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11-5-2012 WOD

CrossFit

Strength

Exercise: Deadlift/lbs
Reps: 5-5-5-5

Metcon

20-15-10-5
Medicine Ball Cleans (20/14)
Burpees
KB Swings (53/35)

Hey All – We are excited to announce that we will be moving into a larger space soon.  We are looking at a January start date at the new place right off of Main Street & Route 70 in Medford.  Enjoy the last few months at the current gym!  We will be working on the new spot to get it ready for the move.  Here are a few pictures of the space as it is right now.

No more fighting for wall ball space!!

Posted on

10-11-2012 WOD

CrossFit

Strength

Exercise: Deadlift/lbs
Reps: 5-3-1

Metcon

3 RFT
15 OHS
15 Burpee Jump Over Bar

Result Type: Time
Male Rx: 115 lbs
Female Rx: 75 lbs

Great job by all that did 12.3 over again last night.  We hope you saw some improvement!  For those who did it for the first time…Great Job!

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9/11 WOD

CrossFit

Metcon

9/11 Tribute WOD
Run 1 Mile
11 Box Jumps (36″/24″)
11 Thrusters
11 Burpee Chest to Bar Pull Ups
11 Power Cleans
11 HSPU
11 KBS (2 pood/1.5 pood)
11 T2B
11 Deadlifts
11 Push Jerks
Run 1 Mile

Result Type: Time
Male Rx: 135 lbs
Female Rx: 95 lbs

Never Forget…

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8-7-2012 WOD

CrossFit

3 x 15 Hollow Push Ups

Strength

Squat Clean
5×5 @ 50%

This strength portion of class will be used as a skill session – light weight great technique!

Metcon

5RFT
10 Deadlifts 135/95
10 Hang Cleans
10 Front Squat

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7-28-2012 WOD

CrossFit

Strength

Partner Deadlift
1 Rep Max

Metcon

CrossFit Games Team Triplet…ish…

Partner WOD
50 Deadlifts 185-105/Partner Holds Front Rack Position 165/95 – you can go heavier however it must be a weight that both you and your partner can clean to the racked position
50 Burpees/Partner holds Overhead 115/75
50 Thrusters 95-65/Partner Holds Plank

There will be 2 bars set up for each team. Start with the heaviest weights and you must strip the bar as you move onto the next set of exercises.

Reps only count when the partner is in position for the hold – Partners may switch at anytime.

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7-19-2012 WOD

CrossFit

Strength

Deadlift
EMOM 10 Minutes – 3 Deadlifts

Metcon

4 Rounds of 3 Minute AMRAP/1 Minute Rest
3 Hang Cleans
5 Front Squats
7 Push Press

135/95 – use the same weight throughout

Posted on

Deadlifts

Strength

Deadlift
5-3-2-1-1-1

Metcon

15 Minute AMRAP Ladder
1 Deadlift (275/155)
2 Burpees
3 Box Jumps
Next Round
2 Deadlifts
4 Burpees
6 Box Jumps
Continue until time is up

Thinking about BBQ at our place Sunday to watch the finals of the 2012 CrossFit Games.  Anyone interested please let us know at the Gym.

 

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6/25/2012 WOD

Strength:

Deadlift

5, 5, 5

WOD:

4RFT

15 Wall Balls

12 Box Jumps

9 Toes To Bar

6 Burpees

We hope everyone had a great weekend!  Time to get back to work!

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6/5/2012 WOD

Strength:

Deadlift

3,2,2,2,1,1,1,1,1

Throughout your Deadlift sets complete one 750M Row

*This can be done in between sets or upon completion*

Great Job on “Filthy Fifty” Yesterday – that was a tough one so be proud of finishing!

 

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6/1/2012 WOD

Strength:

Back Squats

Spend 15 Minutes to get a Heavy Set of 5

WOD:

5 Burpees – 10 Deadlifts (245/165) – 15 V Ups – Sprint 50 Yards

5 Burpees – 10 Deadlifts (245/165) – 15 V Ups – Sprint 100 Yards

5 Burpees – 10 Deadlifts (245/165) – 15 V Ups – Sprint 150 Yards

5 Burpees – 10 Deadlifts (245/165) – 15 V Ups – Sprint 200 Yards