Sunday, April 20, 2014

Monday

Hey everyone, just a quick heads up there will not be a 6:30 am class tomorrow sorry for any inconvenience.

STRENGTH

Back Squat
5 @ 75%
5 @ 80%
5 @ 85%

METCON

"Nancy"
5 RFT of:
15 Overhead Squats 95/65
400 Meter Run

Thursday, April 17, 2014

Friday

LOL!

STRENGTH:
In 20 Minutes work up to your 1RM Clean


METCON:
30 Deadlifts 135/95
30 Toes to Bar
15 Burpees
20 Deadlifts
20 Toes to Bar
15 Burpees
10 Deadlifts
10 Toes to Bar
15 Burpees

Wednesday, April 16, 2014

Thursday

Hey everyone, sorry the blog is kinda bland today with no pics and quotes that we normally put out there, having some computer tech difficulties anyway the wod is still awesome enjoy!

METCON

For Time:
400m run
21-15-9-6-3
Power Snatch 115/75
Ring Dips
400m run

Tuesday, April 15, 2014

Wednesday


Camille Leblanc Bazinet in full flight at the 2013 CrossFit Games! @CrossFit @camillelbaz @Matty Chuah WOD LIFE #crossfit #crossfitgames #reebokcrossfitgames #reebokcrossfit #camilleleblancbazinet #clb #pullups #pullup #butterfly #crossfitgirls #wod #thewodlife
GOAT TRAINING:

EMOM x 14
Even: Goat 1
Odd: Goat 2

METCON:

7 Minute AMRAP:
7 Box Jumps 30/24
7 HSPU's
7 Pull Ups

Monday, April 14, 2014

Tuesday

BG


STRENGTH:
EMOM x 8
1 Hang Squat Clean
1 Full Squat Clean
1 Jerk
(Quality not quantity; you can increase weight but focus in on your form)

METCON:

"The Shining"

4 Rounds for Time of:
25 Kettlebell Swings 55/35
50 Double Unders
15 Hang Power Cleans 135/95

Sunday, April 13, 2014

Monday


Way to go Rumblers!!
Just want to say I am so proud of ALL my Rumble Kids who competed yesterday.  You ALL did amazing and I am proud to be your coach.  We missed all our teammates that could not make it!!!

STRENGTH:

Find your 1RM Press


METCON:

10 minute cap
3 Rounds for Time of:
400m Run
15 Thrusters 95/65


Thursday, April 10, 2014

Friday, "Dork"

Hey everyone, just a heads up don't forget to join us this Saturday after open gym for 20 to 30 minutes and come listen to our very own Dr. Downey (aka Terry) as she discusses the importance of rotator cuff strength to prevent injury. She will cover the importance of the cuff, pathologies, and rotator cuff specific exercises.

WOD

For Time:

"Dork"
33 Back Squats 225/155
15 Burpees
33 Deadlifts 225/155
15 Burpees
33 Kettlebell Swings 70/55
15 Burpees


This wod will be done in the memory of firefighter Michael "Dork" Kennedy who lost his life serving to protect others. Firefighter Ed Walsh also lost his life fighting the Back Bay blaze along side Michael Kennedy. We will honor the two of them today.
Anyone interested can make donations to the families