Burpee Challenge Day 15 Warmup Row 1K WOD 1st Deadlift 5-3-1(or more) Set1=75% Set2=85% Set3=95% 2nd AMRAP in 15 min of: 15 Box Jumps, 20″ 20 Floor Wipers, 135lb/95lb 15 Good Mornings, 45lb/35lb Congratulations to all those who participated in and completed the Worcester Half...

Burpee Challenge Day 14 Warmup CrossFit Warmup WOD 1st Shoulder Press 5-3-1(or more) Set1=75% Set2=85% Set3=95% 2nd “Elizabeth” For Time: 21-15-9 Squat Clean, 135lb/95lb Ring...

Burpee Challenge Day 13 Marathon...

Burpee Challenge Day 12 Warmup Run 1mile WOD To be...

Attention members!!!! We will be open on Sunday 6/13.  Please come and support our Marathon Team.  The gym will open a 8am when the race starts.  We will be having a Cookout at the gym after the race.  This will start at approximately 10am.  We will have food and drinks.  BYOB. Burpee Challenge Day 11 Warmup CrossFit Warmup WOD 1st Squat 3-3-3(or more) Set1=70% Set2=80% Set3=90% 2nd Five rounds for time of: 95 pound Snatch, 3 reps (Full Squat...

Burpee Challenge Day 10 Warmup Row 1K WOD 1st Bench Press 3-3-3(or more) Set1=70% Set2=80% Set3=90% 2nd Four Rounds for time of: 20 Ring Dips 20 Sumo Deadlift Highpulls, 95lb/65lb 20 Pushups 20 Box Jumps, 24″ 20 Double...

Burpee Challenge Day 9 Warmup As needed for team WOD. Team WOD In Teams of 2: For time: Seven rounds for time of: 14 Handstand push-ups 135/95 pound Thruster, 14 reps 14 Knees to elbows 245/155 pound Deadlift, 14 reps 14 Burpees 14 Kettlebell swings, 1.5/1 pood 14 Pull-ups Only one Athlete can work at a time.  Teams must complete all the reps of each exercise before moving onto the next.  The are posted as a team total (teams complete a combined...

Burpee Challenge Day 8 Warmup 3 rounds of: 10 Burpee Box Jumps WOD 1st Deadlift 3-3-3(or more) Set1=70% Set2=80% Set3=90% 2nd Four rounds each for a time of: Run 800 meters Rest approximately 90sec inbetween...

Burpee Challenge Day 7 Warmup CrossFit Warmup WOD 1st Shoulder Press 3-3-3(or More) Set1=70% Set2=80% Set3=90% WOD “Grace” For time: 135lb/95lb Clean and Jerk, 30...

Burpee Challenge Day 6 Rest Day/Make up Day/Skill...

Burpee Challenge Day 5 Warmup CrossFit Warmup WOD For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double...

Burpee Challenge Day 4 Warmup Run 1 mile WOD 1st Squat 5-5-5(or more) Set1=65% Set2=75% Set3=85% 2nd For Time: 15-12-9 115lb/85lb Thrusters 115lb/85lb Floor Wipers 35lb/15lb...

Burpee Challenge Day 3 Warmup Jump Rope for 5min or 100 Double Unders WOD 1st Bench 5-5-5(or more) Set1=65% Set2=75% Set3=85% 2nd Complete as many rounds in 20 minutes as you can of: 65 pound Power snatch, 12 reps 10 Push-ups “If you’re going through hell, keep going.” -Winston...

Burpee Challenge Day 2 Warmup As needed for Team WOD Team WOD In Teams of 2: 1st 3 rep max Clean and Jerk 5 min time limit 2nd For Time: Run 800 meters 25 Deadlift, 225lb/l135lb 100 Pullups 25 Deadlift, 225lb/135lb Run 800 meters Teammates will run together on both runs.  For the Deadlift, only one Teammate can work at a time.  That teammate must complete 25reps before their partner can start their 25 reps.  Teammates can break up the pullups as...

Today we are going to start our 100 Day Burpee Challenge.  In this challenge we will do burpees equal to the day number we are deep into the challenge.  EX. Day1=1 burpee, Day2=2 Burpees, Day3=3 Burpees, Etc.  The Burpees must be done all at once and not broken up throughout the day.  If you miss a Burpee day, then you must make up the burpees the following day along with that days Burpees. Day1= 1 Burpee Warmup CrossFit Warmup WOD Today we are back...