Mobile shoulders for the win!

“If I Ran the Zoo”
For Time:
21-15-9-6
Toes to Bar
Strict HSPU

WOD Guidance:
Today we’ve got a more high skill and complex movement focused workout. The descending rep scheme is nice as it accounts for some fatigue, but we’re going to work your midline and shoulders a good amount today. The key here is going to be breaking things up smart on both movements to avoid anything burning out too early. Short and quick sets on this one will likely be the key today.

Box Brief:
Gym Closed on Easter Sunday 4/9- No Open Gym
Marathon Monday 4/17- One Class at 8am!

Drew is what you call BostonStrong!

“Hop on Pop”
For Time:
10-20-30-40-50-40-30-20-10
Calories
Rest 1:1

WOD Guidance:
Today we have a fun cardio day – with a cool work to rest ratio that should allow you to push the pace on each effort. Rest 1:1 simply means that you rest the same amount of time as the effort took. So for example, if the 30 calories takes you 2:34, then you would rest the same amount of time before beginning the next effort. Push the pace here and see how quickly you can complete each round!

Team Name: The Kool Kids

“Wacky Wednesday”
For Load:
Hang Power Clean 5/5/3/3/3/1/1/1/1

For Rounds/Reps:
AMRAP 7
30 Double Unders
7 Hang Power Cleans @ 115/80

WOD Guidance:
A fun weightlifting day followed by a quick burner! Today is all about the hang power clean, and we’re going to build up to a heavy single for the day during a strength portion first. From there, choose a load that you can complete 7 reps unbroken every round and a jump rope option that you can complete in :30 or quicker each round as well.

Jim!

“Green Eggs and Ham”
AMRAP 21
18/15 Calories
15 Push-ups
12 DB Snatch @ 50/35

WOD Guidance:
Just some classic CrossFit today – a longer AMRAP with some simpler movements that will allow you to keep cruising. Choose a push up option that will allow you to complete your push ups in 1-3 sets at the most, and a DB snatch load that you can complete unbroken for the entire 21 minutes. From there, your goal is to settle in to a pace so that each round would have relatively even splits.

Mark looking towards a new week!

“One Fish, Two Fish, Red Fish, Blue Fish”
For Quality
Perform as “Giant Sets”
10 Front Squat
15 Strict Pull-ups

10 Front Squat
12 Strict Pull-ups

10 Front Squat
9 Strict Pull-ups

10 Front Squat
6 Strict Pull-ups

10 Front Squat
3 Strict Pull-ups

*Rest as needed between sets, barbell @ 185/135

WOD Guidance:
This week, we’re kicking off Monday with a cool strength day featuring a lower body push and upper body pull. Each set is performed as a “giant set” meaning as soon as you put the front squat down, you get right to your pull up bar. Today, our focus is finding a front squat load that will allow you to complete each set unbroken after sufficient rest, and a strict pulling option that is challenging for us and will help us build some strength!

Newest addition to the schedule, TILT Dance Class!

“Sunday Funday”
Every 1:30 x 12 rounds
1. 20/15 calorie row
2. 15/10 calorie ski
3. 15 burpees

WOD Guidance:
Today we have a fun EMOM style workout with three different stations to rotate through. We’re aiming to have roughly :30 or so of rest each round, so adjust rep/calorie numbers to allow this! If you’re feeling great, push the pace here and see how quickly you can finish each movement. If you’re not feeling phenomenal, back off the pace a bit and cruise through this one.

Running to the gym when you hear it’s a team of 3 workout!

“Many Colored Days”
AMRAP 30:00
Teams of 3
3 toes to bar
6 KB swings, 53/35#
9 KB goblet squats, 53/35#
12/10 calorie bike
*teammates complete a full round and then rotate

WOD Guidance:
Closing out this week with another fun team of 3 workout. This one is done as a full round and then rotate, so each round should be fast! Choose a toes to bar option that will allow you to complete each set unbroken, and a KB load that you’re able to complete both the swings and squats unbroken as well. Once you get to the bike, push the pace and finish your round strong!

Who will take the Cup, Desert or Nighttime Camo?

“23.3”
Prior to 6:00 complete:
5 wall walks
50 double-unders
15 snatches, 95/65#
5 wall walks
50 double-unders
12 snatches, 135/95#

Prior to 9:00 complete:
20 strict handstand push-ups
50 double-unders
9 snatches, 185/125#

Prior to 12:00 complete:
20 strict handstand push-ups
50 double-unders
6 snatches, 225/155#

WOD Guidance:
Today we have the final open workout for the year! This one is going to be a doozy, with some increasing difficulty handstand work, and increasing load snatches, we should be in for a fun adventure!

Box Brief:
4th Annual Affiliate Cup has begun! Click HERE for all details.

Fit Friends don’t let Fit Friends squat alone!

“The Cat in the Hat”
Row/Bike/Ski
1 min On / 1 min Off x 5
2 min On / 1 min Off x 4
3 min On / 1 min Off x 3

WOD Guidance:
Today is all about the machines. Varying time domains for work, but a consistent 1 minute rest between each round. Pace should be challenging but sustainable for each time window – we shouldn’t see any fall off throughout each effort. This workout is a total of 34 minutes, so get ready for some work today.

Box Brief:
4th Annual Affiliate Cup has begun! Click HERE for all details.

When you won the warm-up 😉

“The Butter Battle Book”
For Time
10-8-6-4-2-4-6-8-10
Power Cleans @ 155/105
Burpees

WOD Guidance:
A fun burner today, and a devastating combo of movements. Today, your goal is to cycle the barbell – sets don’t have to be unbroken, but you should be able to string multiple reps together today. If your barbell load requires singles, we’re a bit too heavy for today. 

Box Brief:
4th Annual Affiliate Cup has begun! Click HERE for all details.