Workout of the Day
Warm-up: Using a light kettlebell perform 25x Goblet squats, 25x KB swings, and 24x clean and jerks (12 on each arm)
Strength: 5x1 Deadlift, working to 1RM
Work Capacity: "Strict Press Fran" 21-15-9 reps of:
* Strict Press (95#/65#)
* Pull-ups (kipping allowed)
Extra Credit: EMOTM 10 of:
* 10x Push-ups
Post results to comments.
Workout of the Day
Warm-up: Row 500m, 40 air squats
Strength: Strict press 2x5, 3x3 AHAP
Work Capacity: "Christine" 3 rounds for time of:
* 500m row
* 12x Deadlifts at bodyweight
* 21x Box jumps (24"/20")
Extra Credit: EMOTM 10 of:
* 10x T2B
Post results to comments.
Rest Day
Additional rest day in preparation for new programming and because of Regionals this past weekend. We will be going Wed-Sat this week.
Rest Day
Enjoy the day off and hopefully you all PR'd on the regional WODs. The Northeast Regional was awesome this year and some well-deserving athletes and teams will be heading to the Games.
Happy Memorial Day, and never forget the sacrifices of our men and women in the service!
Workout of the Day
Regionals Day 3
Warm-up: Extended mobility
Work Capacity 1: Snatch Ladder (155-295#/105-185#)
* 20x Double under buy-in at each station
* 50 seconds to perform double-unders and as many snatches as necessary to complete a rep at that weight
Weight increases by 10# at each station
If you fail a rep, you can continue attempting it or perform additional double unders to add to your score (consult Games site for details)
Record = 295# (cleared ladder) by Aja Barto
Work Capacity 2: For time:
Three rounds of,
* 7x Deadlifts (345#/225#)
* 7x Muscle-ups
Then three rounds of,
* 21x Wall balls (20#/14#)
* 21x T2B
100m Farmer's walk (2x100#/70# DB's)
* 28x Burpee box jumps (24"/20")
100m Farmer's walk
* 3x Muscle-ups
Record time = 12:22 by Rich Froning
Post results to comments.
Workout of the Day
Regionals Day 2
Warm-up: Extended mobility
Work Capacity 1: 4 Rounds of:
* 10x DB Snatches (100#/70# -- alternating arms)
* Carry DB forward and sprint (watch regionals video for standards or simply sub 100m sprint)
Record time = 3:18 by Neal Maddox
Work Capacity 2: For time:
* 50x Back squats (135#/95#)
* 40x Pullups
* 30x Shoulder to overhead (135#/95#)
* 50x Front squats (85#/65#)
* 40x Pullups
* 30x Shoulder to overhead (85#/65#)
* 50x OH squats (65#/45#)
* 40x Pullups
* 30x Shoulder to overhead (65#/45#)
Record time = 15:29 by Rich Froning
Post results to comments and keep cheering on Team Reebok CrossFit Back Bay.
