DAILY WOD

Fit Camp 2.8

Fit Camp 2.8.18 Sign Up fo the 2018 Open and get your name on the board! Warm-up 4 Rounds Burpee Broad Jump (length of gym) Bear crawl (length of gym back) 5 Wall Walks or 2 Rope Climbs Gymnastics Rope Climb Work 5 Mins -Work on refining rop climb -Work on legless...

2.6.18 “Maximus”

2.6.18 Signup for the Open and our intramaural draft that begins this weekend! Snatch Pull+Hang Power Snatch+ Power Snatch (1+1+1) Every 2 Mins for 14 Min Perform 1 Snatch Pull+ 1 Hang Power Snatch+ 1 Power Snatch -must hold onto the bar for entire complex -build...

Saturday Partner WOD

Saturday Partner WOD 2.3.18 Sign up for the OPEN!!! "United Power 2.0" (Time) Teams of 2 3 RFT 120 Double Unders 16 Power Cleans Round 1 (135,95) Round 2 (155,105) Round 3 (185,125) 4 Rope Climbs (2 each) Then.. 100 Ab-mat situps each L3: 1:(115, 85) 2: (135,95) 3:...

2.2.18

2.2.18 Signup For The CrossFit Open and Join us for the first WOD 2/23/18 !! Deadlift (EMOM 10) -Every min perform 1 deadlift -Up to heavy weight -Does not have to be a max -Add band tension if desired "Double Trouble" (AMRAP - Reps) AMRAP 7 30 Deadlifts (225,155) 60...

Wednesday 1.31.18

  Wednesday 1.31.18 Warm-up HSPU Review and Progressions -Find a Progression where the athlete can do 6-10 reps CONSISTENTLY "Chip-Side-Down" (Time) For Time 20 Hand Stand Pushups 40 1-Arm DB Snatch (50,35) 60 Box Facing Burpee Box Jump Overs (24,20) 40 1-Arm DB...

“Enduring Grace”

1.29.18 Power Clean (EMOM 10) - Start at 60% and increase the weight each set as form permits "Enduring Grace" (Time) For Time 500m Row 21 Clean & Jerks (135,95) 400m Run 15 Clean & Jerks (135,95) 20 Cal Bike or Row 9 Clean & Jerks (135,95) L3: (115,75) L2: (95,65)...

1.27.18

Partner Saturday 1.27.18 Metcon " Team WOD Life 400" (AMRAP - Rounds and Reps) Teams of two AMRAP 20 One Athlete performs 400m Run Other Athlete will perform 10 Deadlifts (225, 155) 15 H/R Pushups 20 Box Jumps (24,20) -Score is Total Rounds of Metcon + Rounds of 400m...

1.26.18

Friday 1.26.18 Reboot Nutrition Challenge halfway point weigh-in's are today and tomorrow! Please talk to your coach to be weighed in. Weightlifting Squat Clean Thruster (EMOM 10) -On the Minute for 10 Mins -Perform one Thruster from the floor -Up to challenging 1 rep...

Fit Camp 1.25.18

Warm-up Teams of Three 4500m Row -Switch every 250m -As fast as humanly possible Core Tabata Hollow Rockers -Post Score to WOD 1 comments Metcon (Time) "Living it Up" 21-15-9 V-Ups KB Sumo Deadlift High Pull (53, 35) L3: (35,26) L2: (reverse crunch) L1: (26,18)...

Wednesday 1.24.18

2 Snatch Pulls & Squat Snatch Complex ( 2 Snatch Pulls + 1 Squat Snatch) Every :90 for 7 sets perform 1 complex -add weight each set if form permits -record highest SUCCESSFUL complex weight "Snatch Therapy" (AMRAP - Reps) AMRAP 5 Squat Snatch (155, 105) L3: (135, 95)...

1.23.18

Warm up: AMRAP 10: Jog around the gym at 85% effort Every minute on the minute Perform 5-10 Pushups Skills: Double Under Practice Spend at least 15 Minutes on this skill -Coaches will set up new drills for all to practice   Workout of the Day “Metabolic Drive” AMRAP...

Tuesday 12.18.17

CrossFit South Shore - CrossFitOur Holiday Party is this Friday 6pm @the Caskn' Flagon in Marshfield -Today will be the last day to order sweatpants, please pay the coach,email us if you still want them and cannot get to the gym -This Saturday is going to be a bring a...