by  in WOD Leave a Comment

Tuesday October 23

Strength Every 2min for 10min: 3 “Tempo” Front Squat + 1 Front Squat 3 sec down, 3 sec hold, fast up then 1 regular W.O.D MTXE 3 Rounds: 50 Double Unders 40 ABMATS 30 Pistols 15min time cap   OPEN/Performance –  as written FITNESS – 100 Singles, 60 Air Squats   Recovery Accumulate: NOT FOR TIME Seal Walk with Sliders

Continue

Melinda MettenTuesday October 23

by  in WOD Leave a Comment

Monday October 22

Thank You to all who participated, cheered and donated for our Sarah’s House Fundraiser! Pictured above is Lindsey who spoke at our event on Saturday! HUGE Thank you to Lindsey for allowing CFB to be part of an amazing opportunity!! Strength Strict Press 3-3-3 Superset with… Weighted Pull Ups 3-3-3 If unable to add weight, do strict, or a version

Continue

Melinda MettenMonday October 22

by  in WOD Leave a Comment

Saturday October 20 “CFB For Sarah”

CFB For Sarah 24 Cal Buy-in Row or Bike -Then- 21-15-9 Clean and Jerk Burpees  Open- 135/95 Performance- 115/75 Fitness – 95/65 Scaled- barbell# athlete choice OR KB Swings!! Both of these movements are symbolic of being “down from cancer” and getting back up again.  Teams of 2: 27-21-15 Teams of 3: 42-30-18 In honor of Breast Cancer Awareness Month,

Continue

Melinda MettenSaturday October 20 “CFB For Sarah”

by  in WOD Leave a Comment

Friday October 19

Bear Complex 30min AMRAP 1 Bear Complex = 7 Rounds of the following movements; UNBROKEN -Power Clean -Front Squat -Shoulder to Overhead -Back Squat -Shoulder to Overhead Building if able or stay the same weight for all rounds. There is NO setting the barbell down during the 7 rounds. Goal should be 3 – 5 rounds total. https://www.youtube.com/watch?v=otn0eC2N_5c   Recovery

Continue

Melinda MettenFriday October 19

by  in WOD Leave a Comment

Thursday October 18

Teams of 2 4 min Work/30 sec Rest switching as needed Max Effort Calorie Bike Max Effort Sled Pushes + Pull  (1 length turf is 50ft =1Rep)                                                                  

Continue

Melinda MettenThursday October 18

by  in WOD Leave a Comment

Wednesday October 17

Strength Strict Press 5-5-5-5 W.O.D “Ninja Skillz” 30 – 20 – 10 Push Ups – Kipping Handstand Push Ups –  Def/Strict Handstand Push Ups 10 – 20 – 30 Bar Muscle Ups – Chest to Bar – Pull Ups   Open – as written Performance – Push Ups/Kipping HSPU – Strict Chest to Bar/Kipping Pull Ups/Strict Fitness Push Ups – Def

Continue

Melinda MettenWednesday October 17

by  in WOD Leave a Comment

Tuesday October 16

Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that. He had a big presence in his local CrossFit community, coaching and training at several affiliates,

Continue

Melinda MettenTuesday October 16

by  in WOD Leave a Comment

Monday October 15

Strength Back Squat 1RM W.O.D “Karen” 150 Wallballs for time, 14/20 15 min time cap.   OPEN/PERFORMANCE  as written FITNESS 10/14, 100 WB TEENS- see your coach!    *TEENS* Back Squat 2RM – normal decent down, active 3 sec hold in the bottom.   Recovery 5min cool down on the bike, then 2 rounds NOT for time: 3 Wall Climbs

Continue

Melinda MettenMonday October 15

by  in WOD Leave a Comment

Saturday October 13

Partner Workout (2018 Team Series Event 8’ish) For time: 50 abmat sit ups 40 single-arm dumbbell snatches 50 dumbbell box step-overs 40 single-arm dumbbell snatches 50 abmat sit ups Open/Performance – as written and may substitute abmats for GHD sit-ups (see a coach for help) Men: 50-lb. dumbbells or kettlebells, 24-in. box Women: 35-lb. dumbbells or kettlebells, 20-in. box Fitness/First Class For time: 30 hanging knee-raises

Continue

Melinda MettenSaturday October 13

by  in WOD Leave a Comment

Friday October 12

W.O.D 2018 Team Series Event 7 1 rep of the following complex for max load: Deadlift / hang clean / hang clean and jerk 10min time cap W.O.D “Bust”…tuned up! 12min AMRAP 12 Shoulder to Overhead 6 Ring or Bar Muscle Ups Open – 155/105 Performance 135/95, 12 Chest to Bar Fitness – 115/75, 12 Pull Ups **please note** you

Continue

Melinda MettenFriday October 12

Showing 1–10 of 204 results