Jul 282016
 

Strength:

8×2 deadlift (every 1:15)

-then-

WOD:

as many rounds as possible in 7 minutes

-7 hang power snatch (75#/55#)

-7 bar facing burpees

Here is a small glimpse of what week four has in store for the In House Open!!

Jul 272016
 

WOD:
for time: (8 minute cap)
21-15-9
-overhead squat (95#/65#)
-toes to bar

-rest 2 minutes from cap-

At the 10 minute mark

 for time:

-600m row

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Felix Fraser!

Jul 262016
 

WOD:

Every other minute on the minute for 16 minutes

-2 bench press (80% of 1RM)

-then-

For time:
-100 double unders
-50 wall balls (20#/14#)
-50 double unders
-35 wall balls (20#/14#)
-25 double unders
-20 wall balls (20#/14#)

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Need to stretch more? Of course you do. Check out the ROMWOD room for a daily yin yoga video!

Jul 252016
 

WOD:
for time
-run 400m
-1 round of Cindy
-3 rounds of DT
-2 rounds of Cindy
-2 rounds of DT
-3 rounds of Cindy
-1 round of DT
-run 400m

Cindy:
-5 pull-ups
-10 push ups
-15 air squats

DT:
-12 deadlifts (155#/105#)
-9 hang power clean
-6 shoulder to overhead

Jul 232016
 

WOD:
for time
30-20-10
-double kettlebell swing(53#/35#)(one bell per hand)
-over head walking lunge(53#/35#)(left+right=2 reps)

Jul 222016
 

Tomorrow two of our very own will be competing at the baystate games for Olympic weightlifting. We wish both Kathleen and Junior luck tomorrow as they prepare to go 6 for 6.

Also if you are interested in the Olympic weightlifting barbell Club, please contact Nick, or Cullan for more information. They will be able to explain to you the various options we offer for this new Club.

Don’t forget tonight at 6:15, we will have the third in house Open WOD! Any guesses what it will be??

WOD:

for time:

-5oo meter row (partner holds deadlift) (225#/155#)

-50 wall balls (20#/14#) (partner holds handstand)

-50 burpees to a plate (partner holds front rack position with axle bar)(130#/100#)

-50 toes 2 bar (partner deadhangs from pull-up bar)

-50 burpees to a plate (partner holds top of ring dip)

-50 wall balls (20#/14#) (partner holds handstand)

-5oo meter row (partner holds deadlift) (225#/155#)

*example of WOD*

3..2..1..GO!

one partner will start rowing to 500m, while the other partner holds the finish deadlift position. If the bar is dropped the person rowing must stop rowing. This holds as the standard for the remainder of the movements. The static hold must be held for reps to be performed.

Jul 212016
 

WOD:
AMRAP 15
-10 kettlebell swings(70#/53#)
-10 pistols(each side)
-5 hang squat clean (185#/135#)

Stay tuned for tomorrow’s partner WOD! You wont Want to miss it

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Throwback Thursday to Heath predicting the 2016  Games team event “Murph”; in preparation for Regionals two years ago

Jul 202016
 

Top Three Male and Female Scores, make-up your teams score

Here are the Team Standings after week one

1- Quarter Pounder (102)

2- Too Fit to Quit (138)

3- Team Less Twerking more Jerking (155)

4- Team WON (206)

5- Team 6 (222)

6- The Real Americans (228)

Men-16.2 

21-15-9 Scores

Roger- 1:41 (1)

Gabe- 1:44 (2)

Edgar- 1:48 (3)

Nelson L- 1:54 (4)

Cullan- 1:57 (5)

Jason C- 2:05 (6) tie break 1:17

Zack- 2:05 (6) tie break 1:17

Fitzy- 2:08 (8)

Mark K- 2:10 (9)

Ryan- 2:11 (10)

Greg G- 2:12 (11)

Nelson Z- 2:13 (12)

Brandon- 2:14 (13)

PJ- 2:16 (14)

Anthony- 2:20 (15)

Lewie- 2:26 (15)

Geoff P- 2:27 (17)

Ben- 2:39 (18)

Ty- 2:40 (19)

Chris K- 2:45 (20)

Geoff M- 2:56 (21)

Felix- 3:06 (22)

Scott- 3:44 (23)

Men Overall Standings after week two

1-Roger (3)

2-Edgar (6)

3-Nelson L (12)

4-Gabe (13)

5-Jason C (22)

6-Fitzy (23)

6-Zack (23)

8- Nelson Z (32)

9-Cullan (33)

9-Geoff P. (33)

11-Brandon (34)

11-Ryan (34)

13-Ty (40)

14-PJ (41)

15-Greg G (48)

16-Anthony (50)

16-Lewie (50)

18-Mark K (52)

19-Geoff M. (54)

20-Chris K (60)

21-Felix (71)

23-Scott (73)

Women-16.2

21-15-9

Alice-1:50 (1)

Liz-1:59 (2)

Kathleen-2:08 (3) Tie Break 1:20

Jill-2:08 (4) Tie Break 1:23

Gen-2:12 (5)

LJ-2:14 (6)

Katie A-2:19 (7)

Lexie-2:20 (8)

Jaime-2:23 (9)

Katie F.-2:25 (10)

Cathy-2:30 (11)

Maura-3:02 (12)

Chelsea-3:10 (13)

Tasha-3:18 (14)

Sonia-3:22 (15)

Mary-3:38 (16)

Raquel-3:49 (17)

Jess P.-5:14 (18)

Lisa-2:24 (19)(s)

Sherrie-2:35 (20)(s)

Julie-3:28(21)(s)

Jackie-3:49(22)(s)

Karen-4:04 (23)(s)

Women Overall Standings after week two

1-Katie A (13)

1-LJ (13)

1-Liz (13)

4-Kathleen (14)

5- Gen (15)

6-Lexie (17)

7-Jill (22)

7-Maura (22)

9-Katie F (27)

10-Jaime (29)

11-Chelsea (30)

12-Mary (36)

13-Cathy (38)

14-Julie (41)

15-Sonia (42)

16-Raquel (46)

17-Jess P (51)

18-Sherrie (54)

19-Lisa (56)

20-Jackie (60)

21-Karen (63)

Jul 202016
 

Strength:
-6×6 back squat (70% of 90%)
*complete a set every two minutes*

WOD:
as many rounds as possible in 6 minutes
-3 squat snatch (115#/80#)
-9 box jumps (24″/20″)

shawnp

Shawn Lifting some heavy weight with a crowd to cheer him on!