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The the first class is Free but we warn you.....CrossFit is addictive.

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New Location!.....1 George St, Plainville, Ma, 02762

 

Monday
Sep152014

Tuesday September 16, 2014

SKILL/STRENGTH:

Split Jerks Heavy 1's

 

WOD:

7 Rounds of:

7 Chest 2 Bar Pull Ups

7 Push Jerks (155#/105#)

7 Barbell Burpees

Sunday
Sep142014

Monday September 15, 2014

Congrats to Katie and Rob Delack!!!

 

SKILL/STRENGTH:

4 X 5 Pause Front Squats

@ 65% of 1RM

(strict 3 second pause at bottom, no pause at top)

 

WOD:

50 Double Unders

then...

4 Rounds of:

15 Sumo Deadlift High Pulls (32kg/24kg) or (75#/55# Bar)

15 Toes 2 Bar

then...

50 Double Unders

 

Post WOD Mobility:

We have the very same mobility as Friday....watch video here.

Mash your calves and then give them a good stretch

Friday
Sep122014

Saturday September 13, 2014

WOD: It's a Chippah!

1 mile Run

50 Wall Balls (20#/14#)

40 Box Jumps (24"/20")

30 Barbell Burpees

20 Power Snatches (95#/65#)

 

CashOut:

Chest 2 Bar or Pull Up Progression

Thursday
Sep112014

Friday September 12, 2014

 

SKILL/STRENGTH:

1RM Clean & Split Jerk

 

WOD:

4 Rounds:

1st min Handstand Walk or Strict HSPUs

2nd min ME Clean & Push Jerk (185#/125#)

3rd min ME Toes 2 Bar

4th min Rest like a champ

Wednesday
Sep102014

Thursday September 11, 2014 

 

SKILL/STRENGTH:

Front Squats

6 X 6 @ 70% of 1RM

 

WOD: "FireBall"  

the North East Masters Classic WOD #3

6 minute Ladder

2 Atlas Stones Over Shoulder (95#/65#)

20 Double Unders

4 Stone Over Shoulder

40 Double Unders

6 Stone Over Shoulder

60 Double Unders

etc...

(Sclae: 4 Single=1 DU)