WOD/Events

 
Wednesday evening Boot Camp is back! Coach Rob will have something tough for you so be sure to reserve classes as they’re definitely going to fill up
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Rowing Technique
Adventures of Rob and BJ Day 2:
“Lead Foot”
AMRAP 4:
27 Calorie Row
27 Burpees
27 CTB Pull-ups
Rest 4:00
then
AMRAP 4:
21 Calorie Row
21 Burpees
21 Toes-to-Bar
Rest 4:00
then
AMRAP 4:
15 Calorie Row
15 Burpees
15 Pull-ups
Courtesy: CrossFit New England

Free Class is tonight with Coach Claire at 6:30pm! Tell a friend who wants to try CrossFit for the first time!
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“Deadlift
5 x 5 @ 85-90% of 5RM
Beginners: 5 x 5 add 5-10#

AMRAP 12:
100 M Suitcase Carry 24/16
15 Deadlifts 135/95, Fx: 115/80
20 Goblet Squats 24/16

Strength Schedule:
Monday: Heavy Thrusters
Tuesday: Deadlift
Wednesday: Rowing and Rig Wod
Thursday: Back Squat
Friday: Big Clean Complex
Saturday: Strict Press
Sunday: Midline Madness and Cindy intervals
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Find Heavy Thruster triple
*From the floor
15:00

Adventures of Rob and BJ Day 1:
“Spring Swing”
21 Thrusters (95/65)
21 Kettlebell Swings (24/16)
400m Run
15 Thrusters (95/65)
15 Kettlebell Swings (24/16)
400m Run
9 Thrusters (95/65)
9 Kettlebell Swings (24/16)
400m Run
Courtesy: CrossFit New England

Skills Class is cancelled today but will be back next week!
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Turkish Get Ups
3 x 8(4 each Side)
20 Hollow Rocks between sets
 

AMRAP 12:
10 Overhead Lunges (In Place) 95/65, Fx: 75/55
10 Hand Release Burpees over Bar
20 Abmat Situps
 

Noon Free Class with Coach Rob is on! Tell a friend who wants to try CrossFit for the first time!
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“Eva”
5 Rounds
Run 800 meters
30 Kettlebell Swings 32/24
30 pullups
Scale as needed. No cap

Snatch Complex:
Find Heaviest Complex of:
1 Power Snatch + 2 Hang Squat Snatch + 3 Overhead Squat
20:00

3 rounds for time
3 Bar Muscle Ups
6 Front Squats 135/95, Fx:115/80
9 Handstand Push ups
12 Hang Power Cleans 135/95, Fx:115/80

“Teams Gone Bad”
With a Partner alternating Movements
4 rounds, 1 minute rounds:
Wallball shots, 20/14, Fx: 14/10
Sumo deadlift high-pull, 75/55
Box Jump, 20 inches
Push-press, 75/55 – athlete must go from the ground
Row for calories
 
Rope Climb Technique:
RX: 12 For time
Fx: 8 For time

Boot Camp is cancelled today
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Find Heaviest Overhead Complex:
3 Push Press + 5 Push Jerks
16:00

AMRAP 3 x 3
10 Burpees
10 Thrusters 95/65, Fx:75/55
10 Pull Ups
* Rest 1:00 between AMRAPs
*Start where left off