Friday, July 13 Gym Open @ 6:15am-7:30am and from 8:40am-10:00am

kd

PREPARATION:

  • Row 500m
  • 20 Bench Press with empty bar
  • 15 Pendlay Rows with empty bar
  • 10 Strict Press with empty bar

STRENGTH:

Bench Press as follows:

  • 5 reps @ 50%, 55%, and 60%
  • 3 reps @ 70%, 75% and 80%
  • 1 rep @ 85%, 90% and 90%
  • 5 reps @ 75%

then:

  • 3 sets of 8 reps of Pendlay Rows
  • 3 sets of weighted Pull Ups

Met-Con WOD:

Every 6:00, for 18 minutes (3 sets):

  • Row 500 Meters
  • 20 Alternating Single-Arm Dumbbell Snatches @ 45/30
  • 32/24 Push Ups
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Thurs., July 5 – Wed., July 11 Gym Closed

mon

Irony…

I will be away in Kelowna, BC from Wednesday afternoon, July 4 until Wednesday night, July 11.

Classes will resume Thursday morning, July 12.

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Wednesday, July 4 Gym Open @ 6:15am

Image may contain: 7 people, people smiling

Although we were missing a ton of regulars, this hearty crew performed magnificently in the heat!

We were thrilled to have Alison Tremblay and Jesse Campbell join us!

Oh, and Doc Blaine decided to PR his Snatch by 15# with a beauty 235# (after a surfeit of Canada Day weekend entertainment...).

PREPARATION:

  • Row 500m
  • 10 Clean Pulls
  • 8 Clean High Pulls
  • 6 Hang Power Cleans
  • 6 Push Press

STRENGTH:

E2MO2M,  for 8:00 (4 sets), complete:

  • 3 Hang Power Cleans + 3 Push Press 

then:

E2MO2M, for 6:00 (3 sets), complete:

  • 2 Hang Power Cleans + 2 Push Press

then:

E2MO2M, for 4:00 (2 sets), complete:

  • 1 Hang Power Clean + 1 Push Press

building through all sets

Met-Con WOD:

3 rounds of:

  • 15 Wall Balls
  • 10 Pull Ups
  • 5 Deadlifts @ 225/135

REST 3:00

2 rounds of:

  • 20/15 Calorie Row
  • 15 Push Jerks @ 115/75

 

 

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Tuesday, July 3 NO CLASS:(

  • There will be no class today
  • There will be a class Wednesday morning @ 6:15am
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Monday, July 2 Gym Open @ 5:00pm

gg

PREPARATION:

  • Run 1 lap of halls
  • 5 reps of the Snatch warm-up with bar

STRENGTH:

PART A>

E2MO2M, for 12 minutes (6 sets):

  • Hang Snatch (mid-thigh) + Snatch @ 60%, 65%, 70%, 75%, 80% and 85%
  • ideally, these are Squat Snatches

PART B>
Three sets of:

  • 8 reps of 3″ Pause Deadlifts @ 60%
    (pause for 2-3 seconds at the knee then continue to pull to full hip extension)
    REST 2:00 between sets

PART C>
Three sets of:

  • 8, 7, 6 reps of Back Squat  @ 65%, 70% and 75%
    REST 2:00 between sets

Met-Con WOD:

From the files of CrossFit New England:

“TNT”
For Time:

  • 30 Snatches @ 95/65 or 85/60 or 75/55
  • 30 Clean and Jerks @ 95/65 or 85/60 or 75/55
  • 30 Thrusters @ 95/65 or 85/60 or 75/55

REST 5:00

MIDLINE Mania> not for time

  • 5 Handstand Kick Ups + Hold for 5 seconds
  • 10 Hollow Rock to Supermans
  • 15 Band-resisted Dead Bugs
  • 20 Toes through Rings

 

 

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Saturday, June 30 Gym Open @ 7:00am

af

PREPARATION:

  • Row 500m
  • 8 DB High Hang Power Cleans
  • 6 DB High Hang Cleans
  • 4 DB Hang Cleans
  • 2 rounds of the “Big Clean” complex with bar

STRENGTH:

6 rounds of the “Big Clean” complex:

  • High Hang Clean + Hang Clean + Clean + Push Press
  • High Hang Clean + Hang Clean + Clean + Push Jerk
  • High Hang Clean + Hang Clean + Clean + Split Jerk

build accordingly

Met-Con WOD:

 

chip

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Friday, June 29 NO CLASS TODAY:(

Sorry, due to Grandpa duties,  I will not be able to open on Friday…

I will be open Saturday morning at 7:00am

Monday night @ 5:20pm as usual

 

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