Hang Power Clean 135/95
with 40 air squats after each set
NBCF Competitors
155/105
Thursday, April 30, 2015
Wednesday, April 29, 2015
Tuesday, April 28, 2015
Wednesday 4/29
WOD
Team of 2 or 3, for max reps, 5 min at each station
50m sled pull 90/45
Muscle ups ------ strict ring rows x 5
Cal row
Target Burpees
Medball sit ups 20/14
Monday, April 27, 2015
Sunday, April 26, 2015
Monday 4/27
Wod
3 rft
12 front squats 115/75
12 pull ups
12 bar facing burpees
NBCF competitors
165/105
C2B
Thursday, April 23, 2015
Friday 4/24
"Tag Team"
Amrap 20
7 snatch @ 75/115
14 burpees
21 double unders
Each partner completes full round then switch
Wednesday, April 22, 2015
Thursday 4/23
Strength
A. Build to a heavy strict press
B. Build to a heavy push press
WOD
3 rounds
500m row
Tuesday, April 21, 2015
Wednesday 4/22
3rft
50 air squats
30 medball sit up 20/14
100m farmers carry 50/30
**this isn't comfortable pace, be uncomfortable
Monday, April 20, 2015
Tuesday 4/21
Wod
Amrap 13
10 hang clean and jerk 115/75
10 box jump overs 24/20
200m run
NBCF competitors
135/95
Sunday, April 19, 2015
Thursday, April 16, 2015
Wednesday, April 15, 2015
Tuesday, April 14, 2015
Monday, April 13, 2015
Tuesday 4/14
WOD
"Nate"
Amrap 20
2 muscle ups
4 Hspu
8 KBS 70/53
Chief Petty Officer Nate Hardy was killed Sunday February 4, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker.
Sunday, April 12, 2015
Monday 4/13
WOD
Tabata - 8 interval each
Power Snatch 115/75
Lateral burpees
Score is least reps completed
NBCF competitors
WOD 135 - guys only
Ben Bergeron - CrossFit New England
Thursday, April 9, 2015
Friday 4/10
WOD
Amrap 15
10 ohs 95/65
15 push ups
20 box jumps 24/20
NBCF competitors
WOD 135/95
Deficit push ups
Wednesday, April 8, 2015
Tuesday, April 7, 2015
Monday, April 6, 2015
Sunday, April 5, 2015
Thursday, April 2, 2015
Good Friday -- The Jesus WOD
Every Easter season, many CrossFit boxes and/or churches around the world host what is called the Jesus WOD.
The Jesus WOD is done as a means of aligning Christian beliefs physically, mentally, and spiritually. It is not intended to grandstand an athlete’s ability… it is not designed to “measure-up” to what Jesus encountered in His crucifixion… it is not a typical CrossFit workout… and it IS NOT REQUIRED.
The Jesus WOD is particularly brutal. Some participants have been able to finish it as prescribed; others have found that they had to scale-down the weight as the workout wore-on; all participants have found that it helps them better grasp the amount of suffering Jesus endured. PLEASE BE WARNED: this workout – perhaps more than any other CrossFit workout – taxes most athletes beyond their limits mentally and physically. SEVERAL have reported needing a day or two to heal-up after it is all said and done. Here is the workout as prescribed…
14 rounds for time of:
10 deadlifts (95/65)
10 squat cleans (95/65)
10 push-press (95/65)
50 ft of walking lunges with barbell on back + walk back to starting point
Athletes may only “de-load” the barbell from their control during rounds 3, 7, and 9. As these three rounds are completed, the athlete must place the barbell on the ground, pick-up a kettlebell (53/35), and complete 7 Turkish get-ups (for a total of 21 TGUs across the three rounds).
The workout represents the 14 Stations of the Cross and the three time Jesus fell to the ground.
- Jesus is condemned to death
- Jesus carries his cross
- Jesus falls the first time
- Jesus meets his mother
- Simon of Cyrene helps Jesus carry the cross
- Veronica wipes the face of Jesus
- Jesus falls the second time
- Jesus meets the women of Jerusalem
- Jesus falls the third time
- Jesus is stripped of his garments
- Crucifixion: Jesus is nailed to the cross
- Jesus dies on the cross
- Jesus is taken down from the cross
- Jesus is laid in the tomb
Wednesday, April 1, 2015
Thursday 4/2
Wod
4 rounds each for time
20/18 cal row
15 kbs 53/35
15 burpees
Rest 2-3 min
Box notes
Good Friday we will only have one class at 900am
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