Warmup 8 rounds of: max rep Double Unders in 20sec Rest 10sec New England Sectional WODs Workout 1 (Saturday) “Pullin” For time: 800 meter run 30 Snatches, 115/75 800 meter run Workout 2 (Saturday) “Fast and Furious” 3 rounds for time of: 20 Box Jumps (24/20 inches) 20 Chest-to-bar Pull-ups 20 Wall Balls (20/14lbs, w/10 foot target) ***Try to complete both WODs.  Rest as needed between WODs.  WOD 1 should take approximately...

Warmup CrossFit Warmup WOD CF Football Total Power Clean 1 Rep Squat 1 Rep Bench 1 Rep Deadlift 1 Rep *Perform a single maximal effort for the lifts listed above.  *After warm-ups, 3 attempts are allowed. *Total must be done in the specified order. *Combine all 4 lifts to create CF Football...

Rest Day/Test Day/Make up Day/Skill...

Warmup CrossFit Warmup WOD Complete 10 rounds: Row for 1 minute, rest for 1 minute. *Row for 1 minute as many meters as you can, rest one minute. *Continue this cycle for a total of 20 minutes. *Your score is the total amount of meters rowed – goal is row at least 3000 meters *Penalty is 1 handstand push up for every 5 meters under 3000...

Warmup Row 1K WOD By request: For time: 100 Thrusters 95lb/65lb ***At the top of each minute you must complete 3 Burpees and 3 Knees to elbows, then complete as many thrusters as possible for the rest of the minute.  Time ends when you reach 100 Thrusters. Optimized Post-Workout Nutrition for the CrossFit Athlete By Chris...

Warmup 3rounds of: 20 Double Unders 20 Hip Ext 20 Situps Samson Stretch WOD 1st Deadlift 3-3-3 2nd 4 rounds for time of: Run 400 meters 50 Squats “Winners make goals, losers make...

Team WOD Day.  Please arrive on the hour so we can organize teams. Warmup As needed Team WOD In teams of 2: 3 rounds of: 45lb/35lb  Overhead Lunges Pullups Body Weight  Bench Press (female 75% BW) 20″ Box Jumps Burpees Each athlete will work for max reps in 1min of each exercise.  Athletes will rotate every min.  Both athletes must complete their min before moving onto the next exercise.  Only one bench per team.  Score equals teams total...

Warmup CrossFit Warmup WOD 1st Push Jerk 3-3-3 2nd “Nate” AMRAP in 20min of: 2 Muscle ups 4 Handstand Pushups 8 Kettlebell Swings, 1.5 Pood ***1 Muscle up=3 Pullups+3Dips “Adversity cause some men to break; others to break records.” –William A....

Anyone that was interested in running the half Marathon, we have registration forms that need to be filled out at the gym.  You will also need a 50 dollar check for the registration cost. Warmup 10 Ring Dips 10 Squats 10 Box Jumps, 20″ Sampson Stretch WOD “Badger” 3 rounds for time of: 95lb/65lb Squat Clean, 30reps 30 Pullups 800meter run Shoulder Impingement Checklist By Kelly...

Rest Day/Test Day/Makeup Day/Skill...

Warmup CrossFit Warmup WOD For time: Row 1000 meters Run 1/2 mile Row 750 meters Run 3/4 mile Row 500 meters Run  1 mile ***Each run will involve an “Adam’s St.” loop.  You will take a right out of the gym and your first right on Adam’s St. each run.  The loops will go as follows:  1/2 mile loop= Shrews. St. to Adams St. to Belmont St. to Granby St. to Shrews. St. and back to the Gym. 3/4 mile loop=Shrews. St. to Adams St. to Belmont St. to...

Warmup As needed for Contest Contest WOD “DT” Five rounds for time of: 155lb/105lb Deadlift, 12reps 155lb/105lb Hang Power Clean, 9reps 155lb/105lb Push Jerk, 6reps Rebuilding Khalipa: Part 1 By Kelly...

Warmup 3rounds of: 10 Double Unders 10 Glute Ham Raises 10 sec L Sit WOD 3 Rounds for time of: 20 Floor Wipers, 135lb/95lb 20 Kettlebell Swings, 1.5 Pood/1pood 20 Pushups 20 Pullups 20 Box Jumps, 24″/20″ 20 Good Mornings Walking Lunge,...

Team WOD Day….Please attempt to arrive on the hour so we can organize teams! Warmup As Needed Team WOD Teams of 2 1st Clean and Jerk, 1rep max Bar must go from ground to locked out overhead.  There will be a 6min time limit for this event.  Athletes may complete warmup sets before the clock starts.  Only one bar can be used for each team.  Therefore you must strip weights as you rotate back and forth.  Score is equal to the combined weight...

Warmup 3rounds of: Row 500meters rest30sec WOD 1st Squat 3×5, 1×15 2nd 21-18-15-12-9-6-3 185lb/135lb Front Squat Knees to Elbows Warning Signs By Maj. Dan...