March 2014

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WOD – April 1, 2014

A big shout out to everyone that participated in the CrossFit Games Open this year. You all did great and made us proud!

 

WOD

3 Snatch grip DL EMOM x 7 mins. @ bodyweight

then

“Funny Business”

21-15-9

C2B pull-ups

HRPU

50 DU per round (1/2 must be doubles/attempts)

 

Paleo Challenge WOD

“Jackie”

For time:

Row 1000m

50 thrusters (45#)

30 pull-ups

**Athletes will complete this WOD challenge using the EXACT same weights and/or scaled movements as the original.

NEWS

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

WOD – March 31, 2014

A big shout out to everyone that participated in the CrossFit Games Open this year. You all did great and made us proud!

 

WOD

3 FS every 30 seconds x 5 mins @ bodyweight

then

Cleans 5,5,3,3,2,2,1,1

***Extra credit – 30 HSPU

 

Paleo Challenge WOD

“Jackie”

For time:

Row 1000m

50 thrusters (45#)

30 pull-ups

**Athletes will complete this WOD challenge using the EXACT same weights and/or scaled movements as the original.

 

NEWS

We will be doing another hoodie order. There is an order form on the desk at the gym.  If you are interested, please include your name, size and color request (grey or crimson) on the form by 4/9.

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

WOD – March 28, 2014

 

Paleo Challenge FINAL WEEK!!!

2 point bonus challenge for Paleo challengers – must be completed by 6pm Sunday, 3/30

  • This is also a 2 part challenge…1 point for EACH part completed.

  • Part 1 – Perform 300 sit-ups.  The task does not need to be completed all at once.  Please do not skip WODs to complete the challenge.  This activity is meant to be in addition to your normal workouts.  Sit-ups during warm-ups or as part of a WOD do not count toward your 300.  You may stay late (provided the gym is staffed after hours), or come on your “normal” rest day.  You may also perform the bonus activity at home.  This activity will be on the honor system, so please keep track of your progress.

  • Part 2 – Figure out how to make this a permanent or semi-permanent lifestyle!  This challenge took guts and EFFORT!  Our gym has an amazing community that enabled folks to survive this challenge through support for one another.  Due to popular demand, we will leave the paleo challenge facebook page open since it seemed to be a great outlet for many.  But, how will you continue a paleo/paleo-like or similar lifestyle moving forward?  Take this final week to devise a plan for you and your family once the challenge is over.  You do not need to hand anything in nor write your plan down.  The bonus point is yours so long as you promise to give this some thought!  Of course, share your plans with others should you feel compelled to.

 

WOD

Workout 14.5

For time
21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees (bar facing)

 

NEWS

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

WOD – March 27, 2014

Final CrossFit Games WOD announced tonight at 8pm!!  Come on down to the gym for a live broadcast of the announcement.  Tonight’s announcement is sure to be exciting with 5 former champs throwing down.

 

Paleo Challenge FINAL WEEK!!!

2 point bonus challenge for Paleo challengers – must be completed by 6pm Sunday, 3/30

  • This is also a 2 part challenge…1 point for EACH part completed.

  • Part 1 – Perform 300 sit-ups.  The task does not need to be completed all at once.  Please do not skip WODs to complete the challenge.  This activity is meant to be in addition to your normal workouts.  Sit-ups during warm-ups or as part of a WOD do not count toward your 300.  You may stay late (provided the gym is staffed after hours), or come on your “normal” rest day.  You may also perform the bonus activity at home.  This activity will be on the honor system, so please keep track of your progress.

  • Part 2 – Figure out how to make this a permanent or semi-permanent lifestyle!  This challenge took guts and EFFORT!  Our gym has an amazing community that enabled folks to survive this challenge through support for one another.  Due to popular demand, we will leave the paleo challenge facebook page open since it seemed to be a great outlet for many.  But, how will you continue a paleo/paleo-like or similar lifestyle moving forward?  Take this final week to devise a plan for you and your family once the challenge is over.  You do not need to hand anything in nor write your plan down.  The bonus point is yours so long as you promise to give this some thought!  Of course, share your plans with others should you feel compelled to.

 

WOD

1 Snatch and 2 OHS EMOM x 7 minutes at 1/2 bodyweight

then,

“Mr Magoo”

AMRAP 12 minutes of:

run 20m

5 HRPU

**EMOM perform 10 air squats

Post number of rounds (+ partial rounds) completed to comments!

 

NEWS

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

WOD – March 26, 2014

Final week of the CrossFit Games Open!!  These past few weeks have been a source of joy and misery for many.  But, it’s probably safe to say that you accomplished more than you thought possible.  Reflect on your amazing efforts from the last few weeks and let’s hit this final week with vigor!!!

 

Paleo Challenge FINAL WEEK!!!

2 point bonus challenge for Paleo challengers – must be completed by 6pm Sunday, 3/30

  • This is also a 2 part challenge…1 point for EACH part completed.

  • Part 1 – Perform 300 sit-ups.  The task does not need to be completed all at once.  Please do not skip WODs to complete the challenge.  This activity is meant to be in addition to your normal workouts.  Sit-ups during warm-ups or as part of a WOD do not count toward your 300.  You may stay late (provided the gym is staffed after hours), or come on your “normal” rest day.  You may also perform the bonus activity at home.  This activity will be on the honor system, so please keep track of your progress.

  • Part 2 – Figure out how to make this a permanent or semi-permanent lifestyle!  This challenge took guts and EFFORT!  Our gym has an amazing community that enabled folks to survive this challenge through support for one another.  Due to popular demand, we will leave the paleo challenge facebook page open since it seemed to be a great outlet for many.  But, how will you continue a paleo/paleo-like or similar lifestyle moving forward?  Take this final week to devise a plan for you and your family once the challenge is over.  You do not need to hand anything in nor write your plan down.  The bonus point is yours so long as you promise to give this some thought!  Of course, share your plans with others should you feel compelled to.

 

WOD

Review strict press, push press and push jerk

then,

Strict press – 5, 5, 5

Push press – 3, 3, 3

Push jerk – 2, 2, 1, 1

Increase weight with EVERY attempt throughout the entire workout.  Starting weight of each new movement should be greater than the heaviest weight of the previous movement.

then,

Max double-unders/double-under attempts in 5 minutes.  No singles allowed!

Post weights and number of double-unders to comments!

 

NEWS

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

WOD – March 25, 2014

Final week of the CrossFit Games Open!!  These past few weeks have been a source of joy and misery for many.  But, it’s probably safe to say that you accomplished more than you thought possible.  Reflect on your amazing efforts from the last few weeks and let’s hit this final week with vigor!!!

 

Paleo Challenge FINAL WEEK!!!

2 point bonus challenge for Paleo challengers – must be completed by 6pm Sunday, 3/30

  • This is also a 2 part challenge…1 point for EACH part completed.

  • Part 1 – Perform 300 sit-ups.  The task does not need to be completed all at once.  Please do not skip WODs to complete the challenge.  This activity is meant to be in addition to your normal workouts.  Sit-ups during warm-ups or as part of a WOD do not count toward your 300.  You may stay late (provided the gym is staffed after hours), or come on your “normal” rest day.  You may also perform the bonus activity at home.  This activity will be on the honor system, so please keep track of your progress.

  • Part 2 – Figure out how to make this a permanent or semi-permanent lifestyle!  This challenge took guts and EFFORT!  Our gym has an amazing community that enabled folks to survive this challenge through support for one another.  Due to popular demand, we will leave the paleo challenge facebook page open since it seemed to be a great outlet for many.  But, how will you continue a paleo/paleo-like or similar lifestyle moving forward?  Take this final week to devise a plan for you and your family once the challenge is over.  You do not need to hand anything in nor write your plan down.  The bonus point is yours so long as you promise to give this some thought!  Of course, share your plans with others should you feel compelled to.

 

WOD

3 FS & 15 DU EMOM x 10 minutes at 50% 1RM

then,

“Diane”

For time:

21-15-9

Deadlift 225/155

HSPU

 

NEWS

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

WOD – March 24, 2014

Final week of the CrossFit Games Open!!  These past few weeks have been a source of joy and misery for many.  But, it’s probably safe to say that you accomplished more than you thought possible.  Reflect on your amazing efforts from the last few weeks and let’s hit this final week with vigor!!!

 

Paleo Challenge FINAL WEEK!!!

2 point bonus challenge for Paleo challengers – must be completed by 6pm Sunday, 3/30

  • This is also a 2 part challenge…1 point for EACH part completed.

  • Part 1 – Perform 300 sit-ups.  The task does not need to be completed all at once.  Please do not skip WODs to complete the challenge.  This activity is meant to be in addition to your normal workouts.  Sit-ups during warm-ups or as part of a WOD do not count toward your 300.  You may stay late (provided the gym is staffed after hours), or come on your “normal” rest day.  You may also perform the bonus activity at home.  This activity will be on the honor system, so please keep track of your progress.

  • Part 2 – Figure out how to make this a permanent or semi-permanent lifestyle!  This challenge took guts and EFFORT!  Our gym has an amazing community that enabled folks to survive this challenge through support for one another.  Due to popular demand, we will leave the paleo challenge facebook page open since it seemed to be a great outlet for many.  But, how will you continue a paleo/paleo-like or similar lifestyle moving forward?  Take this final week to devise a plan for you and your family once the challenge is over.  You do not need to hand anything in nor write your plan down.  The bonus point is yours so long as you promise to give this some thought!  Of course, share your plans with others should you feel compelled to.

 

WOD

Snatch 2-3 reps EMOM x 7 minutes at 50% 1RM

then,

“Busted”

For time:

10 snatch (power or squat) / 1 burpee

9 snatch / 2 burpees

8 snatch / 3 burpees

etc, until

1 snatch / 10 burpees

 

L3 = 115/85

L2 = 95/65

L1 = 75/45

 

NEWS

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

WOD – March 21, 2014

Paleo Challenge week 5

2 point bonus challenge for Paleo challengers – must be completed by 6pm Sunday, 3/23

  • This is a 2 part challenge…1 point for EACH part completed.  So, you can get only 1 point this week, but I’m hopeful everyone will get both.

  • Part 1 – Accumulate 15 minutes in a plank position.  The task does not need to be completed all at once.  Please do not skip WODs to complete the challenge.  This activity is meant to be in addition to your normal workouts.  Planks during WODs/warm-ups, as instructed by the coaching staff, does not count.  You may stay late (provided the gym is staffed after hours), or come on your “normal” rest day.  You may also perform the bonus activity at home.  This activity will be on the honor system, so please keep track of your progress.

  • Part 2 – Pay it forward!  We’re lucky to be able to participate in CrossFit and to be part of a gym community.  Take a moment during the week to do something positive for another human being.  The task can be as complicated (building a house for habitat for humanity) or as simple (buy a coffee for a stranger at dunkin donuts) as you want.  This task does NOT have to cost you money…a simple clothing donation or similar is good too.  Please record your activity and maybe add a thought or 2 about how it made you feel.

 

WOD

14.4

14 min. AMRAP

60 calorie row

50 T2B

40 wall-ball shots, 20/14 lb

30 cleans 135/95 lb.

20 muscle-ups

 

 

NEWS

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

WOD – March 20, 2014

*****We will have our normal 7:30 p.m. class tonight.  Unfortunately, we will be unable to broadcast 14.4 from the gym.

 

Paleo Challenge week 5

2 point bonus challenge for Paleo challengers – must be completed by 6pm Sunday, 3/23

  • This is a 2 part challenge…1 point for EACH part completed.  So, you can get only 1 point this week, but I’m hopeful everyone will get both.

  • Part 1 – Accumulate 15 minutes in a plank position.  The task does not need to be completed all at once.  Please do not skip WODs to complete the challenge.  This activity is meant to be in addition to your normal workouts.  Planks during WODs/warm-ups, as instructed by the coaching staff, does not count.  You may stay late (provided the gym is staffed after hours), or come on your “normal” rest day.  You may also perform the bonus activity at home.  This activity will be on the honor system, so please keep track of your progress.

  • Part 2 – Pay it forward!  We’re lucky to be able to participate in CrossFit and to be part of a gym community.  Take a moment during the week to do something positive for another human being.  The task can be as complicated (building a house for habitat for humanity) or as simple (buy a coffee for a stranger at dunkin donuts) as you want.  This task does NOT have to cost you money…a simple clothing donation or similar is good too.  Please record your activity and maybe add a thought or 2 about how it made you feel.

 

WOD

1 clean & 3 strict press every 30 seconds x 10 rounds @ 1/2 body weight

then

“Michael”

3 rounds:

800 m run

50 back extensions

50 sit-ups

 

 

NEWS

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

WOD – March 19, 2014

Paleo Challenge week 5

2 point bonus challenge for Paleo challengers – must be completed by 6pm Sunday, 3/23

  • This is a 2 part challenge…1 point for EACH part completed.  So, you can get only 1 point this week, but I’m hopeful everyone will get both.

  • Part 1 – Accumulate 15 minutes in a plank position.  The task does not need to be completed all at once.  Please do not skip WODs to complete the challenge.  This activity is meant to be in addition to your normal workouts.  Planks during WODs/warm-ups, as instructed by the coaching staff, does not count.  You may stay late (provided the gym is staffed after hours), or come on your “normal” rest day.  You may also perform the bonus activity at home.  This activity will be on the honor system, so please keep track of your progress.

  • Part 2 – Pay it forward!  We’re lucky to be able to participate in CrossFit and to be part of a gym community.  Take a moment during the week to do something positive for another human being.  The task can be as complicated (building a house for habitat for humanity) or as simple (buy a coffee for a stranger at dunkin donuts) as you want.  This task does NOT have to cost you money…a simple clothing donation or similar is good too.  Please record your activity and maybe add a thought or 2 about how it made you feel.

 

WOD

EMOM x 8 mins., 2 power cleans and 1 jerk @ 60-70% of 1RM

then

“Tabata Cat City”

Thrusters (45 lbs)

Sit-ups

MBC (20/14)

KBS (1.5/1)

Air squats

 ***score equals total reps completed

 

 

NEWS

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!