Aug 272015
 

There will be a free CrossFit Kids class tonight at 5pm and they will be doing the kettlebells4kids WOD!

Email Kaitlin- kaitlin@resiliency-project.org to schedule a recovery session with her today!

kettlebells4kids WOD

as many rounds as possible in 9 minutes

-9 kettlebell swings (53#/35#)

-9 burpees

-9 kettlebell swings (53#/35#)

-9 box jumps (24″/20″)

WOD1

Lets meet our goal today!  Please take a minute to donate to our page (HERE).

kettlebells4kids supports organizations that provide opportunities for homeless children to strengthen their physical, social and emotional skills in order to improve their ability to overcome adversity.  All funds raised here will stay in state so you know you’re donation is going towards helping homeless children in Massachusetts.

 Posted by at 12:01 am
Aug 262015
 

Tomorrow we are hosting the kettlebells4kids WOD throughout the day and collecting donations.  Ari will run a free CrossFit Kids class at 5pm tomorrow so bring your kids in for the kettlebell4kids WOD!  If you would like to learn more about the organization you can click (HERE) or if you would like to donate to our page directly you can do so (HERE).  Thank you!

WOD

10 minute cap

5 x 3 thrusters

5 minute break

for time:

6 rounds

-200 meter sprint

-200 meter walk

315# thrusters for tabata!

 Posted by at 12:01 am
Aug 252015
 

WOD

as many reps as possible in 5 minutes

-30 snatch (135#/95#, power or squat)

-kettlebell swings (70#/53#)

jaymikeJay and Mike pushing hard through the front squats!

 Posted by at 12:01 am
Aug 242015
 

Thank you very much to everyone who has donated to kettlebells4kidsThis Thursday we are taking part in the wod and all funds raised will stay in state so you know your donation is going towards helping homeless children in Massachusetts.  You can donate to our page (HERE).

WOD

for time:

-100 double unders

6 rounds of

-5 front squats (185#/120#)

-15 push ups

after 6 rounds

-100 double unders

100% awesome!

 Posted by at 12:01 am
Aug 232015
 

Schedule for Today

11am – 2pm: Open Gym

dee

Dee and the Boston Iron are going to the playoffs!!

 Posted by at 12:01 am
Aug 222015
 

I hope you all had fun yesterday with some Grid Echo action!

You can watch the live Grid match with Dee and the Boston Iron as they try to earn a spot in the semifinals (HERE) today at 2pm.  Don’t miss it!

Schedule for Today

9am, 10am, & 11am: CrossFit Classes

10am: Free Community Class

WOD

for time:

-100 meter bear crawl

-100 meter standing broad jump

-300 meter sprint

-50 burpees

-50 calorie row

norm

Norm diggin’ deep!

 Posted by at 12:01 am
Aug 212015
 

Echo 1

for time (5 minute cap):

-40 power cleans (135#/95#)

-40 box jump overs (24″/20″)

-40 pull ups

-40 kettlebell swings (70#/53#)

rest :30 seconds from the time cap

Echo 2

for time (5 minute cap):

-40 power cleans (135#/95#)

-40 box jump overs (24″/20″)

-40 pull ups

-40 kettlebell swings (70#/53#)

with a 2-4 person team race another 2-4 person team.  only one working member at a time.  rotate and scale as needed. substitutions and quick transitions are the keys to the fastest times!

raceStart your engines!

 Posted by at 12:01 am
Aug 202015
 

WOD

3 rounds for time:

-30 burpee roll to candlestick

-600 meter run

k4k 2015

Next Thursday August 27th we are doing the kettlebells4kids event.  All funds raised here will stay in state so you know you’re donation is going towards helping homeless children in Massachusetts.  You can donate to our page (HERE).  Thanks!

 Posted by at 12:01 am
Aug 192015
 

WOD

12 minute cap

5 x 5 push press + 1 pause jerk (work up to a heavy weight for the day)

8 minute break

find your anaerobic threshold

for time:

-200 meter sled push (110#/70#)

go fast and don’t stop moving!

 nick

Nick finished 10th out of the 26th best 105+ lifters in the U.S.  That was his first Nationals!  More to come.

 Posted by at 12:01 am
Aug 182015
 

It’s coming soon!  Please plan on joining us on Thursday August 27th for the kettlebells4kids event.  kettlebells4kids supports organizations that provide opportunities for homeless children to strengthen their physical, social and emotional skills in order to improve their ability to overcome adversity.  All funds raised here will stay in state so you know you’re donation is going towards helping homeless children in Massachusetts.  You can donate to our page (HERE) and help us reach our goal.  Please take some time today and donate $20 or more.  Thank you!

131003 WOD

 for time (15 min cap):

-50 push ups

-50 squats

-50 sit ups

-200 meter run

-25 overhead squats (75#/55#)

-25 power snatch (75#/55#)

-25 push press (75#/55#)

-25 thrusters (75#/55#)

-25 front squats (75#/55#)

15 minute cut off.  if you finish the wod in under 15 minutes then go for max rep triple unders in the time remaining.

musketeers2 NEGLteams

 Posted by at 12:01 am