Monday 05.20.13
Part 1. (20 minutes) Overhead Squat 3 3 3 3 3 Part 2. (10 minutes) Spend 10 minutes warming up your squat clean and jerk. Focus on form. Maintain form as you get heavier. Part 3. (5 minutes) As many reps in 5 mins as you can of: Squat Clean, 165/110 lbs Jerk, 165/110 lbs You must complete the squat clean before moving on to the jerk and you must complete the jerk before moving on to the next squat clean. If you miss a jerk you may power clean the bar to set up your jerk attempt. A successful Clean then Jerk is 2 points.
read moreFriday 05.17.13
Part 1. (15 minutes) Front Squat 5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets. ie. the 5th rep should be very hard on each set. Part 2. (12 minutes) Complete as many rounds as possible in 12 mins of: 12 Push Press, 115 lbs 12 Pull Up (Chest To Bar)s 12 Pistols Part 3. (5 minutes) As many reps as possible in 5 mins of: Kettlebell Snatch, 53/35 lbs
read moreThursday May 16 2013
Part 1 (27 minutes) For 3 cycles: AMRAP in 7 mins of: 5 Burpees 10 Bumper Plate Ground To Overheads, 45/25 lbs 15 Double Unders Rest 3 mins between each cycle. For each cycle restart the AMRAP.
read moreWednesday May 15 2013
Part 1. (20 minutes) Squat Clean 3 3 3 3 3 Part 2. (8 minutes) “Randy” 75 Power Snatches (75/55) lbs for time Part 3. (10 minutes) 10 Man Makers (35/25) for time
read moreTuesday May 14 2013
Part 1. (no time limit) “Paleo challenge benchmark” 4 rounds for time 400m Run 50 Air Squats. as soon as you are done move on to part 2 Part 2. (15 minutes) Snatch Balance 1 – 1 – 1 – 1 – 1 – 1 – 1 as soon as you are done move to Part 3. Part 3 1000m Row (Time Trial) As fast as possible
read moreMay 13 2013
Part 1. (15 minutes) Bench Press 1 rep max. Part 2. (20 minutes) 5 rounds for time of: 12 Deadlifts, 155/105 lbs 9 Hang Power Cleans, 155/105 lbs 6 Push Jerks, 155/105 lbs Part 3. (remaining class time) Muscle Up Max Unbroken Reps. If you don’t have unbroken muscle-ups or you do you max unbroken, spend the rest of the time working on your muscle-up. If you don’t have muscle-ups. The trainer will either have you do Weighted Pull-up, Chest to bar Pull-ups, or Banded Muscle-up or Muscle-up pulls.
read moreMay 09 2013
Part 1. (10 minutes) 10-9-8-7-6-5-4-3-2-1 reps, for time of: Hang Power Clean, pick load AbMat Sit-up Part 2. (8 minutes) 5 rounds for time of: 5 Deadlifts, 275/185 lbs 10 Burpees Part 3. (10 minutes) Handstand work. If you have a good handstand, work with a partner to work on freestanding handstands or handstand walks. OTHER NEWS No Class this Saturday. we will be hosting the Hearts on Fire Run for BayState Families. Please come if you can, $25 to run for a good cause, donations will also be appreciated....
read moreMay 09 2013
Part 1. (15 minutes) 5 rounds of: 1 Snatch Shrug 1 Snatch High Pull 1 Power Snatch Start @ 40% 1RM (light load). Not timed except for the time limit. Part 2. (15 minutes) For Time: 1000 m Row 40 Box Jumps (24/20) 30 Sumo Deadlift High-pulls (95/65) 20 Ring Dips 10 Handstand Push-ups Post total time. Part 3. (7 minutes) 5 rounds of: 1 min Plank Hold 30 sec...
read moreMay 8 2013
“CrossFit Total” Back Squat 1 – 1 – 1 Shoulder Press 1 – 1 – 1 Deadlift 1 – 1 – 1 Record heaviest load for each of the 3 exercises. Add all three together for your total. Must be done in order listed. You only get 3 lifts per exercise. You may warm-up. (Example) Bruce Wayne wants to shoot for a 300 lb squat. He would warm-up to about 250lbs. At that point he has 3 lifts. Scenario 1. First attempt 275 Second attempt 285 Third attempt 295 Score: 295 DONE! (Bruce Wayne must move on...
read moreMay 07 2013
Part 1. (20 minutes) “Paleo Week 2 Workout” 10 rounds for time 10 Burpees 100m Run Part 2. (7 minutes) Complete as many rounds as possible in 7 mins of: 15 Wall Balls, 20/14lbs, 10 ft/9ft 15 Sumo Deadlift High Pulls, 95/65 lbs Post total rounds.
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