Saturday

21 – 15 – 9 rep rounds for time of:
Dumbbell(s) hang squat clean
Handstand Push-up

Post Dumbbell weight and time to comments.


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Ally, Paige and Lisa

Friday

“Amanda”

9-7-5 rep rounds for time of:
Muscle-ups
Squat snatch at 135 / 95 lbs

Set rings a hands distance above max reach.

Post time to comments.



WOD demo

Thursday

Complete five rounds for time of:
400 Meter run
10 Clean and jerk at 135 / 95 lbs

black = 185 / 115 lbs

Post time to comments.



Clean and Jerk Mobility

Wednesday

“Randy”

For time:
75 Power snatch at 75 / 55 lbs

OR

For time:
100 Kettlebell swing

Post choice of WOD and load to comments.



Hamstring Mobility

Tuesday

For time:
50-40-30-20-10 Wall-balls at 20 / 14 lbs
25-20-15-10-5 Games standard box jump, 24″ / 20″ box

20 min cap

Post time to comments.



Monday

For time:
1,000 Meter Row
30 Squat Snatch at 135 / 95 lbs
50 Chest to bar pull-ups

25 min cap

Post time to comments.


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Thanks to everyone who came out for Donte’s going away get together!

Saturday

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 / 14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 / 55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 / 55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.



WOD demo

Friday

“Elizabeth”

21 – 15 – 9 rep rounds for time of:

Squat clean at 135 / 95 lbs
Ring dips

Post time to comments.



WOD demo at the original CrossFit gym

Thursday

Complete ten rounds for time of:
10 Toes to bar
10 Ground to Overhead at 95 / 65 lbs

25 min cap

Post time to comments.



Hip mobility for toes to bar

Wednesday

Strength WOD:

Front squat 3-3-3-3-3 reps

Post loads to comments.

Metabolic WOD:

“Jackie”

For time:
1,000 Meter row
50 Thrusters at 45 lbs
30 Pull-ups

Post time to comments.



Front squat prep and mobility

Tuesday

Strength WOD:

Dead lift 10-10-10 reps

Post loads to comments.

Metabolic WOD:

Complete as many rounds as possible in 8 min of:
3 Power clean at 155 / 105 lbs
6 Push-ups

Post rounds to comments.


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Adrienne and her dad

Monday

Complete five rounds for time of:
10 Toes to bar
8 Dumbbell thrusters
12 Dumbbell Walking Lunges
200 Meter run

Post dumbbell weight and time to comments.


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Lyle, Megan, Courtney and Tyler representing CFL at a beach volley ball tournament this past weekend

Saturday

“Dork”

For time:
33 Front Squats at 185 / 125 lbs
15 Burpees
33 Deadlift at 185 / 125 lbs
15 Burpees
33 Kettlebell swing at 70 / 55 lbs
15 Burpees

Post time to comments.


dork
Michael “Dork” Kennedy was a Boston Firefighter who lost his life on March 26th on duty. He was a CrossFit athlete and a coach at a Boston affiliate. He along with fellow firefighter Edward Walsh are in our thoughts and prayers. This work out is dedicated to them.

Friday

Maria’s Birthday WOD:

Complete three rounds for time of:
32 Burpees
800 Meter run
8 Handstand push-ups
6 Ground to overhead at 155 / 105 lbs
4 Overhead squat at 155 / 105 lbs

32 Min time cap

Post time to comments.


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Thursday

Strength WOD:

Back rack walking lunges 5-5-5-5-5 reps (each leg).

Post loads to comments.

Metabolic WOD:

Tabata:
Push-ups
Sit-ups

Begin the 8 rounds of sit-ups exactly 10 seconds after the 8 rounds of push-ups.

Post total push-ups and sit-ups from all 16 rounds to comments.



WOD demo with scoring variation

Wednesday

For time:
30 Burpee Muscle-ups

OR

Three rounds for time of:
50 Double-unders
15 Ring dips
15 Toes to bar

Post WOD and time to comments.



Tuesday

“Christine”

Complete three rounds for time of:
Row 500 Meters
12 Deadlifts at bodyweight
21 Box jump, 20″ box

Post time to comments.



Congratulations to Christina for finishing the Zydeco Half Marathon this weekend!!

Monday

Complete ten rounds for time of:
7 Chest to bar pull-ups
14 Push-ups
21 Squats

20 min cap

Post time to comments.



14.5 – The Training Plan Mobility Tips

Saturday

Complete as many rounds as possible in 20 min of:
200 Meter Run
7 Power Cleans at 135 / 95 lbs
7 Chest to bar Pull-ups

Post rounds to comments.



Friday

CrossFit Open WOD #5

For time:
21 Thrusters at 95 / 65 lbs
21 Bar facing burpees
18 Thrusters at 95 / 65 lbs
18 Bar facing burpees
15 Thrusters at 95 / 65 lbs
15 Bar facing burpees
12 Thrusters at 95 / 65 lbs
12 Bar facing burpees
9 Thrusters at 95 / 65 lbs
9 Bar facing burpees
6 Thrusters at 95 / 65 lbs
6 Bar facing burpees
3 Thrusters at 95 / 65 lbs
3 Bar facing burpees

Post time to comments.



***ONLY The first 3 min of this Video is useful***

Thursday

Coach’s choice


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Final Open WOD announcement party at 7PM!

Wednesday

Complete five rounds for time of:
6 Power Snatches at 135 / 95 lbs
12 Box Jump Overs, 24″ / 20″ box

Jumping on the box and then to the other side is allowed.

Post time to comments.



Tuesday

Every min on the min for 14 min:

On the even min (0,2,4,6….ect)
Do max lateral bar burpees in 20 seconds

On the odd min (1,3,5,7,… ect)
Do max thrusters at 95 / 65 lbs in 20 seconds

Post total reps to comments.



Rich Froning getting 277 reps on 14.4!

Monday

For time:
1,000 Meter Row
20 Pistols
30 Push-ups
40 Meter Overhead walking lunge at 35 / 25 lbs
30 Push-ups
20 Pistols
1000 Meter row

25 min cap

Post time to comments.



Saturday

Teams of 3:
100 Deads, 155//105
80 Hang Power Cleans, 155/105
60 Front Squats, 155/105
40 Jerks, 155/105
20 Thrusters, 155/105

One athlete works at a time. Every minute on the minute, stop where you are and all three athletes complete 5 burpees.

Post time to comments.



Friday

Complete as many reps as possible in 14 min of:
60 Cal row
50 Toes to bar
40 Wall-ball at 20 / 14 lbs
30 Power clean at 135 / 95 lbs
20 Muscle-ups

Post total reps to comments.



Thursday

Complete three rounds for time of:
500 Meter Row
21 Power Snatches at 115 / 75 lbs

Post time to comments.


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Open wod 14.4 Announcement tonight at 7 PM at the gym!!

Wednesday

Complete five rounds for time of:
15 Wall-balls at 20 / 14 lbs
10 Toes to bar
5 Clean and jerk at 135 / 95 lbs

Black = 30 / 20 lb ball

Post time to comments.


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Tuesday

Partner WOD

Each teammate completes 3 sets of:
Three rounds for time:
12 Calorie Row
8 Lateral Burpees over Rower

Athlete One completes 3 rounds of the row/burpee couplet as fast as possible. Then Athlete Two completes 3RFT while Athlete One rests. Once Athlete TWO has completed their three rounds the team has finished their first set. Repeat this sequence two more times for a total of three sets.

post time to comments.


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Beau

Monday

Complete as many rounds as possible in 20 min of:
400 Meter run
Max rep muscle-ups

Post total muscle-ups to comments.


christina
Christina

Saturday

Complete two rounds for time of:
50 Burpees
25 Toes to bar
50 Wall-balls
25 Toes to bar

Black = 30 / 20 lb ball
30 min cap

Post time to comments.



Friday

CrossFit Open WOD 14.3

Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

Athletes may only use 1 barbell. All box jumps are Game’s standard.

Post total reps to comments.



Thursday

Complete five rounds for time of:
400 Meter run
20 Burpees
20 Thursters at 45 lbs

30 min cap

Post time to comments.


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Be at the gym tonight at 7 PM for our weekly CrossFit Open WOD announcement party!

Wednesday

Every minute on the minute for 14 min perform the following:

On the Odd min 1,3,5,7 ect ect
7 Toes to bar
7 Wall-ball at 20 / 14 lbs

On the even min 2,4,6,8 ect ect
7 Power clean at 135 / 95 lbs
7 Game’s standard box jump, 24″ / 20″ box

If you cannot complete a portion of the EMOM in the allotted time, post total completed rounds to comments.


)

Tuesday

For time:
40 Burpees
Then 5 rounds of:
15 Wall-ball at 20 / 14 lbs
15 Toes to bar
15 Game’s standard box jump, 24″ / 20″
Then:
40 Burpees

30 min cap

Post time to comments.



Jenci, Megan, Michelle and Melissa

Monday

Complete three rounds for time of:
25 Ring-dips
50 Foot Overhead Walking Lunge at 45 / 35 lbs
5 Rope climb

20 min cap

Post time to comments.



Saturday

Complete seven rounds for time of:
200 Meter run
15 Game’s standard Box Jumps, 24″ / 20″ box
15 Wall-Balls at 20 / 14 lbs

Post time to comments.



14.2 tips and strategy

Friday

Every 3 minutes for as long as possible:

From 0:00-3:00 – 2 Rounds of:
10 Overhead Squats at 95 / 65 lbs
10 Chest-to-Bar Pull-ups

From 6:00-6:00 – 2 Rounds of:
12 Overhead Squats at 95 / 65 lbs
12 Chest-to-Bar Pull-ups

From 6:00-9:00 – 2 Rounds of:
14 Overhead Squats at 95 / 65 lbs
14 Chest-to-Bar Pull-ups

ETC. Following Same Pattern.
If you finish the two rounds in the allotted time, you must wait until the three min is up to begin the next round.
If you cannot complete the 2 rounds in the three minutes allotted, you may not move onto the next round.

Post total reps to comments.


***Attention***

All athletes competing in the open must watch this standards video!!

All athletes that do not have a judge (that has passed the CrossFit Judge’s Course) actively counting and judging their workout may not post their score.

Thursday

Complete five rounds for time of:
7 Burpees
7 Toes to bar
7 Game’s standard box jump, 24″ / 20″ box
7 Kettlebell swing at 55 / 35 lbs

Post time to comments.


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Courtney

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