Archives

Warm Up  5 min. Hip Mobility5 min. Ankle Mobility5 min. Overhead Mobility 3 Rounds10 Muscle Snatches10 Close Grip Overhead Squats50 Double Unders or 1 min. Double Unders (whichever is shorter) [...]

1. Tell us a little about yourself? I’m originally from Hingham.  I graduated from Hingham High back in 1995.  I have since moved around a little bit over the years; college in Ohio, a year in [...]

Warm Up  Group Dynamic Warm Upthen..5 min. Squat Therapy5 min. Hip Mobility5 min. to build up to back squat weight Skills  Back SquatKB Swings WOD As you know by now, two Boston firefighters lost [...]

Warm Up 5 min. Row Overhead, Hip, and Ankle Mobility 4 Rounds 3 Push Press 3 Front Squats 3 Squat Cleans 3 Thrusters Take 5 min. to build up to your thruster weight Skills Standards WOD WORKOUT [...]

Warm Up Coach’s Choice Skills Bar Facing Burpee WOD If you are doing the WOD Saturday, only complete 21s and 18s today WORKOUT 14.5 MEN – includes Masters Men up to 54 years [...]

Warm Up Coach’s Choice Skills Rope Climbs WOD 15 min. AMRAPTeams of 3 – 2 working, 1 restingRope ClimbsCals on Row 1 resting must hold hollow body position [...]

Warm Up CrossFit Warm Up 3×10 Skills Squat Clean ThrusterLateral Burpees Over the Bar WOD 12 min. Ladder by 3s (e.g. 3 SCT/3LBOB, 6/6, 9/9)Squat Clean Thrusters (115/75)Lateral Burpees Over [...]

The last Reebok CrossFit Games Open 14.5 is coming up and we still haven’t seen burpee’s. Just in case they make an appearance here is a video on the burpee.     

Warm Up Agility DrillsAchilles Mobility Skills Double Unders WOD A. “Annie”50-40-30-20-10Double UndersAb Mat Sit Ups B. Grip Strength 3 RoundsMax time KB hold (70s/53s)Rest 2 min. [...]

1. Tell us a little about yourself? Paula- Never a gifted athlete, or even an athlete, I have been working hard to get into shape…and will be running in next month’s Boston [...]