Wednesday December 13, 2017 by Dawn Marie | December 13, 2017 | WOD | 0 comments

Let's hear it for the 4th Place Photo-Bomb!!!!

 

Don't forget that this Sunday (123/19) is CrossFit 508's Chirstmas Brunch!  

Time: Noon - 3PM

Who is Invited: You, Your Whole Family and anyone one else who wants to come

What to Bring: Beverages that you like to Drink, a Yankee Swap Giut ( $15 max) and your Holiday spirit.  There will also be a sign up for Pot luck Yummies.  

 

WOD for Body-Weightlifting Wednesday:

6 Rounds of:

30 seconds of Pull Ups (C2B’s if you wish)

Rest 30 seconds

30 seconds of body-weight deadlifts

Rest 30 seconds

30 seconds of handstand push-ups

Rest 30 seconds 

30 seconds of Hollow Hold

Rest 30 seconds

Tuesday December 12, 2017 by Dawn Marie | December 12, 2017 | WOD | 0 comments

Don't forget that this Sunday (123/19) is CrossFit 508's Chirstmas Brunch!  

Time: Noon - 3PM

Who is Invited: You, Your Whole Family and anyone one else who wants to come

What to Bring: Beverages that you like to Drink, a Yankee Swap Giut ( $15 max) and your Holiday spirit.  There will also be a sign up for Pot luck Yummies.  

 

Skill / Strength:

Build to a Heavy

3/3 Dumbell Overhead Squats

 

WOD:

AMRAP 20:

30 Alternating Dumbbell Power Snatches (50/35)

30 Box Jumps (24″/20″)

30 Wallballs (20/14)

30 Toes to Bar 

Monday December 11, 2017 by Dawn Marie | December 11, 2017 | WOD | 0 comments

Our 4th Annual Ho-Ho-Ho-down for heroes was a BLAST and we raised $1,300 for The Fisher House!!!!  Way to go everyone!!!

 

Skill  Strength:

Take 15 minutes to build up to a Heavy

1 Clean + 2 Front Squats + 3 Shoulder 2 Over Head

 

WOD:

3 Rounds:

20 Hang Power Cleans (115#/80#)

20 Front Squats

20 Push Presses

 

Saturday December 9, 2017 by Dawn Marie | December 9, 2017 | WOD | 0 comments

Today!!!  Saturday December 9th - The 3rd Annual  Ho-Ho-HO-Dwon for Heroes!

-  Fundraiser and In-House Team Throwdown

-   Time: 9am - Noon (Fun all inclusive Team WODs)

-   How to Sign Up:  If you haven't signed up yet....just show up before 9am 

  • Who can Sign Up:  EVERYBODY (We don't care what skills you got!)
  • A Suggested $20 Donation.  You do not need to do the Ho-Down to Donate.
  • The last couple years we raised over $1,000 for Families at The Fisher House in Boston.   The Fisher House helps support wounded veterans and their families.  Let's all pull  together and let these families know that we care about the sacrifices they have given to our country.

 

WODs will be announce 1 by 1.

All WODs will be indoors. 

 

Friday December 8, 2017 by Dawn Marie | December 8, 2017 | WOD | 0 comments

Missing anything?? During our cleaning of the Athletes Penthouse we found a ton of gear that has not been claimed. We have put it all in bins and will be giving it all to A Thrift Store if not claimed by Monday. So look through it and if you want it, take it!!

 

Don't forget, Saturday is our 3rd Anual Ho-Ho-HO-down for Heroes

-  Fundraiser and In-House Team Throwdown

-   Time: 9am - Noon (Fun all inclusive Team WODs)

-   How to Sign Up:  On the “Saturday” White Board

  • Who can Sign Up:  EVERYBODY (We don't care what skills you got!)
  • A Suggested $20 Donation.  You do not need to do the Ho-Down to Donate.
  • A Cash Box is below the Sign Up for all those who would like to donated

 

  • The last couple years we raised over $1,000 for Families at The Fisher House in Boston.   The Fisher House helps support wounded veterans and their families.  Let's all pull  together and let these families know that we care about the sacrifices they have given to our country.

WOD:

5 Rounds:

Every 4 minutes

21/15 Calorie Row

12 Deadlifts (205/145)

12 Barbell-Facing Burpees

 

Score is Fastest and Slowest Round

 

 

Cash Out:

Weighted Pull-Ups

5 Sets of 4 Repetitions

 

Thursday December 7, 2017 by Dawn Marie | December 7, 2017 | WOD | 0 comments

Holidays at CrossFit 508

Saturday December 9th - The 3rd Annual Ho-Ho-HO-Dwon for Heroes!
- Fundraiser and In-House Team Throwdown
- Time: 9am - Noon (Fun all inclusive Team WODs)
- How to Sign Up: On the “Saturday” White Board
Who can Sign Up: EVERYBODY (We don't care what skills you got!)
A Suggested $20 Donation. You do not need to do the Ho-Down to Donate.
A Cash Box is below the Sign Up for all those who would like to donated

The last couple years we raised over $1,000 for Families at The Fisher House in Boston.   The Fisher House helps support wounded veterans and their families.  Let's all pull together and let these families know that we care about the sacrifices they have given to our country.

Sunday December 17th - CrossFit 508’s Christmas Brunch
Time: Noon - 3pm
Who is Invited: YOU, Your whole family, Your friends or any other fun person
What to bring: BYOB and Pot luck
What also to Bring: Yankee Swap Gift
2 Yankee Swaps….1 for the Bridge Kids and Younger
1 for the Adults
$15 max
Bring Gift Wrapped

Holiday Schedule:
Saturday December 23rd: 12 Days of Christmas WOD
Sunday December 24th: Open Gym 8am -10am
Monday December 25th: Closed
Tuesday December 26th: 7am, 9am & 5PM

Saturday December 30th: “Bull” Hero WOD
Sunday December 31st: Open Gym 8am -10am
Monday January 1: 7am & 9am
Tuesday January 2: Back to Business as Usual

 

Skill/ Strength:

Turkish Get Ups

5, 4, 3, 2, 1

(Climbing in Weight)

 

WOD:

4 Rounds:

3 minutes Work

1 minute Rest

 

Of a Ladder going up by 3’s

3 Box Jump Overs

3 HSPU’s or Push Presses (115#/75#)

6 Box Jump Overs

6 HSPU’s or Push Presses

9 Box Jump Overs

9 HSPU’s or Push Presses

 

Wednesday December 6, 2017 by Dawn Marie | December 6, 2017 | WOD | 0 comments

Holidays at CrossFit 508

 

Saturday December 9th - The 3rd Annual  Ho-Ho-HO-Dwon for Heroes!

-  Fundraiser and In-House Team Throwdown

-   Time: 9am - Noon (Fun all inclusive Team WODs)

-   How to Sign Up:  On the “Saturday” White Board

  • Who can Sign Up:  EVERYBODY (We don't care what skills you got!)
  • A Suggested $20 Donation.  You do not need to do the Ho-Down to Donate.
  • A Cash Box is below the Sign Up for all those who would like to donated

 

  • The last couple years we raised over $1,000 for Families at The Fisher House in Boston.   The Fisher House helps support wounded veterans and their families.  Let's all pull  together and let these families know that we care about the sacrifices they have given to our country.

 

Sunday December 17th - CrossFit 508’s Christmas Brunch

  • Time: Noon - 3pm
  • Who is Invited: YOU, Your whole family, Your friends or any other fun person
  • What to bring: BYOB and Pot luck
  • What also to Bring: Yankee Swap Gift
    • 2 Yankee Swaps….1 for the Bridge Kids and Younger
    • 1 for the Adults
    • $15 max
    • Bring Gift Wrapped 

 

Holiday Schedule:

Saturday December 23rd: 12 Days of Christmas WOD

Sunday December 24th: Open Gym 8am -10am

Monday December 25th: Closed

Tuesday December 26th: 7am, 9am & 5PM

 

Strength 1:

Back Squats

2 Rounds:

Max Reps in :15 seconds @ 185/135 (55% of Back Squat)

Rest :45s

Max Reps in :30 seconds @ 225/155 (65% of Back Squat)

Rest 1:30

Max Reps in :45 seconds @ 275/185  (75% of Back Squat)

Rest 3:00 between rounds.

(Second Round Starts at the 7 minute Mark)

 

Skill / Strength 2:

Big Balls and Bar Muscle Ups

EMOM 18

Minute 1: 10-15 Heavy Wall Balls

Minute 2: Bar Muscle Ups

Minute 3: Rest

 

1 | 2 | 3 | 4 | 5 |