• Tuesday September 11, 2018

    10 Min EMOM Hang Snatch + Snatch For Time: 30-20-10 Alternating DB Snatch 50/35 Burpee Over DB 1 Lap Between Rounds *Before you participate in today's WOD, make sure to be properly hydrated 24 hours prior to … Read More...

    Oct
    17

    Thursday October 18, 2018

    10 Min EMOM
    Snatch + OHS

    8 Min AMRAP
    8 Power Snatch 115/75
    8 Box Jumps

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Oct
    16

    Wednesday October 17, 2018

    12Min AMRAP:
    1 muscle-up
    5 medicine-ball cleans
    2 muscle-ups
    10 medicine-ball cleans
    3 muscle-ups
    15 medicine-ball cleans
    4 muscle-ups
    20 medicine-ball cleans

    Adding one muscle-up and 5 med-ball cleans each round

    Core:
    100 Flutter Kicks
    50 V-Ups
    25 Hollow Rockers

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Oct
    15

    Tuesday October 16, 2018

    Shuttle Run
    5×2 Min Run/2 Min Rest

    Deadlifts
    5-4-3-3-2-2-1-1

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Oct
    14

    Monday October 15, 2018

    “Dork”
    6RFT
    60 Double Unders
    30 KBS 24kg/16kg
    15 Burpees

    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.

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Oct
    11

    Friday October 12, 2018

    In Teams of 2

    20 Min AMRAP
    Partner 1: 90 sec Row
    Partner 2: 3 Wall walks + 15 Ball Slams

    Switch once both have completely their portion

    Score = Calories Rowed

    *Before you participate in today’s WOD, make

    Oct
    10

    Thursday October 11, 2018

    Every two minutes for 20 minutes (10 sets)
Hang Clean + Power Clean + Push Press

    7 Min AMRAP
    10 Thrusters 95/65
    50 Lateral Bar Hops

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Oct
    02

    Wednesday October 3, 2018

    CrossFit Open 17.1
    20 Minute Cap

    For time:
    10 Dumbbell Snatch 50/35
    15 Burpee Box Jump Over
    20 Dumbbell Snatch
    15 Burpee Box Jump Over
    30 Dumbbell Snatch
    15 Burpee Box Jump Over
    40 Dumbbell Snatch
    15 Burpee Box Jump Over
    50 Dumbbell Snatch
    15 Burpee Box Jump Over

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Sep
    24

    Tuesday September 25, 2018

    Build to a Heavy Complex:
    Clean + Push Jerk + Split Jerk

    7 Min AMRAP
    20 Squat Cleans, 135/95
    20 Squat Cleans, 185/125
    20 Squat Cleans, 225/155

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Sep
    23

    Monday September 24, 2018

    PARTNER WOD
    20 Minute AMRAP
    Partner 1 will run 400 meters, while their Partner works at the following AMRAP:
    5 Push Ups
    10 Air Squats
    15 Ab Mat Sit Ups

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Sep
    20

    Friday September 21, 2018

    3 RFT
    400m Run
    40 Wall Balls

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to