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Sunday 09/15

TODAY'S WOD:

AMRAP in 6 minutes of:
5 Hang Dumbbell Clusters (LTBD)
10 Star Jumps

Rest 1 minute, then...

AMRAP in 6 minutes of:
20 Double Unders
10 Air Squats

Rest 1 minute, then...

AMRAP in 6 minutes of:
5 Dumbbell Man Makers (LTBD)
10 Box Jumps (24'/20')

Rest 1 minute, then...

AMRAP in 6 minutes of:
5 Toes to Bar
10 Push-ups

Post total reps to Members area. Compare to 09/11/16.

2019-09-03+18.15.08.jpg

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Saturday 09/14

TODAY'S WOD:

Teams of 2 will complete 9 rounds for time of:
11 Deadlifts (partner holds plank)
11 Pull-ups (partner holds deadlift)
11 Hang Power Cleans (partner dead hangs from pull-up bar)
11 Back Squats (partner holds samson stretch)
11 Shoulder to Overhead (partner holds handstand)
*Loads are 135lbs for men and 95lbs for women. Loads may be scaled.
*Together complete in order P1 starts DL, P2 pull-ups, etc...50 min cap.

Post time and team to Members area. Compare to 09/10/16.

2019-09-03 18.13.32.jpg

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Friday 09/13

TODAY'S WOD:

For time:
50 Front Rack Stationary Lunges (20kg/15kg)
10 rounds of:
200 meter run
3 Power Cleans (70kg/45kg)
6 Burpee Lateral Jump over the barbell
then, 40 Back Step Stationary Lunges.

Post time to Members area. Compare to 08/04/17. Time cap of 38 minutes.

TODAY'S STRENGTH TRAINING:

"Arms & Abs #1"

1) Start with 5 minutes of Roman Chair Sit-ups.
2) Standing Bicep Curl + Lying Tricep Extension
15-10-8-6-4 reps for loads. 90 second rests.
3) Alternating DB Curls + Triceps Kickback
5 sets of 8 reps for loads. 90 seconds rests.
4) Abs: 5 rounds for time:
10 Strict Knees to Elbows
10 Strict Toes to BB
40 Crunches
20, 4ct. Flutterkicks

Post loads and time to Members area. Compare to 03/01/19.

Maribel Gonzalez.

Maribel Gonzalez.

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Thursday 09/12

TODAY'S WOD:

Front Squats 5 sets of 3 reps
*Increase loads. Rest 90 seconds between sets.

Post loads to Members area. Compare to 04/28/11.

TODAY'S STRENGTH TRAINING:

"Abs & A$$"

3 rounds, not for time:
25 Twisting Crunch
50 Hip Thrusts
25 Twisting Leg Raise
15 DB Bun Burner
25/side DB Side Bends
15 Weighted Hip Extensions
50 Squirms
25 Reverse Hyper-extensions

Angel Arias.

Angel Arias.

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Wednesday 09/11 Happy Birthday Austin Nelson!

TODAY’S WOD:

"343" is a Hero WOD created and dedicated to honor the 343 FDNY firefighters who lost their lives on 9/11/2001 in the terrorist attacks on New York City. "343" was created by Buzz Wadsworth of Cynergy CrossFit @cynergycrossfit (Hanson, MA, USA), who sought to honor the FDNY sacrifice made on that day.

For Time:
100 Deadlifts (135/95 lb)
100 Power Cleans (95/65)
100 Ground-to-Overheads (65/45 lb)
43 Burpees

Scaling: This workout involves a high volume of hip hinging, much of it under load. Non-competitive athletes may reduce the weight and/or number of repetitions.

Post time to Members area.

TODAY’S STRENGTH TRAINING:

“Legs #1”

Back Squat 15,12,10,8,6 reps for load.
Front Squat 10,8,8,6 reps for load.
Hamstring Raises 4 sets of 8 reps.
Sissy Squats 4 sets of 8 reps @ 5200 tempo
Hyper-extensions 4 sets of 25 reps.
Rest 1-minute to 90 seconds between sets.

Post loads to Members area. Compare to 04/30/19.

Remember September 11, 2001.

Remember September 11, 2001.

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Tuesday 09/10 Happy Birthday Miriah Stone and Alec Barlow!

TODAY'S WOD:

"Nate"

Complete as many rounds as possible in 20 minutes of:
2 Muscle-ups
4 Handstand Push-ups
8, 2-pood Kettlebell Swings

Post total rounds to Members area. Compare to 04/26/17.

TODAY'S STRENGTH TRAINING:

"Shoulders #7"

1) Arnold Press x 8 + Upright Rows, BB x 12. 4 sets with 90 seconds.

2) Bent Over Lateral Raise x 20 + DB Front Raise x 10. 5 sets with 2-minute rests.

3) Behind the Neck Press x 10 + Rainbow Press x 10. 4 sets with 2-minute rests.

Post loads to Members area. Compare to 05/23/19.

Nichole Sullivan

Nichole Sullivan

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Monday 09/09 Happy Birthday Matt Larsen!

TODAY'S WOD:

A. Every 2 minutes for 16 minutes:
2 Hang Power Snatch, increase loads. Compare to 04/05/19.

B. 21-15-9 reps for time:
Power Snatch (95lb/65lb)
Wall Ball Shots (20lb/16lb)
Burpees
*Compare to 03/06/14.

Post loads for part A and time for part B to Members area.

TODAY'S STRENGTH TRAINING:

Chest and Back #3

1) Dumbbell Flies x 6 per arm
Dumbbell Bent Over Row x 8 per arm
5 sets. 2-minute rests. Increase loads.

2) Flat Bench Press x 5
Bent Over Face Pulls x 6
5 sets. 2-minute rests. Increase loads, if able.

3) Supine Ring Row x 8 w/3 second hold at the top
Single Arm Dumbbell Chest Press x 6 per arm
3 sets. 2-minute rests. Increase loads on chest press.

Post loads to Members area. Compare to 02/18/19.

Coach Hannah.

Coach Hannah.

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Sunday 09/08

Happy Birthday Coach Hannah Constable!

TODAY'S WOD:

A. 350 Doubleunders for time.
*Compare to 08/14/18. 10-minute time cap.

B. "Lizzie"

12-9-6-3 reps for time:
Power Cleans (185lbs/135lbs)
Ring Dips
*Compare to 10/04/17.

Post time for part A and time for part B to Members area.

Dylan Constable

Dylan Constable

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Saturday 09/07

Happy Birthday Jeremy MacDonald, Marlon Brown and John Cabrera!

TODAY'S WOD:

"DT"

5 rounds for time of:
12 Deadlifts, 155lbs
9 Hang Power Cleans
6 Push Jerks

Rest 5 minutes after completing "DT", then do:

4 max efforts of 400-meter Sprints (1:1)

Post time for DT and times for each sprint to the Members area. Compare to 11/27/16.

Kim Vuong Le.

Kim Vuong Le.

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Friday 09/06

TODAY'S WOD:

For time:
100 CrossFit Kettlebell Swings (50lb/35lb)
100 Kettlebell Wall Balls
100 Hand to Hand Kettlebell Swings (50 per side), alternating
100 Front Squats (goblet squats)

Post time to Members area. Compare to 09/14/11.

TODAY'S STRENGTH TRAINING:

Legs #7

1) Hyper-extensions x 8
Leg Extensions x 15
4 sets. 1-minute rests. Increase loads.

2) DB Walking Lunges x 20 meters
Back Squat x 10 (butt to heels)
5 sets. 1-minute rests. Increase loads.

3) 4 efforts, 100-meter Sprints. 1-minute rests.

Post loads and sprint times to Members area.

Zara McAfee

Zara McAfee

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Thursday 09/05 NO 9AM Class or 5PM Class

TODAY'S WOD:

A. Hang Cleans 3-3-3-3-3 reps for loads.
*Compare to 04/06/12.

B. 7 rounds for time:
7 Doubleunders
7 Burpees
7, 4ct. Flutter kicks
*Compare to 09/07/11.

Post loads for part A and time for part B to Members area.

TODAY'S STRENGTH TRAINING:

Dumbbell Fun #2

3 sets. 4-minute rests. Increase loads.

Cross-body Extensions x 15 reps
Concentration Curls x 12 reps per side
Cross-body Curls x 15 reps per side
Bent Over Lateral Raise x 12 reps
Upright DB Row x 25 reps
Side Lateral Raises x 10 reps
Front DB Raise, alternate arms x 12 reps per side

Post loads to Members Area.

Lisa and daughter, Cassidy.

Lisa and daughter, Cassidy.

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Wednesday 09/04

TODAY'S WOD:

5K Run or Row for time.

Post option and time to Members area. Compare to 04/08/19.

TODAY'S STRENGTH TRAINING:

Barbell Fun #1

5 sets. 3-minute rests.

Strict Chin-ups x 8, increasing loads.
Rainbow Press x 8 reps, increasing loads.
Bent Over Row, palms up x 8 reps, increasing loads.
Good Mornings x 8 reps, increasing loads.
Reverse Curl x 12 reps, load remains the same.
Close-grip Bench Press x 15, focus on triceps, increasing loads.

Post loads to Members area

Alyson Baker.

Alyson Baker.

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Tuesday 09/03

TODAY'S WOD:

For time:
50-40-30-20-10 reps for time:
Deadlifts (135lbs/95lbs)
Box Jumps (24"/20")

Post time to Members area. Compare to 05/16/12.

TODAY'S STRENGTH TRAINING:

Legs #5

Back Squat 10-8-6-4-2 reps for loads.
DB Walking Lunges, 5 sets of 20-meters, increasing loads.
Good Mornings, 4 sets of 25 reps, unbroken. Loads TBD./
Rest 3 minutes between sets. Complete each exercise before moving onto the next.

Post loads to Members area.

Prat jumping onto a 20” box.

Prat jumping onto a 20” box.

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Sunday 09/01

TODAY'S WOD:

Complete as many reps as possible in 24 minutes:
20 Seated DB Shoulder Press
20 Butt Kicker Lunges
20 DB Bent Over Rows
20 Pistols
200 meter Run
**Athlete will do 30 seconds of work followed by 30 seconds of rest while completing rounds, until the call of time. Rest exactly 4-minutes, then: 3 rounds of 20 Leg Levers + 30 sec. Superman Hold

Post total reps to Members area. Compare to

Front left, Mary Bechtel, center, Kim Vuong Le. Back left, Meaghan Ireland, center, Ben Mourad.

Front left, Mary Bechtel, center, Kim Vuong Le. Back left, Meaghan Ireland, center, Ben Mourad.

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Saturday 08/31

TODAY'S WOD:

"Craig's Fun"

Complete as many reps as possible in 20 minutes. Each athlete performs each couplet as a relay.
9 Burpee Box Jumps (24"/20")
9 Squat Cleans (135lb/95lb)
...

12 Burpee Box Jumps
12 Squat Cleans
...

15 Burpee Box Jumps
15 Squat Cleans

...adding 3 reps to each exercise, each couplet.

Post team and total reps to Members area. Compare to 10/13/18.

Center, Valeria De Armas.

Center, Valeria De Armas.

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Friday 08/30 Happy Birthday Michelle Flowers!

TODAY'S WOD:

For time:
6 Power Cleans (LTBD)
6 Thrusters
800-meter Run
5 Power Cleans
5 Thrusters
600-meter Run
4 Power Cleans
4 Thrusters
400-meter Run
3 Power Cleans
3 Thrusters
200-meter Run

Post time and load to Members area. Compare to 08/31/16.

TODAY'S STRENGTH TRAINING:

Legs #7

1) Hyperextensions x 8
Leg Extensions x 15
4 sets. 1-minute rests. Increase loads.

2) DB Walking Lunges x 20 meters
Back Squat x 10 (butt to heels)
5 sets. 1-minute rests. Increase loads.

3) 4 efforts, 100-meter Sprints. 1-minute rests.

Post loads and sprint times to Members area.

Front, Meaghan Ireland. Back, Karla Garcia.

Front, Meaghan Ireland. Back, Karla Garcia.

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Thursday 08/29

TODAY’S WOD:

For time:
1-mile, do 20 walking lunges on the minute every minute until 1-mile is complete.

Post time to Members area. Compare to 08/29/15.

TODAY'S STRENGTH TRAINING:

Dumbbell Fun #2

3 sets. 4-minute rests. Increase loads.

Cross-body Extensions x 15 reps
Concentration Curls x 12 reps per side
Cross-body Curls x 15 reps per side
Bent Over Lateral Raise x 12 reps
Upright DB Row x 25 reps
Side Lateral Raises x 10 reps
Front DB Raise, alternate arms x 12 reps per side

Post loads to Members Area.

Nina Catron

Nina Catron

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Wednesday 08/28

TODAY'S WOD:

A. Every 2 minutes for 6 minutes:
5 Power Cleans. Increase loads.

B. 5 rounds for time of:
15 Sumo-Deadlift High Pulls (95lb/65lb)
15 Thrusters (same as SDHP)

Post load for part A and time for part B to Members area. Compare to 03/21/16.

TODAY'S STRENGTH TRAINING:

Legs #6

1) Hamstring Raises on GHD x 6 reps at tempo 30X3.
Drop Lunges w/DB's x 10 reps per leg at tempo 20X).
5 sets. 2-minute rests.

2) Wide Stance Back Squat x 8 reps at tempo 40X0
Sissy Squats, 1 1/4 squat, heels elevated x 8 reps at tempo 5X00
5 sets. 2-minute rests.

3) 100 Meters, Walking Lunges w/DB's. LTBD. DB's held with arms extended on the side of the body, long stride.

Post loads to Members area.

Cassie Larsen

Cassie Larsen

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Tuesday 08/27 Happy Birthday Emilie Cagliero!

TODAY'S WOD:

2 rounds for time of:
1-mile Run
25 Back Squats (95lb/65lb)
25 Lunges w/DB, arms on side, (DB load TBD)
800 meter Run
20 Back Squats
20 Lunges
400 meter Run
15 Back Squats 15 Lunges

Post loads and time to Members area. Compare to 01/26/17. 45-minute time cap.

TODAY'S STRENGTH TRAINING:

Barbell Fun #1

5 sets. 3-minute rests.

Strict Chin-ups x 8, increasing loads.
Rainbow Press x 8 reps, increasing loads.
Bent Over Row, palms up x 8 reps, increasing loads.
Good Mornings x 8 reps, increasing loads.
Reverse Curl x 12 reps, load remains the same.
Close-grip Bench Press x 15, focus on triceps, increasing loads.

Post loads to Members Area.

Becky Kilduff.

Becky Kilduff.

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