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7.4.19- Happy 4th of JULY!

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Happy 4th of July. Thank you to those men and women who serve and protect our country on a regular basis. Your sacrifice does not go unnoticed. Today, we honor all who have lost their lives in the line of duty fighting for our freedom. 

Today’s Workout

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

The “Glen” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Friday, October 12, 2012.

This whole workout, as well as the run substitutions can be tailored to individual athletes. Looking to complete this in under 40 minutes. Each run substitution should take athletes anywhere between 7-10 minutes. Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

“You definitely lived up to the words of Hunter S. Thompson: “Life should not be a journey to the grave with the intention of arriving safely in a pretty and well-preserved body, but rather to skid in broadside in a cloud of smoke, thoroughly used up, totally worn out, and loudly proclaiming “Wow! What a ride!”

When I skid in broadside in a cloud of smoke myself I’ll expect to see your smiling face handing me a cold beer. See you on the other side, brother. You are missed by many.” – Brandon Webb is a former Navy SEAL, author of a memoir, “The Red Circle,” and editor-in-chief of SOFREP (Special Operations Forces Report). He served with his best friend, Glen Doherty, at SEAL Team 3, where they were sniper students together.

  • Glen
    • For Time:
      • 30 Clean and Jerks (135/95#)
      • Run 1 Mile
      • 10 Rope Climbs
      • Run 1 Mile
      • 100 Burpees

7.3.19- Holiday Schedule

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4th of July Schedule: 7:30,8:30,9:30am Classes ONLY. We will resume a normal schedule Friday, July 5th. Drop Ins, please reserve a spot in class online ahead of time! Thank you for your understanding.

Today’s CrossFit Workout

Strength

  • 3 Rounds for Total Weight
    • 50’ Dual DB/KB Walking Lunge
      100m Sandbag Carry (1 break max)

Conditioning

  • For Time:
    • 50 Cal Assault Bike
      25 Sandbag Over Shoulder (100/75#)

CRX: 100#+/75#+

Today’s SWEAT Workout

  • Tabata:
    1 – Assault Bike
    2 – Pushups
    3 – Jumping Lunges
    4 – 1-Arm KB Rows (odd-R, even-L)
    5 – Hollow Rocks

6.2.19- Tuesday

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Today’s CrossFit Workout

Conditioning

  • Every 6:00 x 5 Rounds
    • 20/15 Cal Row
      15 Wall Balls (20/14#)
      10 Ring Dips
      5R/5L Dual DB Step Ups (2×50#/2×35#)
      Max Unbroken Pushups
  • CRX: Wear a vest

Today’s SWEAT Workout

Weightlifting

  • EMOM7: 2 High Hang Power Cleans

Conditioning

  • AMRAP15
    • 12 Deadlifts
      9 Hang Power Cleans
      6 Push Presses
      300m Run

 

7.1.19- Monday!

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Today’s CrossFit Workout

Weightlifting

  • 3 Position Snatch (Build to a heavy for the day)

Conditioning

  • 3 Rounds For Time
    • 500m Run
    • 15 Toes To Bar
    • 5 Overhead Squats (155/105#)

Today’s SWEAT Workout

  • 3 Rounds
    • 1:00 Plank
      750m Row/Ski
      50 Air Squats
      25 V-Ups

6.30.19- Sunday

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Today’s Schedule:

8AM Recovery Yoga

9AM SWEAT

10AM Barbell Club

11AM SWEAT

12-1PM Open Gym

Today’s SWEAT Workout

  • 25:00 Cap
    • 500m run
      20 Box jump overs
      50 Dumbbell snatches
      400m run
      30 Box jump overs
      40 Dumbbell snatches
      300m run
      40 Box jump overs
      30 Dumbbell snatches
      200m run
      50 Box jump overs
      20 Dumbbell snatches
      Max DB Step-ups in remaining time

GO HARDER:
50/35#
24/20″

6.29.19- Team Saturday

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4th of July Schedule:

  • 7:30, 8:30, 9:30AM

Drop Ins, please reserve your spot in class ahead of time! Thanks!

Today’s Workout (CrossFit + SWEAT)

  • In Teams of 4, complete For Time:
    • 250/210 Calorie Row
      250 Burpees
      300 KBS
      300 Wallballs (20/14)
      *alternate every 20/15 calories
      *partners can assist after stations have been completed

6.27.19- Thursday

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Today’s CrossFit Workout

Conditioning

  • “Like .T.J”
    • 5 Rounds for Reps
      10 Bench Presses (135/75#)
      10 Strict Pull-Ups
      Max DB Thrusters (2×40/30#)

Goal is to complete 100 Thrusters

CRX: 185/125#, 2×50#/2×35#

Today’s SWEAT Workout

  • AMRAP 20
    • 16 Box Step Ups (1×50/35#)
      14/12 Ski/Row Erg Calories
      1 Rope Climbs
  • At the 21 minute mark:
    • Tabata Situps

GO HARDER
2×40/30
2 Rope Climbs

6.26.19- Wednesday

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Today’s CrossFit Workout

Conditioning

  • Alternating w/ Partner, or 1:1 Rest
    • 5 x 500m AAB
      3 x 1,000m AAB
      1 x 2,000m AAB

Record slowest round at each interval
40 min cap

Today’s SWEAT Workout

  • 5 Rounds
    • 10 1-Arm Swing (R)
      50′ Front Rack Lunge (R)
      10 KB Push Press (R)
      50′ KB Overhead Carry (R)
      500m Assault Bike
      10 1-Arm Swing (L)
      50′ Front Rack Lunge (L)
      10 KB Push Press (L)
      50′ KB Overhead Carry (L)

Swings are Russian
GO HARDER:
53/35# KB

6.25.19- Tuesday

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Today’s CrossFit Workout

Strength

3-5 Rounds for QUALITY:

  • 6R/6L Single Leg Deadlift
  • 2R/2L Turkish Get Up
  • Max L-Sit

Conditioning

  • EMOM 15
    • 1) 10 Burpee Over Bar
      2) 10 Toes to Bar
      3) 3 Unbroken Deadlifts

Today’s SWEAT Workout

  • AMRAP25
    • 5 Bench Press
      10R/10L 1-Arm KB Row
      15 Wall Balls
      :20 Hollow Hold + 20 Hollow Rocks

Monday 6.24.19

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CrossFit:

Strength:
Overhead Squat 7×5 (Every 1:30 for 7 Sets)
Metcon:
Rannie
25-20-15-10-5
Power Snatch (75/55)
50-40-30-20-10
Double Unders
Speakeasy Sweat:
Every 2:30 x 5
16/12 Calorie Row
6 Burpees over the erg
IMMEDIATELY INTO
Every 2:30 x 5
200m Run
6 Burpees

GO HARDER:
18/14 Calorie Row / 8 burpees
Score completed rounds