Thursday April 19, 2018 by Dawn Marie | April 19, 2018 | WOD | 0 comments

Hey Gang, Our Friends from Church St Coffee are opening a Coffee Shop and Nano-Brewery in Canton, Ma.  They have started up a Kickstart Page to help make this dream become a reality.  Check out there story and if you would like, be part of getting it off the ground. 

 

 

WOD:

25 minute AMRAP

20 Push Ups

30 Sit Ups

40 Calorie Row

 

Wednesday April 18, 2018 by Dawn Marie | April 18, 2018 | WOD | 0 comments

Strength 1:

Front Squat:

2 Minutes max reps at 85%

4 Minutes rest

2 Minutes max reps at 70%

4 Minutes rest

2 Minutes max reps at 55%

 

Strength 2:

5 Sets:

10 Jackknives on Med Ball

20 Russian Twists

Max Strict Pull-Ups

 

 

Tuesday April 17, 2018 by Dawn Marie | April 17, 2018 | WOD | 0 comments

Skill / Strength:

Strict Press- Week 1

4 Sets of 6 Repetitions

 

WOD:

EMOM20

Odd- 15/12 Calorie Row

Even 1- 10 Burpees over Bar

Even 2- 10 Push Jerks (135#/95#)

April 16, 2018 by Dawn Marie | April 16, 2018 | WOD | 0 comments

Let's cheer on The Gousie's who are running The Boston Marathon today for their daughter Cecelia and The Mass Down Syndrome Congress.  It's not too late to donate to their cause!!

 

Skill / Strength

Back Squat Waves

 

WOD:

AMRAP 12

10 Left Arm Overhead Reverse Lunges (50/35)

10 Right Arm Overhead Reverse Lunges

10 Toes 2 Bar

30 Double Unders

Saturday April 14, 2018 by Dawn Marie | April 14, 2018 | WOD | 0 comments

WOD

In 8 Minutes

800m Run

In the remaining time

AMRAP

1 Rope Climb

5 Power Snatches (135#/95#)

 

Rest 2 minutes

 

In 8 Minutes

800m Run

In the remaining time

AMRAP

4 Clean & Jerks  (135#/95#)

10 Push-ups

 

Rest 2 minutes

 

In 8 Minutes

800m Run

In the remaining time

AMRAP

3 Thrusters (135#/95#)

7 Pull Ups or Toes 2 Bar

 

April Friday 13, 2018 by Dawn Marie | April 13, 2018 | WOD | 0 comments

Skill / Strength:

5 Rounds:

Max Reps Handstand Push Ups

100m Bear Hug Atlas Stone Carry (95#/65#)

Rest Exactly 1 minute

 

 

WOD:

12 minute AMRAP

Max Reps Wall Balls

- Run after every break in Wall Balls

  • 200m Run if less then 20
  • Short Loop if 20 or more

(Scored by ## of Wall Balls)

 

Thursday April 12, 2018 by Dawn Marie | April 12, 2018 | WOD | 0 comments

WOD:

AMRAP 4:

21/15 Calorie Row

21 Toes to Bar

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

Rest 4:00

 

AMRAP 4:

15/12 Calorie Row

15 Toes to Bar

15 Sumo Deadlift High Pulls

Rest 4:00

 

AMRAP 4:

9/6 Calorie Row

9 Toes to Bar

9 Sumo Deadlift High Pulls

 

 

1 | 2 | 3 | 4 | 5 |