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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August 19, 2014 – 2-2-2 Hang Clean & “Get Off My Back”…

Strength: 2-2-2 Hang Clean (athletes choice power or full) * use ascending weight each set Metcon: “Get Off My Back”… 1,000m Row 30 Hang Power Cleans (135/95) 30 Back Squats (135/95)

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August 18, 2014 – 2-2-2 Hang Snatch & “The Julio Special”…

Skill: Max Plank (Level 1-elbows/Level 2-hands) Strength: 2-2-2 Hang Snatch (athlete choice power or full) * use increasing weight each set Metcon: “The Julio Special”… 21 – 18 – 15 – 12 – 9 – 6 – 3 Power Snatch (75/55) Bar Facing Burpees

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August 17, 2014 – “Jacinto Storm”…

For Time: 75 Double Unders 75 Squats 75 Push-Ups 75 Pull-Ups (or Ring Rows) 75 Wall Ball Shots, 20/14 75 Kettlebell Swings 53/35 75 Deadlifts 95/65 75 Double Unders We have the honor of celebrating the birthday of Jacinto Bonilla, who is not only a great CrossFit Games Athlete but turned 75 on July 3, 2014. Today, as a tribute to him, we are doing his very own WOD; “The...

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