Saturday February 10, 2018 by Dawn Marie | February 10, 2018 | WOD | 0 comments

5 Rounds for time of: 

400m Run 

4 Squat Cleans, 205/145 

1 Round of Reverse Mary**

 

** 15 HSPUs

    10 Pistols

    5 Pull Ups

 

Friday February 9, 2018 by Dawn Marie | February 9, 2018 | WOD | 0 comments

Skill / Strength:

Snatch + OHS

 

WOD:

8 minute Asending Ladder

3 OHS

3 Chest 2 Bars

6 OHS

6 Chest 2 Bars

 

 

3 Rounds:
10 Barbell Rollouts
30 Second GHD Supine Hold or Hollow Hold

30 Second Superman Hold

15/15 Bandy Side Steps

Thursday February 8, 2018r by Dawn Marie | February 8, 2018 | WOD | 0 comments

Congrats to Laura, Emily, Jimmy (from Back Bay CF, formerly of 508)  and Austin (from Back Bay CF) on taking 2nd this Sunday at The Masters Team Classic!  Way to go guys!

 

WOD:

 

5 Rounds, each for time of: 

30 Air Squats 

20/15 Calorie row 

10 Burpees over the rower

 

*Rest 3 minutes between rounds.

Wednesday February 7, 2018 by Dawn Marie | February 7, 2018 | WOD | 0 comments

Congrats to Rob, Erika, Shania and Javier for finishing 4th in one super close call to the podium onSunday.  They were only 1 point away from 3rd.  Great job Guys!!!

 

WOD:

EMOM18

1. 10 Heavy Wall Balls

2. 20 Box Jumps

3. Bar Muscle Ups

 

Core Cash Out:

EMOM 

1. 10 Reps Plank Down-Down-Up-Up (R+L=1)

2. 10 Reps Left Side Plank Elbow-to-Knee Lift

3. 10 Reps Right Side Plank Elbow-to-Knee Lift

4. 5/5 Reps Slow Mountain Climbers

Tuesday February 6, 2018 by Dawn Marie | February 6, 2018 | WOD | 0 comments

Congrats to Ben, Derrah, Leah and Adam for winning The Master's Team Calssic 2 Years in a Row!  Hard work pays off.

 

Skill / Strength:

EMOM14- Even Minutes Only

1 Strict Press + 3 Push-presses + 5 Push-Jerks

Ideally  – Warm-up and start first set at 90% of strict press. Try to maintain throughout the 7 rounds.

 

 

8 Minute Ascending AMRAP

4 Deadlfts (225,155)

20 Double Unders

8 Deadlifts

40 Double Unders

12 Deadlifts

60 Double Unders

16 Deadlifts

80 Double Unders

…..

Number of DLs x5

 

Monday February 5, 2018 by Dawn Marie | February 5, 2018 | WOD | 0 comments

Just an amazing Competition at CrossFit 508 on Sunday!  Thank You to all the competittors, judges and voluteers.

 

Stamina Squat

On the 90 Seconds x 6 Sets:

1 Front Squat + 3 Back Squats

709%- 85%

 

WOD:

30 OH Alternating Lunges  (45# Plate / 25# Plate)

30 Toes 2 BAr

30 Sit Ups

30 Cal Row

30 Sit Ups

30 Toes 2 Bar

30 OH Alternating Lunges

Saturday February 3, 2018 by Dawn Marie | February 3, 2018 | WOD | 0 comments

AMRAP 25 in Teams of 2:

2k Row switching every 250m 

Then AMRAP…

30 Chest 2 Bar Pull Ups

30 Sumo Deadlift High Pulls w KB (32kg/24kg)

30 Goblet Squats

120 Double Unders

1 | 2 | 3 | 4 | 5 |