6/1/11 Black n Blue

Suns out Guns out!!!

Wednesday
Strength: 3x5 hang squat cleans

"Black n Blue" by CFNE
5rounds
10 power cleans (135,95)
10 burpees



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6/1/11 regional 1.11

Strength: 3x5 Strict Press

WOD: regional 1.11
Run 1000m
30 handstand pushups(10wall walks)
Row 1000m

5/27/11 "Team Regionals #6.11"

Paleo is the way to GO!!! Scallops and bacon with avocados and tomatoes...oh my.

Skillz: pose running
4x200 on the 2min

"Team regionals 6.11"
Teams of 3+ will complete
20 calories row
30 burpees
30 DB GTO (45,35)
30 toe to bars
100ft plate walking lunge(45,25)
150ft run

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"Poison Ivy" 5/26/11

CrossFit chicks are just another benefit of training at my "BOX"

Strength: 5x3 front squats

"Poison Ivy"
3 rounds for time
12 Front squats
10 ring pushups
12 knee to elbow
10 burpees
--Set rings about 6inches off ground. Chest must touch Hands. If you do not have ring rows then do strict hand release push ups.

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"Terminator" 5/25/11

Really!!?? Sponge Bob boxers!?At least he has compression shorts on.

Strength: 5x3 push press

"Terminator"
10-9-8-7-6-5-4-3-2-1
Push press (115,85)
200m Run

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"Flash dance" 5/24/11

SWOD: Work up to heavy set of 3 deadlifts

"Flash dance"
21-15-9
Deadlifts(225,185)
100 bar hops in between each round


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Location:Bwater

"Cindy" 5/23/11

Dennis is working his Butterfly Pullups on Sunday morning. That's dedication!!!

"Cindy"
Amrap 20
5 pullups
10 pushups
15 squats

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"Bobby Bananas"
21-15-9 Pullups/ HSPU
and Then
50 Sledge hammers
25 Burpees
100 Sit ups
and Then
21-15-9 Pullups/HSPU

NO AND THEN! NO AND THEN!

It's gonna be EPIC!!!


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Location:Shufelt Rd,,United States

Open gym 10-12 Sunday

Elliot and Tony are having a ball with the rest of the 7:30am crew!

Members only Open Gym Sunday 10-12pm. Come work on your goats or make up WODS from the week.

This will be a frequently/occasional event and will be announced ahead if time.

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Location:College Rd,Wellesley,United States

Beat the Streetz 5/20/11

This is how you should look after every workout!!?

Today Double WOD
1. AMRAP 5 Burpees

2. Beat the Sreetz
Teams of 3 Complete
400m run
150 box jumps
75 push presses
75 air squats
150 walk lunges
400m run
*one teammate must hold a 25# plate over head at all times.


Enjoy!!!


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Location:Bridgewater

"Knocked up"

"knocked up"
3 Rounds For Time of:
6 Knees to Elbows
20 Wall ball shots 20lb
6 Hand stand Push ups
12 Power Cleans 135/95

Skillz: HSPU

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Location:Bwater

"Head over heels" 5/11/11

Don't mess with the "Paginator"

Strength: 3x3 across snatch

"Head over Heels"
21-15-9 reps for time of:
24" Box jump
75 pound Power snatch
Ring Rows w/ feet on box and heels parallel to ring height

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5/10/11 "Hancock"

"Hancock"
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood

Skilz: Kipping


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Location:Bridgewater

Jeremy 5/4/11

Alex gets deep on his ring push ups!!!

"Jeremy"
21-15-9
OHS Squat (95,75)
Burpees

Strength: 5x3 Snatch


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"Helen" 5/2/11

Alex and Tim are my First Lil Gladiators. They are crushing it at the new gym.

"Helen"
3rds
400m Run
21 KBS (53,35)
12 Pullups

New Expanded Schedule:
Mon Wed and Fri
530,730,10am and 530pm
Tues and thur
630am, 530pm and 630pm
Sat
930am

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