WOD – March 1, 2019

Come down and experience the CrossFit Open!  From 4pm to 8pm we will be running heats every 30 minutes for our Friday Night Lights Intramural Team Throwdown!

Work Out of the Day


Open Workout 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Post reps to beyond the whiteboard, and/or submit your score as part of the 2019 Reebok CrossFit Games Open.

WOD – February 28, 2019

Work Out of the Day


“Down You Go”

For time:
50 box jump overs, 24/20″
50 situps
40 calorie row
50 situps
30 calorie bike
50 situps
200m farmers carry, 100/70lb
50 situps
*emom 10 air squats

Post time to beyond the whiteboard.  

WOD – February 27, 2019

Work Out of the Day


Push Jerk 5-5-5-5-5

then,

“Raise the Roof 2”

5 rounds for max reps in 2 minutes of:
200m run
10 toes to bar or 15 situps
max rep shoulder to overhead, 135/95lb
1 minute rest

Post loads and reps completed to beyond the whiteboard.

WOD – February, 2019

Today’s workout may be completed in teams of 2

Work Out of the Day


                                                                                                                                                           

Dork

6 rounds for time of:
60 double-unders
30 kettlebell swings, 53/35lb
15 burpees

Post time to beyond the whiteboard.


Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.

WOD – February 25, 2019

Work Out of the Day


Overhead Squat 3-3-3-3-3

then,

“Meteoric Rise”

For time:
20 strict pullups
20 thrusters, 95/65lb
then,
30 chest to bar pullups
30 overhead squats, 95/65lb
then,
40 pullups
40 front squats, 95/65lb
*12min time cap

Each couplet can be partitioned however you want.  Post loads and time to beyond the whiteboard.

WOD – February 23, 2019

Classes at 8am and 930am!  If you need to make up a workout there is open gym from 8am to noon!

Work Out of the Day


” Bring it”

6 rounds for time:
10 db snatch, 50/35lb
15 box jumps, 24/20″
20 pushups
25 situps

Post time to beyond the whiteboard.

 

WOD – February 22, 2019

Friday Night Lights heats start at 4pm and will go every half our til 8pm!  Ziggy’s Custom Hats will be here!  Come down and cheer on your friends!

Work Out of the Day


Power Clean 3-3-3-3-3

then,

CrossFit Open 19.1

Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots, 20/14lb
19-cal. row

Post scores to beyond the whiteboard and games.crossfit.com .

 

WOD – February 21, 2019

Work Out of the Day


“4 Cycle Engine”

Every Minute On The Minute For 20 Minutes:
1st minute – 20 overhead walking lunges, 45/25lb
2nd minute – 15/12 calorie row
3rd minute – 10 back burpees
4th minute – max calorie bike

Post burpee reps, lunge reps, and total reps to beyond the whiteboard.

WOD – February 20, 2019

Work Out of the Day


Back Squat 5-5-5-5-5

then,

“Extra Push”

As many rounds as possible in 10 minutes of:
5 strict pullups
5 handstand pushups
5 pushups 
15 goblet squats, 70/53lb

Post loads and rounds completed to beyond the whiteboard. 

WOD – February 19, 2019

Work Out of the Day


“Barbell Hell”

As many reps as possible in 3 minutes of:
15 toes to bar
15 bar facing burpees
max rep hang power snatch, 115/75lb

3 minute rest

As many reps as possible in 3 minutes of:
15 toes to bar
15 bar facing burpees
max rep power snatch, 115/75lb

3 minute rest

As many reps as possible in 3 minutes of:
15 toes to bar
15 bar facing burpees
max rep hang power clean, 115/75lb

3 minute rest

As many reps as possible in 3 minutes of:
15 toes to bar
15 bar facing burpees
max rep power clean, 115/75lb

3 minute rest

As many reps as possible in 3 minutes of:
15 toes to bar
15 bar facing burpees
max rep push jerk, 115/75lb

Post reps completed for each round and total reps to beyond the whiteboard.