Lets take some time to practice the dumbbell thruster, conventional wisdom suggests that we might see them in 18.5. Pairing them with some kipping pull-up practice will give us a solid push-pull element to start today’s WOD. Alternating EMOM x 10 A. Dumbbell Thurster x 8 (athletes choice) B. Kipping Pull-up Practice Conditioning 21-15-9 Box...Read More
Strength EMOM x 6 Power Snatch Triples @ 65% of a solid 1RM Conditioning 5 Rounds For Time 12/10 Calorie Row 12 Front Rack Lunges (115/75) 12 Burpees Over the barRead More
Strength Push Press 10.10,10 Conditioning Interval Work 2 minutes in 2 minutes off for 4 total rounds 10 Thrusters (45/33) 8 Toes to Bars 10 Kettlebell Swings (53/35) *each round starts back at the thruster bar, count total completed roundsRead More
EMOM x 8 Minutes A. Strict Pull-ups 5-7 reps B. Russian Twist x 15 (weighted of unweighted) Conditioning AMRAP in 12 Minutes 12 Front Squats (105/70) 14 Dumbbell Snatches (50/35) 10 Toes Through RingsRead More
Great message here from our friends at “CompTrain” and CrossFit New England Week 4 of the Open is like the fourth round of a five round workout. You’re past the halfway mark but you’re not really almost done. By week four, things have gotten real. By now, you’ve probably had a good workout… and a...Read More
Be smart about the dead lift today guys. Mid-Open season isn’t always the best time to set a new PR, lets feel some heavy weight but not go crazy. All lifts must be returned to the ground to count. Strength Take 15 Minutes to build up to a heavy 3 rep Dead lift for the...Read More
