Saturday 10.20.18

Tracey

Boats and Toes
Teams of 3
50-40-30-20-10
Calorie Row
Burpee Box Jumps (24″/20″)

Directly into…

50-40-30-20-10
Toes to Bar
Power Snatches

Round 1 Barbell – 75/55#
Round 2 Barbell – 95/65#
Round 3 Barbell – 115/80#
Round 4 Barbell – 135/95#
Round 5 Barbell – 155/105#

*30 Minute Time Cap*

WOD Guidance
Increasing weights on the barbell today. Start light and build up!

Box Brief
Sign-up for the Internal Team Throwdown at the front desk!

Friday 10.19.18

Brady

Mufasa
3 Rounds:
10 Squat Clean Thrusters (95/65#)
400 Meter Run

Post times to comments.

WOD Guidance
Find a weight on the barbell that you can do 10+ squat clean thrusters unbroken with. Push the runs and keep moving on the barbell!

Box Brief
Only 3 days left to sign-up for the Internal Team Throwdown!

Thursday 10.18.18

Eddy

Today is Bring a Friend Day!

Pedal to the Metal
Teams of 2
AMRAP 20
2 Calorie Bike, 2 Sit-ups
4 Calorie Bike, 4 Sit-ups
6 Calorie Bike, 6 Sit-ups

Partner 1 completes the first round, 2 Calorie Bike, 2 Sit-ups
Partner 2 then does the same, 2 Calorie Bike, 2 Sit-ups
Partner 1 completes 4 Calorie Bike, 4 Sit-ups, and tags it back to Partner 2 for the same.
Continue completing full rounds and adding 2 repetitions to each movement until time is called.

WOD Guidance
Sprint your rounds today when its your turn to go!

Box Brief
Bring a friend to class today!

Wednesday 10.17.18

Angela

Dead or Alive
For Time:
45 Deadlifts (115/80#)
35 Hang Power Cleans (115/80#)
25 Push Jerks (115/80#)
15 Overhead Squats (115/80#)

Post times to comments.

WOD Guidance
All the barbell cycling today! We are looking for a light weight on the bar.

Box Brief
Bring a Friend Day is tomorrow!

Tuesday 10.16.18

Jose

Down and Out
21-18-15-12-9
Wall Balls (20/14#)
Pull-ups
Calorie Row
200 Meter Run

Post times to comments.

WOD Guidance
Pace your first few rounds with a strong push after the 15s! On the pull-ups today, we are looking for a modification that you could do 10+ repetitions unbroken when fresh.

Box Brief
Sign-up for our Internal Team Throwdown at the front desk! Deadline to sign-up is Sunday, October 21st.

Monday 10.15.18

Boston Firefighter Michael Kennedy

Dork
6 Rounds
60 Double Unders
30 Kettlebell Swings (53/35#)
15 Burpees

Post times to comments.

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, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.
He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.

WOD Guidance
Steady pace throughout the workout today.
One to two sets on the swings and relax those shoulders on the double unders.

Question of the Day
What was your favorite class to take in school?

Box Brief
Nutrition Challenge Week 1 down. Onto week 2! Let’s do this!

Sunday 10.14.18

Patrick

Tight Ship
Ascending Ladder for 15 Minutes:
2 Calorie Row
2 Push-Ups
2 Kettlebell Swings (53/35#)
4 Calorie Row
4 Push-Ups
4 Kettlebell Swings (53/35#)
6 Calorie Row
6 Push-Ups
6 Kettlebell Swings (53/35#)
…and so on, until time expires

Post scores to comments.

Box Brief
Sunday Yoga 8am-9am
Open Gym 9am-12pm
Kids’ Fitness Class 1230pm-1:30pm

Saturday 10.13.18

Ben

Guardians of the Galaxy
Teams of 3
1 Mile Team Run
150 Wall Balls (20/14#)
15 Rope Climbs
800 Meter Team Run
120 Wall Balls (20/14#)
12 Rope Climbs
400 Meter Team Run
90 Wall Balls (20/14#)
9 Rope Climbs

Post times to comments.

WOD Guidance
Steady pace on the runs as a team. Break the wall balls into small sets. Various modifications for the rope climbs will be briefed in class.

Box Brief
Sign-up for the Internal Team Throwdown at the front desk!

Friday 10.12.18

Meritza

The Creeper
10 Rounds:
30 Double Unders
5 Clean and Jerks (95/65#)

Post times to comments.

WOD Guidance
Find a variation on the double unders that you are able to complete in :30-:40 seconds.
Weight on the barbell should be a light weight and something you can do 5 unbroken repetitions with throughout your rounds.

Question of the Day
What is your favorite scary movie?

Box Brief
The Internal Team Throwdown is coming…Sign-up at the front desk!

Thursday 10.11.18

Ben

Predator
Teams of 2
100/70 Calorie Row
100 Sit-ups
100/70 Calorie Bike
100 Sit-ups
100/70 Calorie Row

Post times to comments.

WOD Guidance
Quick sprints on the bike and row! Sprint when it’s your turn to go!

Question of the Day
What movie do you know the most quotes from?

Box Brief
**Save the Date**
Saturday, November 3rd – TILT II Internal Team Throwdown and Beer Mile
Sign-up at the front desk!

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