Jun 2017
In teams of 3… AMRAP 20 20 Plate Ground 2 Overhead 45/25# 15 Box Jump 24/20” 10 Toes to Bar *Only two athletes may be moving at any one time. One athlete will always be working towards accumulating max calories on the rower. Athletes may switch positions at any time. Your score is total reps + total calories combined. Magnitude Macros – Green
Jun 2017
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed. Week #2 Wave #1 Set #1 – 6 Back Squats @ 63% of 1RM Back Squat Set #2 – 4 Back Squats @ 68% of 1RM Back Squat Set #3 – 2 Back Squats @ 73% of 1RM Back Squat Wave #2 Set #4 – 6 Back Squats @ 68% of 1RM Back Squat Set #5 – 4 Back
Jun 2017
“Roving Diane” Run 1 mile 21 Dead Lift 225/155 21 HSPU Run 800m 15 Dead Lift 15 HSPU Run 400m 9 Dead Lift 9 HSPU Magnitude Macros – Blue
Jun 2017
Weightlifting Wednesday E75x4 3 Muscle Snatch + 3 Sotts Snatch Press – Start light and ascend. E75x5 2 Overhead Squat + 2 Snatch Balance – Our focus here is speed on the snatch balance, so use a weight that allows you to keep it fast. E75x5 3 Position Snatch (Hips, Above Knee, Floor) – Start around 50% and ascend throughout. E90x5 2 Jerk Balance +5 Strict Press – Use
Jun 2017
EMOM 10 Odd – 10 Push-up + 10 Pull-Up Even – 40 Double-Under Rest 3 minutes EMOM 10 Odd – 15 Wall Ball 20/14# Even – 15 KB Swing 53/36# Magnitude Macros – Blue
Jun 2017
“Hurricane” 3 RFT 800m Run 21 Power Clean 135/95# Magnitude Macros – Blue WOD courtesy of CF New England
Jun 2017
In teams of three… AMRAP 5 Row 1,250m Max reps KB Swing 53/36# Rest 2 minutes AMRAP 5 Row 1,250m Max reps Push Press 75/55# Rest 2 minutes AMRAP 5 Row 1,250m Max reps Toes to Bar *Subtract total meters not rowed each round from score (1 meter = 1 rep). Every team must have at least one male and female. Two athletes may move at any one time.
Jun 2017
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed. Squat Cycle Week #1 Back Squat Wave #1 Set #1 – 6 Back Squats @ 60% of 1RM Back Squat Set #2 – 4 Back Squats @ 65% of 1RM Back Squat Set #3 – 2 Back Squats @ 70% of 1RM Back Squat Wave #2 Set #4 – 6 Back Squats @ 65% of 1RM Back Squat
Jun 2017
4 Giant Sets of: Run 400m Push-Up Renegade Row Walk x5 10 KB Suitcase Deadlift /side 20 sec L-Sit/Tuck Hold from Pull-Up Rig Rest 60 seconds Magnitude Macros – Green
Jun 2017
Weightlifting Wednesday A. Power Snatch 1 Set of 3 – 50% 1 Set of 3 – 60% 1 Set of 3 – 70% 3 Sets of 4 – 75% B. Power Clean & Jerk 1 Set of 3 – 50% 1 Set of 3 – 60% 1 Set of 3 – 70% 3 Sets of 4 – 75% Magnitude Macros – Green
Jun 2017
For time: Row 1,000m or Ride 50 Cal Then 5 rounds of: 10 Strict Press 95/65# 15/10 Pull-Up Then, Row 1,000m or Ride 50 Cal Magnitude Macros – Green
Jun 2017
For time: 10 Front Squats (95/65), 50 Abmat Sit-Ups, 100 Double-Unders 10 Front Squats (95/65), 40 Abmat Sit-Ups, 80 Double-Unders 10 Front Squats (95/65), 30 Abmat Sit-Ups, 60 Double-Unders 10 Front Squats (95/65), 20 Abmat Sit-Ups, 40 Double-Unders 10 Front Squats (95/65), 10 Abmat Sit-Ups, 20 Double-Unders Magnitude Macros – Blue
Jun 2017
In teams of two… 3 rounds of: Moving from station to station every 2 minutes, complete as many reps as possible… Station 1 – Hang Power Clean 95/65# Station 2 – Box Jump 24/20″ Station 3 – Knees to Elbows Station 4 – Burpee to 45# plate 2 minute rest after each round. Magnitude Macros – Blue
Jun 2017
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed. “CrossFit Total” Back Squat, 1 rep Shoulder Press, 1 rep Dead Lift, 1 rep Compare to 11/28/16 Read Coach Mark Rippetoe’s article “The CrossFit Total“, originally posted on Dec 3, 2006 at CrossFit.com, to learn more about the rationale, approach, and rules for this workout. Magnitude Macros – Green Magnitude Scoop Just a reminder, Saturday’s 8:00am CrossFit class is
May 2017
4 Giant sets of: 25 Cal Row 25 DB Close Grip Floor Press 10 BB Bent-over Row 25 Banded Pushdown Rest 90 seconds after each round Magnitude Macros – Green
May 2017
Weightlifting Wednesday A. With a running clock… 0:00-7:00 Paused Close Grip Overhead Squat – work up to a moderate set of 2 pausing for 3 seconds at bottom. 7:00-14:00 Snatch Balance – Using sets of 3, keep weight light enough to work on increasing speed under the bar. B. Paused Snatch Deadlift + Hang Snatch – 5×1+1 (ascending) Magnitude Macros – Green
May 2017
AMRAP 12 21 Double Under 15 KB Swing 53/36# 9 Abmat Situp (w/10# plate across chest) Rest 3 minutes, then… Tabata Side Plank (switch side sides every round) Magnitude Macros – Green
May 2017
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it
May 2017
AMRAP 20 30 P. Snatch 75/55# 30 Box Jump Over 24/20 Double KB Carry in Front Rack 200m 53/36# Only one athlete may work at a time, partitioning reps however. Magnitude Macros – Green Magnitude Scoop Next Monday we will be celebrating Memorial Day with The Murph Challenge! Starting at 9:00am we will go over the flow of things and start our first heat at 9:20 promptly. If
May 2017
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed. Complete 5 – 6 minutes rounds of the following complex for max load: 5 Deadlift 4 Hang Power Clean 3 Front Squat 2 Shoulder to Overhead This is a non-stop complex. Once begun, the bar may not touch the ground except for touch and go deadlifts. The complex is over when it has been completed 3 times without dropping
May 2017
Perform 3 rounds of max unbroken reps of: Wallball 20/14# Double KB Swing (Rus) 44/26# Push-Up (touch & go) Toes to Bar Rest as needed between each movement. Score is total reps performed. Magnitude Macros – Green Magnitude Scoop Next Monday we will be celebrating Memorial Day with The Murph Challenge! Starting at 9:00am we will go over the flow of things and start our first heat at 9:20
May 2017
Weightlifting Wednesday “Weightlifting Total” Snatch – 3 attempts to a max single Clean & Jerk – 3 attempts to a max single All attempts MUST be announced before taken. Combine your best lift from each movement to make your weightlifting total. Compare to January 4, 2017 Magnitude Macros – Green Magnitude Scoop Next Monday we will be celebrating Memorial Day with The Murph Challenge! Starting at 9:00am we
May 2017
In 13 minutes… 75/53 Cal Row Then, with time remaining; AMRAP 10 Pull-Up 15 Abmat Sit-Up 30 Double Under Score is total reps completed Magnitude Macros – Green Magnitude Scoop Next Monday we will be celebrating Memorial Day with The Murph Challenge! Starting at 9:00am we will go over the flow of things and start our first heat at 9:20 promptly. If you haven’t already, sign-up on the whiteboard
May 2017
5 RFT 9 Overhead Squat 95/65# 12 Box Jump 24/20″ 15 Burpee Magnitude Macros – Blue Magnitude Scoop Next Monday we will be celebrating Memorial Day with The Murph Challenge! Starting at 9:00am we will go over the flow of things and start our first heat at 9:20 promptly. If you haven’t already, sign-up on the whiteboard so we can get an idea of who is coming and what
May 2017
U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle. In teams of two… Hero WOD Desforges Five rounds for time
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