comments.


Sam and Lynne battle it out in Southern New Hampshire.

112206

CFWU 3x15, 50 Shoulder Dislocates

WOD: Fight Gone Bad

3 rounds, 1 minute at each station, 1 minute rest between rounds. Athletes move between stations at the end of each minute. Clock runs continuously.

Row (calories)
Wall Ball (reps)
Sumo Deadlift High-pull (reps)
Box Jump (reps)
Push Press (reps)


Colin Campbell on his way to a solid 277.

112106

CFWU 3 x 15

Box jump, 20 inch box
8 intervals; 30 seconds on, 30 seconds off
score lowest number of repetitions to comments

WOD: 30-20-10

Deadlifts (185/135)
Pull-ups
Glute-ham Sit-ups

Post time to comments.



Ben likes Crossfit.

112006

CFWU - 3x10

"J.T."

Reps of 21-15-9 for time:

Ring Dips
Push-ups
Handstand push-ups

Rest 3-5 minutes

5 x 200 meter run repeats (30 seconds rest between efforts)

Post to comments "J.T." time and 200 meter effort.


mike perry

111806

CFWU - 2x15

WOD

Clean

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

Rest 5 minutes

Row 1000 meters

Rest 5 minutes

Row 1000 meters

Cleans are to be done from the floor and with a full squat each repetition. Post loads used for each set while the last three single attempts should be one rep maximums. Post each row score to comments.


Fredrica hanging out with Niko after a workout

111706

CFWU 3 x 8, 25 shoulder dislocates

Max Effort: Double Unders

WOD: For time
20 Box Jumps
15 DB Hang Squat Cleans, (40,30,20# DB)
20 Split Squat Jumps
15 DB Snatches, (40,30,20# DB)
20 Plyo Push-ups
15 Dumbbell Thrusters, (40,30,20# DB)
20 Weighted Burpees, (20,15# DB)
15 Pull-ups

Post time to comments.

111606

CFWU 3 x 15

100 Burpees for time

WOD: 3 rounds for time

15 One-Arm Dumbbell Snatches (Left)
15 One-Arm Dumbbell Snatches (Right)
40 Walking Lunges

Post times for Burpee effort and WOD to comments.


Thor shows them how it's done--Yeah, Burpees!!!

111506

CFWU 2 x 15 (omit pull-ups/push-ups)

Max Effort Push-ups, 3 minute rest, Max Effort Pull-ups

WOD: For Time

50 Knee-to-elbows
50 DB Thrusters (30#)
50 Pull-ups
50 Push-ups
50 DB Cleans (30#)

Post maximum effort results and WOD time to comments.


Napping for time...

111406

CFWU 3 x 10

100 Air Squats, 3 minute rest, 100 Air Squats

WOD: Push Press

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

Post Air Squat times and Push Press loads to comments.


Sami Rodriguez finishes mile three of the Marine Corps PFT.