WOD & Blog
ANNOUNCEMENTS
– Our December On-ramp class begins next Tuesday December 5th at 6pm. This will be the final on-ramp at our current location. Tell your friends!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Power Snatch
5 x Snatch
5 x Overhead Squat
III. Mobility
Impact/Focus: Snatch Doubles EMOTM
EMOTM for 10:00 execute 2 x Snatch repetitions touch and go style. Increase weight every 1-2 sets as able.
10 Rounds of
2 x Snatch EMOTM
Post scores to comments.
“Enthalpy”
2 rounds for time of
14 x American KB Swings (32/24kg)
14 x Pull-ups
14 x Ring Dips
12 x American KB Swings (32/24kg)
12 x Pull-ups
12 x Ring Dips
10 x American KB Swings (32/24kg)
10 x Pull-ups
10 x Ring Dips
Notes: 16 minute time cap, incentive to get sum’, freaks.
Post scores to comments.
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ANNOUNCEMENTS
– Our December On-ramp class begins next Tuesday December 5th at 6pm. This will be the final on-ramp at our current location. Tell your friends!
Warm-up Drills
I. Jump Rope x 3:00
II. 2-3 Rounds of
5 x Push-ups (CrossFit Games Standard)
10 x Wallball (20/14lbs)
15 x V-ups
III. Mobility
“MILLEY”
Against a 23:00 Running Clock
Row 2000m
In the time remaining AMRAP of
11 x Wallball (20/24lbs)
30 x Double-unders
10 x Burpees
Notes: This Hero WOD is in honor of First Lieutenant Scott Francis Milley who was killed in the line of duty in the Baraki Barak district of Afghanistan on November 30th, 2010 at the age of 23. “Scooter” grew up in Sudbury excelling in both academics and athletics at Lincoln-Sudbury Regional High School. Every bit as excellent a person as he was a soldier and athlete, the memory of his unrelenting positivity and charisma continues to impact those who knew him. He is survived by his loving parents, Steven and Janice, and by his brother Steve and sister Ashley.
Post scores to comments. Read on about Lt. Milley below…
“…First Lieutenant Scott Francis Milley was born in Boston, MA on March 26, 1987. Scott was the youngest of three with an older brother Steven and an older sister Ashley. He grew up in the Cambridge and Sudbury areas. Scott earned his diploma from Lincoln-Sudbury Regional High School in 2005, where he excelled both academically and athletically as a star on the hockey team and member of the LS community. He subsequently pursued his college education at the University of New Hampshire.
While attending the University he played rugby and participated in Army ROTC. In the ROTC program, Scott was recognized by the Department of the Army as a superior cadet and also attended the basic airborne course at Fort Benning, GA, receiving his Basic Parachutist Badge. He earned a bachelor’s degree in psychology with a 3.3 grade point average. Upon graduating in 2009, Scott Francis Milley was commissioned a second lieutenant in the United States Army and designated a Distinguished Military Graduate.
Following his graduation from UNH, Scott entered active duty in the infantry branch and completed ranger school. He was commissioned to the 2nd Battalion 30th Infantry Regiment, 4th Brigade Combat Team, 10th Mountain Division, where he served as a platoon leader. Scott was promoted to the rank of first lieutenant, and was deployed to Afghanistan as part of operation Enduring Freedom.
While conducting combat operations in the Baraki Barak district of Afghanistan, 1LT Scott Francis Milley was killed leading his soldiers when insurgents attacked his unit. He died on November 30, 2010, at the young age of 23.
The Milley family knows Scott has gone “to a place where there is only glory.”
1LT Scott Francis Milley was a recipient of the Bronze Star, Combat Infantryman’s Badge and the Purple Heart.”
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ANNOUNCEMENTS
– Our December On-ramp class begins next Tuesday December 5th at 6pm. This will be the final on-ramp at our current location. Tell your friends!
Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
Impact/Focus: Sumo Deadlift
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Sumo Deadlift.
Sumo Deadlift 5-5-5-5
Post loads to comments.
EMOTM Work
Complete the following workload every minute on the minute for 10:00
Odd: 100ft x Farmers Walk (32/24)
Even: 15 x Slamball (40/20)
ROMWOD
“The Real Deal”
Hot pilates…ouch…
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
50ft x Waiters Walk
5 x KB Press (each arm)
10 x KB Swings
III. Mobility
Impact/Focus: Turkish Get-ups
Warm up as needed before completing the following workload for Turkish Get-ups
Turkish Get-ups 3-3-2-2-1-1-1
Post loads to comments.
“Elevated Theory”
Complete for time
6-6-6-6-6 x Power Clean (155/105)
8-8-8-8-8 x Handstand Push-ups
16-16-16-16-16 x GHD Sit-ups
Post times to comments.
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Spikeball training…yes!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Hollow Rocks
15 x Air Squat (Wall Therapy)
III. Mobility
Impact/Focus: Pause Front Squat
Warm up as needed (3 sets x 3 reps) before completing the following workload for Front Squat.
Front Squat 3-3-3-3-3 (23×1 Tempo)
Notes: Explanation of Tempo training can be found HERE.
Post loads to comments.
“Scorecard”
Complete 4 rounds for time of
12 x Chest-2-Bar Pull-ups
12 x Thrusters (95/65)
12 x Box Jumps (24/20)
Post times to comments.
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ANNOUNCEMENTS:
Thanksgiving Week Hours
Wednesday: Normal AM Classes, Noon, 4:30 & 5:30pm ONLY
Thursday: Closed
Friday: Closed
Saturday: Regular Open Gym from 9-11am
Warm-up Drills
I. 7:00 Dynamic Warm-up
Jog -> Sprint
High Knees
Butt Kicks
Shuffle
Karaoke
High Skip
Pike Walk
Duck Walk
*Free standing kick-ups or HS walk practice x short distance
III. Mobility
”Turkey Shoot 2017”
Complete the following for time
50 x Wallball (20/14lbs)
40 x KB Swings (24/16kg)
30 x KB Goblet Walking Lunges (per leg)
20 x DB Renegade Rows (50/35lbs)
40ft x Walk on Hands
Run 400m (bumper plate overhead)
100m x Burpee Broad Jumps
Post scores to comments.
Have a Safe & Gorge-iously Happy Thanksgiving!
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ANNOUNCEMENTS:
Thanksgiving Week Hours
Wednesday: Normal AM Classes, Noon, 4:30 & 5:30pm ONLY
Thursday: Closed
Friday: Closed
Saturday: Regular Open Gym from 9-11am
Warm-up Drills
I. Row 2:00
II. Coaches’ Choice
III. Mobility
Impact/Focus: Row Intervals
Complete 7 rounds for max meters.
1:00 x Row Max Meters
1:00 x Rest
Post total meters to comments.
“Full Body”
Complete as many rounds/reps as possible in 6:00 of
12 x Toes-2-Bar
12 x Ring Dips
Rest 2:00
Complete as many rounds/reps as possible in 6:00 of
12 x Abmat Sit-ups
12 x Box Jumps (24/20)
Post rounds/reps completed for each AMRAP to comments.
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Congratulations to Nate for competing in his first competition yesterday at CrossFit Exclamation! He crushed it and we’re so proud of him. The first of many!
ANNOUNCEMENTS:
Thanksgiving Week Hours
Wednesday: Normal AM Classes, Noon, 4:30 & 5:30pm ONLY
Thursday: Closed
Friday: Closed
Saturday: Regular Open Gym from 9-11am
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
7 x Power Snatch
10 x Overhead Squat (PVC Wall)
III. Mobility
Impact/Focus: Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat.
Back Squat 5-5-5-5 (80-85%)
Notes: Today’s percentages will be based off the 5-rep back squat athletes achieved last Monday 11.13.2017.
Post loads to comments.
“Holy Shoulders”
Complete for time
1-2-3-4-5-6-7-8-9-10 x Power Snatch (95/65)
10-9-8-7-6-5-4-3-2-1 x Overhead Squat (95/65)
Post times to comments.
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Coming January 2018! Get excited!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Power Snatch
5 x Snatch
5 x Overhead Squat
III. Mobility
Impact/Focus: Snatch Complex
Warm-up as needed (3 sets x 3 reps) before working to establish a heavy single effort for the following snatch complex.
Snatch + Hang Snatch
Post loads to comments.
“Taco-bout It”
Complete 21-18-15-12-9-6-3 reps of
KB Swings (32/24)
GHD Sit-ups
Post times to comments.
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Warm-up Drills
I. Speed Rope 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
“Agile Gymnast”
Complete as many rounds/reps as possible in 20:00 of
5 x Bar Muscle-ups
10 x Burpees
15 x Box Jump Overs (24/20)
20 x Pistols (10L/10R)(Alternating)
Notes: Today’s scaling options for bar muscle-ups will be 1. 7 x Jumping Muscle-ups or chest-2-bar pull-ups 2. 10 x pull-ups. Athletes must have have chest-2-bar pull ups to choose jumping muscle-ups as an option. Get some!
Post rounds/reps completed to comments.
Skill Development
Handstand Skill Work (HS walks, freestanding, shoulder taps, kick ups, etc.)