September 2, 2014 – “Adrenaline Rush”…

1 Round of each couplet for time: 800 M Row/20 T2B 800 M Run/20 Pistols 400 M Row/10 Ring Dips 400 M Run/10 HSPU

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September 1, 2014 – “Death by Deadlift”…

Skill: OTM 5 – 5 Strict Ring Dips   WOD: “Death By Deadlift” Minute 1 – 1 Deadlift (bodyweight/70% of bodyweight) Minute 2 – 2 Deadlifts Minute 3 – 3 Deadlifts …until you run out of time, tap out or make it twenty rounds. (If you fail to get required number of deadlifts in a minute – start over at 1 and go up the ladder again. Continue for...

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August 31, 2014 – “Sweet Emotion”…

Teams of 2 One athlete works, while the other rests. 50 Burpees 10 Clean and Jerks, 155/105 75 lunges 10 CJ, 155/105 100 Pull ups 10 CJ, 155/105 75 lunges 10 CJ, 155/105 50 Burpees * 8AM class, no babysitting, no Open Gym, no...

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August 30, 2014 – “Kelly”…

Five rounds for time of: Run 400 meters 30 Box jump, (24/20) inch box 30 Wall ball shots, (20/14) pound ball * Compare to July 25,...

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August 29, 2014 – “Hot Mess”…

Skill: Bar hangs for time (active shoulders) Metcon: “Hot Mess” 400M Row then: 3 rounds: 10 TTB 20 KBS (53/35) 30 Double Unders then: 400 M Run * Your score is total time

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August 28, 2014 – 3-2-1 Back Squat & “Heisenberg”…

Strength: 3-2-1 Back Squat Metcon: “Heisenberg” 7 rounds of: 7 Back Squats (95/65) 7 Burpees

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August 27, 2014 – 3-2-1 Deadlift & “Max Calorie Row :30×6

Skill: GHD Hip Extensions 3 sets of 10 – NOT for time Strength: 3-2-1 Deadlift Metcon: 6 rounds of Max calorie row for 30 seconds – 30 seconds rest in between rounds. Score is total calories.

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August 26, 2014 – 3-2-1 Hang Clean & “Angie”…

Strength: 3-2-1 Hang Clean * use ascending weight each set. * 12 minute time cap Metcon: “Angie” For Time: 100 Pull ups 100 Push ups 100 Abmat Sit ups 100 Squat * 30 minute time cap. Please scale accordingly Scales: Three to four months: 75 Pull Ups 75 Push Ups 75 Sit Ups 75 Squats One month to three months: 50 Pull ups 50 Push ups 50 Sit ups 50 Squats Less...

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August 25, 2014 – 3-2-1 Hang Snatch & “Shiloh”…

Strength: 3-2-1 Hang Snatch Metcon: “Shiloh” 40 Double Unders 20 Snatch (115/85) 800 M Run 20 Snatch (115/85) 40 Double Unders

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August 24, 2014 – “DT Gone Wild”…

12 Deadlifts 9 Hang Power Cleans 6 Push Jerks On The 3 Minute for 5 rounds * You choose the load * Courtesy of CrossFit New England

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August 23, 2014 – “Verbal Kint” …

As many rounds as possible in 20 minutes: 5 Handstand Push Ups 10 Single-Legged Squats 15 Abmat Sit Ups  

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August 22, 2014 – 2-2-2 Jerks & Comp WOD 3/5/14…

Skill: Max Unbroken Dubs or Singles in 2 min Strength: 2-2-2 Jerks * Jerk from rack & use ascending weight each set Metcon: 3 RFT: 10 Power Cleans, 135/95 10 Push Jerks, 135/95 * COMP WOD 3/5/14

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August 21, 2014 – 2-2-2 Back Squat & Comp WOD: 3/4/14…

Strength: 2-2-2 Back Squat Metcon: AMRAP 10: 5 Strict Pull ups 10 Burpees 15 Air Squat Comp WOD: 3/4/14

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August 20, 2014 – 2-2-2 Deadlift & “Grip It & Rip It”…

Skill: OTM 5 Muscle Up Progressions X 5 or Muscle ups x 2 Strength: 2-2-2 DL Metcon: “Grip It & Rip It”… 21-15-9 Deadlifts (225/185) Kettlebell Swings (53/35)

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