WOD: Tue 12.27.2016 “The Admiral”
WOD
“The Admiral”
3 Rounds:
20 Burpee Pull Ups
20 Front Squats (155/105)
20 Box Jumps (24)
Post Time to Comments. Compare Scores HERE
WOD: Mon 12.26.2016 Open Gym 9-11a
Open Gym 9-11a
WOD: Sun 12.25.2016 CLOSED
Happy Holidays!
WOD: Sat 12.24.2016 “12 Days of Christmas”
TODAY: ONE CLASS AT 8AM
WOD
“12 Days of Christmas”
1 Muscle Up
2 Jerks (135/95)
3 Front Squats (135/95)
4 Hang Power Cleans (135/95)
5 Deadlifts (135/95)
6 Burpees
7 Toes to Bar
8 Box Jumps (24/20)
9 Wall Balls (20/14)
10 Pull Ups
11 Handstand Push Ups
12 Ounce Beer (Or Kettlebell Swings (53/35)
Performed like the song: 1 Muscle Up… then 2 Jerks, 1 Muscle Up… then 3 Front Squats, 2 Jerks, 1 Muscle Up… and so on.
Post Times to Comments.
WOD: Fri 12.23.2016 “Treat You Better”
HOLIDAY SCHEDULE
TOMORROW Sat 12/24 – ONE class at 8a
Sun 12/25 – CLOSED
Mon 12/26 – Open Gym 9-11a
Tue 12/27 and Thu 12/29 – NO Teen’s Class
Sun 1/1 – CLOSED
WOD
Hang Power Snatch
5×3, Across
“Treat You Better”
AMRAP 10:
1K Row
100 Double Unders
Post Weight and Reps to Comments.
ENDURANCE
5 Rounds
300m hard, 200m easy
200m hard, 300m easy
:60 rest
WOD: Thu 12.22.2016 “Pillow Fight”
HOLIDAY SCHEDULE
Sat 12/24 – ONE class at 8a
Sun 12/25 – CLOSED
Mon 12/26 – Open Gym 9-11a
Sun 1/1 – CLOSED
WOD
“Pillow Fight”
AMRAP 20:
10 Chest to Bar Pull Ups
15 Box Jumps (30/24)
20 Pistols
Post Rounds to Comments.
WOD: Wed 12.21.2016 Split Jerk + Run
HOLIDAY SCHEDULE
Sat 12/24 – ONE class at 8a
Sun 12/25 – CLOSED
Mon 12/26 – Open Gym 9-11a
Sun 1/1 – CLOSED
WOD
Split Jerk
7×1
Run
10×200 Meters
On the :90
Post Weight and Splits to Comments.
ENDURANCE
2 rounds:
600m moderate, 300m easy
600m moderate, 3 min rest
3x (100m hard, 300m easy)
1 min rest
WOD: Tue 12.20.2016 “Fancy”
HOLIDAY SCHEDULE
Sat 12/24 – ONE class at 8a
Sun 12/25 – CLOSED
Mon 12/26 – Open Gym 9-11a
Sun 1/1 – CLOSED
WOD
Deadlift
7×1, Across at 90%
“Fancy”
50-40-30-20-10
Sit Up
Kettlebell Swing
Post Weight and Time to Comments. Compare Scores HERE
HERO WOD: Mon 12.19.2016 “Manuel”
NEWS
Invites are have been officially EMAILED! We’ve sent each Daybreaker with a valid email address on file an invitation to our 3rd Annual Holiday Bash at 29 Sudbury. If you do not have one in your inbox (or spam folder) just email us. Please RSVP by January 10 so we can get food arrangements set. Thank you!
HOLIDAY SCHEDULE
Sat 12/24 – ONE class at 8a
Sun 12/25 – CLOSED
Mon 12/26 – Open Gym 9-11a
Sun 1/1 – CLOSED=
HERO WOD
“Manuel”
3 Rounds:
3 Minutes Max Rope Climbs
2 Minutes Max Squats
2 Minutes Max Push Ups
3 Minutes Max Calories on Bike
Post Total Reps to Comments.
About Manuel:
Italian Army Capt. Manuel Fiorito, 27, of Verona, Italy, was killed May 5, 2006, when a roadside bomb detonated near his vehicle in Kabul, Afghanistan. Shortly before he died, Fiorito tended to other wounded men and prepared for defense against the enemy attack. Fiorito served with the Italian 2nd Alpine Regiment and was posthumously awarded the Silver Medal of Military Valor for his bravery. Fiorito was fond of Cindy, Murph, Mary and Angie, and was a pioneer in bringing CrossFit to the Italian military community. He is survived by many friends and family.
ENDURANCE
30 min easy w/ surges (sprints) on the minutes
Start at 2 second surges and increase by 2 seconds each minute. Keep increasing until you complete the 15th minutes with a :30 surge. Then decrease by 2 seconds for the next 15 minutes.
WOD: Sun 12.18.2016 Rise-N-Grind + Open Gym
RNG: 8-9a
Open Gym: 9-11a
#3GoalsToBetter Clinic: 9-10a