12 DAYS OF CHRISTMAS PART III “we took the best of both recent versions and combined them.  ENJOY!!!!!!!!” 12 air squats 11 situps 10 wall balls 30/20 9 kettlebell swings 2.0/1,5 8 box jumps 30/24 7 dumbell deadlifts 6 burpees 5 dumbell hang cleans 4 weighted lunges (hold dumbells by your side) 3 dumbell thrusters 2 handstand pushups 1 1000m row Workout is done starting at 12. then 12.11, 12.11.10, 12.11.10.9 and so on. ENDURANCE...

HOLIDAY HOURS REMINDER Christmas Eve – Open 9am-1pm Christmas – Closed Moving to 333 Shrewsbury St. –  Closed 12/29/11 – 1/2/12 Contest WOD Totals Press, 1rep max Deadlift, 1rep max Bench Press, 1rep max Squat, 1rep max Add total weight. COMPETITION TEAM: REST...

WOD AMRAP in 20min of: Run 400 meters 50 Air Squats COMPETITION TEAM: 3 Rounds 10 GHD 10 Pushups 20 DU Mid-hang clean – 65% x 2 x 6 Clean Pull – 90% x 4 x 5 Snatch balance – heavy single 5 Ladders / 1-3-5 reps: Pull-up KB snatch (reps/per...

TEAM WOD In Teams of 2: 3 Rounds for time of: Wall Balls, 20lb, Reps Pullups, Reps BW Bench Press, Reps Box Jumps, 20” Reps 1.5 Pood Kettlebell Swings, Reps Only one athlete will work at a time. Each athlete will work for 1min. Both athletes must complete each exercise before moving onto the next. Score=Total Reps COMPETITION TEAM: Complete Team...

WOD For time: 50 Double Unders 10 Box Jumps, 24” 40 Double Unders 20 Box Jumps, 24” 30 Double Unders 30 Box Jumps, 24” 20 Double Unders 40 Box Jumps, 24” 10 Double Unders 50 Box Jumps, 24” COMPETITION TEAM: 3 Rounds 10 GHD 10 Ring Dips 10 Box Jumps 30″/24″ Mid-Hang Snatch – 65% x 2 x 6 Power Jerk – 65% x 2 x 6 Snatch Pull – 90% x 4 x 5 5 Sets: No Rest 5 KB Clean and Push Press/arm 5 DB Renegade...

NEW GYM UPDATE….. Two more weeks!!!! We are anticipating a Jan 2nd grand opening. Everything is coming to the end and we will provide updates over the next two weeks. In the picture below you can see the lifting platforms and rubber matting being put down. The equipment should also arrive today so we will post pics once everything is all set up. We would like to announce that we will be closing the old gym on Thursday 12/29 and reopening on...

CONTEST WOD “Fran” For time: 21-15-9 95lb Thrusters Pullups COMPETITION TEAM: 4 Rounds 500M row Rest 1min Snatch – 80% x 1 x 5 Clean & Jerk – 80% x 1 x 5 Pause back squat – heavy triple SLDL – 3 x...

ATTENTION MEMBERS – As of Jan 2nd we will be in the new gym and one new thing you will see is a white board for each fitness level.  These white boards will have every members name on it and a place for you to write your score for that days WOD.  These new whiteboards will have an entire weeks worth of scores on it so you will be able to see how you compare to all the other athletes in your fitness level and those in the level above you.  Your...

WOD 1st Bench Press 5-3-1(Or more) 2nd Close Grip Bench 10-10-10 Barbell Row...

Team WOD In Teams of 2: 3 Rounds for time of: 135lb Ground to Overhead, 20reps Burpees(Jumping over barbell), 30reps 135lb Barbell Carry, 400meters Only one athlete may work at a time, except on the run. Reps are shown as Team totals. Each team may only use one barbell. If weights are scaled, then they must be...

WOD 1st Deadlift 5-3-1(or more) 2nd For time: 21-18-15-12-9-6 Body Weight Deadlift Weighted Situps, 45lb Plate Double Double Unders (=2XReps shown) COMPETITION TEAM 2 Rounds 15 Walking Lunges Adams St climb Snatch – 80% x 1 x 5 Clean & Jerk – 80% x 1 x 5 Back squat – 75% x 5 x 5 Good morning (wide stance, straight knee) – 3 x...

Rest Day/Make up Day/Skill...

Contest WOD “Kelly” Five Rounds for time of: Run 400 meters 30 Box Jumps, 24” 30 Wall Balls, 20lb...

WOD 1st Squat 3-3-3(or more) 2nd Front Squat 5-5-5 Overhead Squat 5-5-5 Hack Squat 10-10-10 comp team warmup: 1 mile run snatch:heavy single Clean and Jerk:heavy single Front Squat: 95% x 1 x...

WOD 1st Bench Press 3-3-3(or more) 2nd For time: 21-18-15-12-9-6 Ring Dip Burpees Pullups COMPETITION TEAM: 3 Rounds 10 Chest 2 Bar Pullups 10 GHD 10 Med Ball Cleans 30lbs Power clean – 75% x 2 x 10 Clean Pull – 95% x 3 x 3 Snatch balance – heavy single 3 sets; no rest: 10 KB snatch/arm max rep push-ups (10...