WORKOUT OF THE DAY

THE W HOTEL-DETAILS OF THE FUNDRAISER-APRÈS CROSSFIT

I need everyone to pay attention to the details please…… The party on Saturday June 25th at 6pm is located at The W Hotel on 100 Stuart Street Boston, MA   We will be hanging out at the restaurant/bar portion called The W Galleria.  Things about the Party -Show up at 6pm sharp and will go

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WOD: 10-05-16 Kendra gets sweet (part 2)

WOD:  For time: 8000M partner Row Non – rowing partner holds Double KB Front Rack (2×24/2×16) Once the Kettlebells are dropped = AMRAP Handstand Hold 15 Burpee penalty for a transition longer than 5 seconds between the KB Front Rack Hold and the HS hold == Kendra time… What’s the Fuss About High Fructose Corn

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WOD: 9-25-16

Team WOD:  For the least number of sets possible: 100 Pull Ups 100 Power Cleans (95/65) 100 HSPU 100 Shoulder to Overhead (95/65) == I say GIFs… 100 Pull Ups 100 Power Cleans (95/65) 100 HSPU 100 Shoulder to Overhead (95/65) But you say JIFs, CG ==

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WOD: 9-27-16

Pre WOD:  4 sets of: AMRAP unbroken Kettlebell Push Press (24/16) Rest 1 minute between arms 3 sets of: 6 – 8 Strick Knees to Elbows @ 3111 6 Heavy Double Bent DB Row @ 20×1 WOD:  4 rounds for time of: 3 Wall Climbs 20 second Top of Chin Up Hold – throat touches bar

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WOD: 9-28-16

WOD:  15 min AMRAP: 400M Run 20 RKBS 1 TGU/ side 20 Hollow Rocks Rest 5 minutes Partner 5K Row Switch after non-rowing partner completes 30 second towel hang + 45 second Superman Hold == I’m working on it… Just give me a sec alright.  I’ll let everyone know, CG ==

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WOD: 9-29-16

Pre WOD:  Build across 5 sets of: 1 + 2 Halting Snatch Grip Deadlift + Hang Snacth Pull (1+2) Rest 2 minutes in 12 minutes build to a heavy: 3 Position Power Snatch 3 sets of: 6 Lean Away Pull Ups 20 – 30 second Ring Support / turnout WOD:  10 – 1 reps for time

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WOD: 9-26-16

Pre WOD:  Build to: Heavy Squat Clean for the day: Take 82.5% and perform 4 more singles Rest 2 minutes 3 sets of: 20 seconds of Bulgarian Ring Row Hold WOD:  For time: 5 Squat Cleans (135/95) 10 Chest to Bar Pull Ups 5 Squat Cleans (165/115) 10 Chest to Bar Pull Ups 5 Squat Cleans (185/125) 10 Chest to

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