WOD & Blog

Tuesday 08.22.2017

By Samy Daghir / August 21, 2017 / 0 Comments

Warm-up Drills
I. Speed Rope x 2-3:00
II. 2 rounds for quality of
7 x KB Swings
7 x Wallball
7 x Burpees
III. Mobility

“Filthy Fifty”
For time:
50 x Box Jumps (24/20)
50 x Jumping Pull-ups
50 x KB Swings (24/16)
50 x Walking Lunges
50 x Knees-to-elbows
50 x Push press (45/35)
50 x Back Extensions
50 x Wallballs (20/14)
50 x Burpees
50 x Double-unders

Notes: Athletes within their initial three months of CrossFitting will scale to the “Dirty Thirty” version of this workout which assigns a workload of 3o repetitions per movement. All athletes, both scaled and rx, will be further challenged to finish under a 40:00 time cap. Reference scores from WOD posted 04.30.2015.

Post time to comments.

Skill Development
I. GOAT Work

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Monday 08.21.2017

By Chase / August 20, 2017 / 3 Comments

Another great Saturday session with the men from New England Recovery & Wellness. We’re so glad that we’re able to be a part of helping them achieve a healthier lifestyle. Awesome job gents!

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
5 x Front Squat
5 x Push Press
5 x Thrusters
III. Mobility

Impact/Focus: Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat.

Back Squat 3-3-3-3-3

Notes: Compare scores to 06.19.2017

Post loads to comments.

“Frangelic”
Complete as many rounds/reps as possible in 13:00 of

Run 200m
10 x Thrusters (95/65)
10 x Chest-2-Bar Pull-ups

Post rounds/reps completed to comments.

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Friday 08.18.2017

By Chase / August 18, 2017 / 3 Comments

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
:20 Handstand Hold
5 x Kip Swings
7 x Hindu Push-ups
III. Mobility

Impact/Focus: Deadlift (Week 6)
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.

Deadlift 5-5-5-5-5 (+5-10lbs from previous week)

Notes: 75% work was based off current 5-rep max established on 07.07.2017.

Post loads to comments.

“Tang”
Complete for time

15 x Box Jump Overs (24/20)
12-9-6 reps of
Handstand Push-ups
Toes-2-Bar
15 x Box Jump Overs (24/20)
12-9-6 reps of
Handstand Push-ups
Toes-2-Bar
15 x Box Jump Overs (24/20)

Post times to comments.

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Thursday 08.17.2017

By Samy Daghir / August 16, 2017 / 2 Comments
Congratulations to Coach Chase on earning his CrossFit Level 2 this past weekend!

Warm-up Drills
I. Run 200m
II. 1-2 Rounds of
Medicine Ball Complex
5 x Air Squat to Med Ball
5 x Med Ball Deadlift
5 x Med Ball Deadlift + Shrug
5 x Medicine Ball Cleans
5 x Med Ball Thrusters
5 x Med Ball Thruster Toss+Catch (in place)
5 x Squat Jump off Medicine Ball to max height
III. Mobility

“Team Metcon”
Complete as many rounds/reps as possible in 20:00 of the following:
Partner 1: Run 400m
Partner 2: while Partner 1 is running complete
20 x Overhead Walking Lunges ([email protected]/50lbs)
20 x Wallball (20/14lbs)

Notes: Walking Lunges are performed 10 reps on one arm and then 10 reps on the other arm each round. the db may move overhead via one arm snatch, clean &jerk, push press or press to establish a stable, functional position at lock-out before working through the lunges.

Score is total rounds/reps of Lunges and Wallball.

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Wednesday 08.16.2017

By Chase / August 16, 2017 / 6 Comments


It’s that time of year again when we have to start saying goodbye to our college kids. Good luck Mel and Chase, we miss you already!!

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Warm-up
High Knees
Butt Kicks
Shuffle
Karaoke
Hip Circles
Walking Lunges
III. Mobility

Impact/Focus #1: Snatch Complex
Warm up as needed (3 sets x 2-3 reps) before working to establish a maximum effort in the following complex.

1 x Snatch + 2 x Overhead Squats

Post loads to comments.

Impact/Focus #2: Midline EMOTM
Complete the following workload every minute on the minute for 10:00.

Odd: 15 x GHD Sit-ups
Even 20 x Hammer Strikes

ROMWOD
“Rise”

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Tuesday 08.15.2017

By Samy Daghir / August 14, 2017 / 5 Comments

Warm-up Drills
I. Run 400m
II. Coaches Choice
III. Mobility

Impact/Focus: Muscle-ups
Select from the following for Muscle-up training options based on skill competency:
I. Kipping Muscle-ups 4-4-4-4-4
II. Strict Muscle-ups 2-2-2-2-2
III. Transitions 8-8-8-8-8
IV. Supersets 7-7-7-7-7 of
Pull-ups + Ring/Static Dips

Notes: Reference WOD from 01.03.2016 HERE.

Post training to comments.

“Classic Archetype”
4 Rounds for time of
Row 250m
12 x Push Press (115/85lbs)
50 x Double-unders

Notes: Single-under scaling for today is 2:1. Rx+ may go to 135/95.

Post times to comments.

Skill Development
I. Pull-ups 5 sets of (7 @ 81X2 tempo) Score is getting stronger
II. 3 sets Push-ups (15 @ 2111 tempo) Score is getting stronger
*move to rings if able
III. L-sit (tabata) Score cumulative seconds in hold.
or
IV. MOBILITY WORK x 8-10:00

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Monday 08.14.2017

By Chase / August 13, 2017 / 5 Comments

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Deadlift (45lbs)
5 x Power Clean
10 x Air Squat (Squat Therapy)
III. Mobility

Impact/Focus: Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squats.

Back Squat 5-5-5-5-5

Notes: Compare scores to 07.17.2017. Athletes should aim to hit a number higher then their 7RM that we’ve been using for the past 3 weeks.

Post loads to comments.

“Smokey Bones”
Complete for time

1-2-3-4-5-6-7-8-9-10 x Power Clean (95/65)
10-9-8-7-6-5-4-3-2-1 x Burpees (to 45lb Plate)

Post times to comments.

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Friday 08.11.2017

By Chase / August 11, 2017 / 3 Comments

Warm-up Drills
I. Run 200m
II. 2-3 rounds of
:20 Plank Hold
10 x Hindu Push-ups
10 x Suitcase Deadlift (2 KB, 24/16)
III. Mobility

Impact/Focus: Deadlift (Week 5)
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.

Deadlift 5-5-5-5-5 (+5-10lbs from previous week)

Notes: 75% work was based off current 5-rep max established on 07.07.2017.

Post loads to comments.

“Jack in the Box”
Complete as many rounds/reps as possible in 12:00 of
Run 400m***
8 x Box Jumps (24/20)
12 x Push-ups
18 x GHD Sit-ups

Rx+ = Ring Push-ups

***Notes: The 400m run is non-repeating and is only completed once at the start of the workout. The box jumps, push-ups, and sit-ups are done for as many rounds/reps as possible.

Post rounds/reps completed to comments.

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08.10.2017

By Chase / August 10, 2017 / 3 Comments

Warm-up Drills
I. Run 400m
II. Coaches Choice
III. Mobility

Impact/Focus: Walking Lunges
Warm up as needed with 2-3 sets of 6 reps each.
Athletes will have 4 attempts to move a maximum load for 10 steps of walking lunges (back rack).

10 steps x Walking Lunges (Back Rack)

Post loads to comments.

“Body Slaw”
Complete 4 rounds for time of
5 x Bar Muscle-ups
15 x ‘American’ KB Swings (24/16)
21 x Wallball (20/14)

Notes: Scaling for bar muscle ups will be 2 x chest-2-bar pull-ups or current level of pull-up progression.

Post times to comments.

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08.09.2017

By Chase / August 9, 2017 / 2 Comments

Warm-up Drills
I. Run 200m
II. 2-3 rounds of
5 x Deadlift (45/35)
5 x Barbell Row
5 x Clean
5 x Front Squat
5 x Push Jerk
III. Mobility

Impact/Focus: Clean Complex
Warm up as needed (3 sets x 3 reps) before working to establish a maximum weight in the following complex.

1 x Clean + 1 x Front Squat + 1 Push/Split Jerk

Notes: Today’s movement will require catching the bar in the bottom of the squat position.

Post loads to comments.

Flight Simulator AMRAP
Complete the following pyramid of Double-unders as many times as possible against a 10:00 Running Clock:
5-10-15-20-25-20-15-10-5

Notes: Complete each rung on the ladder unbroken before moving on.  All the way up and down is a complete evolution.

Post rounds completed to comments.

ROMWOD
“Harmony”

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