Tuesday, 4.11.17

For time: Row 50 Calories 21 Burpee Box Jumps (24, 20) Row 50 Calories 15 Burpee Box Jumps Row 50 Calories 9 Burpee Box Jumps *20:00 Time Cap L2: (20, 15) L1: (Burpees) Finisher 3 Rounds of: 1a) Rear Foot Elevated Split Squat x 10 ea. Rest 30s 1b) Bent-over Rear...

Monday, 4.10.17

Strength Zercher Box Squat: 1RM – Take 6-8 sets and build to a 1RM. – Use a 13-15″ Box – Same technique as speed box squats, but does not need to be wide stance Beg: Front Squat: 5 x 5. WOD “9:00” Ascending Reps in 9:00 of: 1 Power Clean (135, 95) 1 Hang Squat Cleans...

Sunday, 4.9.17

Strength 1) Squat Snatch: 6 x 2, adding weight each set. Rest 90s. 2) BB Rows: 3 x 8-10. Rest 60s. WOD AMRAP 18: 200 Meter Run 10 Goblet Squats 70, 55) 20 Russian Swings (70, 53) L3: (53, 35) L2: (45, 25) L1: (35,...

Saturday, 4.8.17

With a running clock with a partner: Minutes 0:00-15:00 Max Rounds of: 8 Hang Power Cleans (115, 75) 8 Calorie Row 8 Burpees *One athlete completes a full round at a time Minutes 15:00-30:00 Max Rounds of: 800 Meter Run 800 Meter Row 50 Air Squats *Split work however...

Friday, 4.7.17

Prep Touch n Go Deadlift: 5 x 4 @70%. Rest 2:00 – Build up to 70% then complete 5 sets. – Beginners: 5 x 5, adding weight when form permits. WOD “Francine” 3 RFT: 15 Deadlifts (225, 155) 15 Pull-ups L3: (185, 125) L2: (155, 105) (BA Pull-ups) L1: (135, 95) (Ring Rows)...
Bench Pressing for Breast Cancer

Bench Pressing for Breast Cancer

BENCH PRESSING FOR BREAST CANCER The first annual Benching for Breast Cancer event at CrossFit South Shore will take place on Saturday 10/31/2015. The event is a team competition comprised of 4 team members of the same sex. There will be a winning male and female...