Announcement:
No Classes this Saturday (10/27) on account of the Iron Beaver Fall Classic
WOD: 10/25/18
20 minute AMRAP of:
Row 1000m
50 Toes to Bar
25 Devil’s Press, 50/35-lbs.
50 Sit-ups
25 Box Step-ups, 50/35lb. to 24”/20”
Party Starts at 6:30pm.
Dress Up!
Potluck Style, bring food and beverage!
Party Starts at 6:30pm.
Dress Up!
Potluck Style, bring food and beverage!
Announcement:
No Classes this Saturday (10/27) on account of the Iron Beaver Fall Classic
WOD: 10/24/18
Tabata push jerk
Rest 3 minutes
Tabata chest-to-bar pull-up
Rest 3 minutes
Tabata push-up
Rest 3 minutes
Tabata hang power snatch
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Men: 95 lb.
Women: 65 lb.
Announcement:
No Classes this Saturday (10/27) on account of the Iron Beaver Fall Classic
WOD: 10/23/18
3 rounds of:
2 minutes of rope climbs
2 minutes of Turkish get-ups, 50/35-lbs.
Rest 2 minutes
Party Starts at 6:30pm.
Dress Up!
Potluck Style, bring food and beverage!
Party Starts at 6:30pm.
Dress Up!
Potluck Style, bring food and beverage!
WOD: 10/22/18
4 rounds for time of:
20 squat cleans
800-m run
Men: 115 lb.
Women: 75 lb.
WOD: 10/21/18
TABATA!!!
Tabata Squats
Tabata Burpees
Tabata Jumping Lunges
Tabata Sit-ups
Tabata Plate Ground to Overhead
Tabata Burpees to a Plate
Tabata Squats with a Plate
*45/35-lb. Plate.
WOD: 10/20/18
Gunny
For time:
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run
Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs.
*With a Partner, Runs are shared in 200m Relays.
WOD: 10/19/18
For time:
3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-ups
Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats.
WOD: 10/18/18
Dork
6 rounds for time of:
60 double-unders
30 kettlebell swings
15 burpees
Men: 1.5-pood kettlebell
Women: 1-pood kettlebell
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: 10/17/18
Deadlift 10-10-5-5-3-3 reps
4 rounds for time of:
400-m run
200-m farmers carry
Men: 50-lb. dumbbells
Women: 35-lb. Dumbbells
WOD: 10/16/18
10 minutes:
Work Up to a Heavy Front Squat
For time:
50 wall-ball shots
50 pull-ups
35 wall-ball shots
35 pull-ups
20 wall-ball shots
20 pull-ups
Men: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft.
