John Dempsey is our inspiration for the December Member WOD. John grew up in Northeast Philadelphia and rowed competitively in high school and college. In his spare time, John likes to cook, play softball, and Crossfit (of course) He also likes to hang out with family and friends, and has been happily married for over 6 years. At CrossFit, John has been a consistently hard worker, putting in the hours to get better at the high skill movements such as double unders and snatches. His consistency and drive to get better are qualities that are hard to teach, but he is a great role model for both. Congratulations John, this recognition is well deserved! Two-fer wall ball shots are wall ball shots with an extra squat while the ball is in mid-air. You have to be quick and keep your hands up, otherwise you’ll get a ball to the face!...Read more

This WOD, is a benchmark designed by Ben Bergeron, a well known and respected coach, and owner of CrossFit New England.  This workout is designed to test your capacity for the CrossFit Open. The movements can pretty much be guaranteed to be in the Open, including the barbell weights. Cleans and snatches do NOT need to be in a squat – they may be a power or split position. Jerks may be power jerks or split jerks, but must be taken from the ground. If you get to the muscle ups, you are most likely Regional material. Coach P did this recently and got through all of the jerks with about 10 seconds left.  One full round = 300 reps….Good Luck!!! AMRAP in 20 minutes: 50 wall ball shots, 20/14# 50 double unders 40 box jumps, 24/20″ 40 toes to bar 30 burpees 30 chest to bar pull ups 20...Read more

Strength 3×5 Shoulder Press, add 2.5-5# to last week’s shoulder press Conditioning EMOM for 6 minutes: 3 Snatches Then 10 rounds for time: 10 air squats 12 yard sprint (6 mats) 3 burpees 12 yard sprintRead more

Although it’s been 2 months since testing our max snatch, there has been ample practice and variations of this complex movement. Make sure to bring that bar from the ground up to your hips to be as efficient as possible. Pull yourself under the bar and lock those elbows out! Today’s conditioning will be based off of your 1RM and should gas you thoroughly. Make each round truly #MAXEFFORT!Read more