WOD: Tue 03.24.2020 “Blinding Lights”
NEWS
Thanks everyone for the great support and feedback for our online classes. Many of you have asked about recording classes since your schedules don’t always line up. We are going to begin recording the mobility/stretching and the nutrition/fitness Q&A classes. We will experiment with recording the daily WODs to see if that will provide a good user experience. All our Mobility and Q&A recordings will be posted to our YouTube Channel, and we’ll post links to our WOD recordings (probably the day after) here on our blog pages, if we find they will give you a good experience. Stay tuned for more!
New online class schedule! Updated with MORE CLASSES!
CROSSFIT:
- Weekdays: 6:00a, 8:30a, 5:30p
- Weekends: 8:00a
MOBILITY/STRETCHING *NEW*:
- Monday, Wednesday, Friday: 4:00p (20-30 min)
NUTRITION/FITNESS/TRAINING Q&A *NEW*:
- Tuesday, Thursday: 12:00p (20-30 min)
WOD
3 Rounds
60 Double Unders
WOD Guidance & Goals:
Double unders (scale: timers, jumping jacks, 80 singles or 20 attempts) will take :75-:90. Move at a steady/uncomfortable pace for the air squats. You’ll be able to catch your breath on the sit ups. Jumping lunges are 30 total, 15 per side. Do sets of 10 with a quick shake out between sets. Mountain climbers are 20 per side (40 total). Dips, can be done on the floor in a table top position or from a chair, table or ledge. Target 18 minutes.
httpv://www.youtube.com/watch?v=mN7ZrnFfMcc
httpv://www.youtube.com/watch?v=aydhBjZgz54
Post Time to Comments.
BARBELL CLUB
Burgener Strength
1: Every 60 seconds complete:
1x muscle snatch + 1x Snatch balance, no dip, with 3 second pause in bottom position.
*Work up to a max for the day.
2: 10 rounds – Every 2 minutes, complete:
1x hang squat snatch + 1x squat snatch (work up to a max double for the day).
3: 3 rounds:
3x pause snatch pulls (3 second pause at the knee)
WOD: Mon 03.23.2020 “Mass Appeal”
NEWS
New online class schedule! Updated with MORE CLASSES!
CROSSFIT:
- Weekdays: 6:00a, 8:30a, 5:30p
- Weekends: 8:00a
MOBILITY/STRETCHING *NEW*:
- Monday, Wednesday, Friday: 4:00p (20-30 min)
NUTRITION/FITNESS/TRAINING Q&A *NEW*:
- Tuesday, Thursday: 12:00p (20-30 min)
WOD
“Mass Appeal”
50-35-20
Dumbbell Hang Clean + Jerk
Dumbbell Step Ups
1 Min Plank on Elbows, Rest :20
WOD Guidance & Goals:
For the dumbbell hang clean + jerks, alternate sides every 5 reps. Take that same dumbbell, hold it anyway anyhow except for resting on your leg, to do your step ups. Equipment options; the dumbbell(s) can be replaced by a kettlebell or barbell, and step ups can be done to a ledge, 2-3 stairs (standing at the bottom), a chair propped against a wall or a sturdy coffee table. Target 12 minutes.
httpv://www.youtube.com/watch?v=JmlQJld9j74
Post Time to Comments.
ENDURANCE
Try timing this to music. Each song gets faster!
2 rounds
3 min easy, 3 min moderate, 3 min moderate/fast, 3 min walk
BARBELL CLUB
Burgener Strength
1) Back squat: 60%x5 reps, 70%x3 reps, 80%x 2 reps, 90%x 2 reps, 95%x 1 rep, max for the day.
*Rest 10 minutes, then:
2) Front squat: 60%x5 reps, 70%x5 reps, 75%x 5 reps x 2 sets.
WOD: Sun 03.22.2020 RNG – Tabata
NEWS
New online class schedule! Updated with MORE CLASSES!
CROSSFIT:
- Weekdays: 6:00a, 8:30a, 5:30p
- Weekends: 8:00a
MOBILITY/STRETCHING *NEW*:
- Monday, Wednesday, Friday: 4:00p (20-30 min)
NUTRITION/FITNESS/TRAINING Q&A *NEW*:
- Tuesday, Thursday: 12:00p (20-30 min)
WOD
“Tabata”
8 Rounds of :20 on/:10 off
Jumping Lunges
Rest 1 Minute
Commanders
Rest 1 Minute
Hollow Rocks
Rest 1 Minute
Jumping Squats
WOD Guidance & Goals:
Complete all eight rounds of :20 on/:10 off of jumping lunges before taking a minute rest and moving on to commanders. At each movement keep a running total of your reps. Record total reps for each movement (4 separate scores). Scaling options for tomorrow… Jumping lunges can be scaled to walking lunges. Commanders can be scaled to a plank. Hollow rocks can be scaled to rocks with your knees bent, hollow hold or if your hip flexors are shot from this week scale to superman rocks. Finally, jumping squats can be scaled to air squats.
httpv://www.youtube.com/watch?v=q9rTE6a3w8o
Post Four Scores to Comments.
WOD: Sat 03.21.2020 “Sun is Shining”
NEWS
One online classes at 8:00a on Saturday and Sunday. Members who did not receive log-in information should email [email protected] for access.
WOD
“Sun is Shining”
5 Rounds
400 Meter Run
15 Thrusters
WOD Guidance & Goals:
Imagine you’re going to run a 5k, what’s your pace? This is the pace you should move throughout this workout. The 400 meter run should be at a moderate pace so there is minimal rest before you start the thrusters. If you do not have a 400 meter course mapped out, run out 1 min then turn back. If you’re not running do 100 butt kickers. Thrusters can be done with a dumbbell(s), kettlebell(s) or a barbell. Choose a weight you can do 10 unbroken before having to rest. Target 15 minutes.
httpv://www.youtube.com/watch?v=ZSluY0rvcLw
httpv://www.youtube.com/watch?v=8RhfbGRHV4s
Post Time to Comments.
WOD: Fri 03.20.2020 “Enzo”
NEWS
Coach-led online classes at 6a, 8:30a and 5:30p!! Members who did not receive log-information email [email protected] for access
WOD
“Enzo”
10 Rounds
AMRAP 1
10 V-Ups
Max Burpees in remaining time
Rest 1 Minute
WOD Guidance & Goals:
1 minute of work = 1 minute of ALL OUT EFFORT! V-ups will take :20-:30, in the remaining :30-:45 get as many burpees as possible. You’ll then get 1 minute of rest to catch your breath, write down your rep total and get ready to crush the next round. Target 8 burpees per round. Scaling options for V-ups could be tuck ups, leg lifts, and if you have a pull up bar sub in toes to bar or knee ups.
httpv://www.youtube.com/watch?v=LZ2G2OSQfnI
Post Total Reps to Comments.
ENDURANCE
Death by 10 meter (in 10 meter increment)
Min 1 – 10 meters
Min 2 – 20 meters
Min 3 – 30 meters
Min 4 – 40 meters
Continue to increase distance by 10 meters every minute. Once you cannot complete the designated meters in the minute, take a 1 minute break and start from the beginning. Your score will be the highest minute you completed in the first round.
BARBELL CLUB
1: Clean: 10 rounds- Every 2 minutes, compete:
1x squat clean + 1x front squat + 1x jerk (work up to a max for the day)
WOD: Thu 03.19.2020 “Woah”
NEWS
Per our recent communication to members, we are temporarily closed at both locations (Acton and Wayland) until further notice. If you did not receive our member email, which contains a lot of important information, please email us at [email protected].
Join us for our daily coach-led, online classes that started Tuesday. If you are unable to join our online classes, we will continue to post home WODs with guidance videos which can be done at a more convenient time.
WOD
“Woah”
50 Double Unders
42 Kettlebell Swings (can use db)
50 Double Unders
36 Kettlebell Swings
50 Double Unders
30 Kettlebell Swings
50 Double Unders
24 Kettlebell Swings
50 Double Unders
18 Kettlebell Swings
WOD Guidance & Goals:
Start with 50 double unders, OR 50 double under timers, 75 single unders, or 50 jumping jacks. Complete jump rope in :60-1:30. The kettlebell swings, you should be able to do in two to three sets. The last two rounds try to do the swings unbroken. Use a dumbbell or do plated ground to overhead (see video for demo). Target 12 minutes.
httpv://www.youtube.com/watch?v=1rvrBDZ6OHM
Post Time to Comments.
WOD: Wed 03.18.2020 “Flux Capacitor”
NEWS
Per our recent communication to members, we are temporarily closed at both locations (Acton and Wayland) until further notice. If you did not receive our member email, which contains a lot of important information, please email us at [email protected].
Online classes started YESTERDAY!
ONLINE CLASS SCHEDULE:
- Weekdays: 6:00a, 8:30a, 5:30p
- Weekends: 8:00a
Link for our video conferencing service has been sent to each member. If you are unable to join our online classes, we will continue to post home WODs with guidance videos which can be done at a more convenient time. Hope to see you online! Either way, post to comments!
WOD
“Flux Capacitor”
AMRAP 20
Run 200 Meters
20 Push Ups
30 Bicycle Sit Ups
Cash Out
Strict Pull Ups – 3 x Max Reps. Rest as needed between sets.
OR
DB or KB Curls – 4 x 8 reps per side
WOD Guidance & Goals:
Run the 200’s at your 1 mile PR pace, that’s going to feel uncomfortable! You’ll get to rest on the push ups. Start with a bigger set of push ups without hitting failure, then chip away at smaller sets with a :05-:10 break. The bicycle sit ups are 30 per side (60 total reps). Target 6 rounds. If you’d like to stay inside, run 4 flights of stairs (that’s up and down 4 times) or if you have a rower row 200 meters. Knees or hips don’t like running, do 50 high knees and 50 butt kickers.
httpv://www.youtube.com/watch?v=677wqXTZ-zI
httpv://www.youtube.com/watch?v=8RhfbGRHV4s
Post Rounds to Comments.
ENDURANCE
15 min out, run back faster!
BARBELL CLUB
1) Back squat: 60%x5 reps, 65%x5 reps, 70%x 5 reps, 75%x 5 reps.
*Rest 10 minutes, then:
2) Front squat: 60%x5 reps, 65%x5 reps, 70%x 5 reps x 2 sets.
WOD: Tue 03.17.2020 “I’m Irish, Don’t Kiss Me”
NEWS
Per our recent communication to members, we are temporarily closed at both locations (Acton and Wayland) until further notice. If you did not receive our member email, which contains a lot of important information, please email us at [email protected].
Yesterday you were able to pick up a piece of loaner equipment for daily coach-led, online classes that start TODAY. If you weren’t able to make it in, we’d suggest using a gallon jug of water or a backpack (with a single handle) filled with waters. Or, ideally, you can grab yourself a kettlebell or dumbbell from Amazon which go for about a $1-2/pound shipped.
ONLINE CLASS SCHEDULE:
- Weekdays: 6:00a, 8:30a, 5:30p
- Weekends: 8:00a
Link for our video conferencing service has been sent to each member. If you are unable to join our online classes, we will continue to post home WODs with guidance videos which can be done at a more convenient time. Hope to see you online! Either way, post to comments!
WOD
“I’m Irish, Don’t Kiss Me”
4 Rounds
20 Dumbbell Snatch – 10 per side
10 R-Arm Overhead Lunges
20 Goblet Squat
10 L-Arm Overhead Lunges
20 Dumbbell Snatch
Rest 2 Minutes
WOD Guidance & Goals:
With your dumbbell or kettlebell, complete 20 total snatches (10 per side), alternating arms. Then lunge with the weight overhead in your right hand. For the goblet squats, keep your weight held in the front rack position. Lunge back with the weight overhead and in your left hand and complete the interval with another 20 snatches. You’ll rest 2 minutes between round so push your pace! Target 4 minutes per round.
httpv://www.youtube.com/watch?v=kOJcuQ4gq5Q
Post Intervals to Comments.
BARBELL CLUB
10 rounds – Every 2 minutes, complete:
1x snatch with 3 second pause at 1″ above knee + 1x snatch (work up to a max for the day).
*Each round will consist of 2 snatches. For the first rep, pause for 3 seconds at the launch position before finishing out the lift. For the second rep, it will be a full squat snatch from the floor.
WOD: Mon 03.16.2020 “Fill Me In”
NEWS
Per our recent communication to members, we will be temporarily closing both locations (Acton and Wayland) until further notice. If you did not receive our member email, which contains a lot of important information, please email us at [email protected].
Our last day of in-person classes will be Monday, March 16. This will also be the day where you can pick up a piece of loaner equipment for daily coach-led, online classes. If you are unable to join our online classes, we will continue to post home WODs with guidance videos which can be done at a more convenient time.
WOD
“Fill Me In”
10-9-8-7-6-5-4-3-2-1
Broad Jumps
Sit to Stand
*50ft bear crawl after every round
WOD Guidance & Goals:
Rebound the broad jumps and roll through sit to stands at a continuous pace. Target 10 minutes.
Post Time to Comments.
HOME WOD w/EQUIPMENT
10-9-8-7-6-5-4-3-2-1
Front Squats
1/2 Strict Pull Up
WOD Guidance & Goals:
Choose a weight you can quickly cycle through 10 reps. Chip away at strict pull ups. Target 10 minutes.
Post Time to Comments.
ENDURANCE
4 rounds
400m, rest :60
200m, rest :60
BARBELL CLUB
Burgener Strength
1) Back squat: 60%x5 reps, 65%x5 reps, 70%x 5 reps, 75%x 5 reps.
*Rest 10 minutes, then:
2) Front squat: 60%x5 reps, 65%x5 reps, 70%x 5 reps x 2 sets.
