Saturday, April 15th

Heads up! Due to the Easter holiday, the gym is only open Sunday (open gym) between 12:30 and 2:00pm.

KHour Partner WOD

“Metal Medley”

For time, in teams of two:
60/50 Calorie Row
40 Power Cleans (135/95#)
20 Burpees over the Bar
60/50 Calorie Row
40 Front Squats (135/95#)
20 Burpees over the Bar
60/50 Calorie Row
40 Push Jerks (135/95#)
20 Burpees over the Bar

Partition as desired. Only one partner may work at a time.

Courtesy of CF New England.

Post time to Comments.

Friday, April 14th

Strength

Push Press
3-3-3

Conditioning

3 rounds for time
9 thrusters, 95/65lbs
16 dumbbell snatch, 50/35lbs
50 double unders 

10 minute time cap.

Post time to Comments.

Wed, April 12th and Thurs, April 13th

Wednesday Oly

Power clean
1-1-1-1-1

Clean
2-2-2-2-2

Thursday CrossFit

Cash-In

Complete as many strict pull-ups (supine grip) as possible in 5 minutes.

WOD

“BAston”
Complete 5 rounds for time:
7 Deadlifts (275/185#)
25 Air Squats
7 Strict Handstand Push-ups

Post time to Comments.

Tuesday, April 11th

Cash-In

Complete as many strict pull-ups (prone grip) as possible in 5 minutes.

WOD

“Salt N’ Peppah”

Complete as many rounds as possible in 18 minutes of:
30 Push Jerks (115/80#)
30 Box Jumps (24/20″)
30 Calorie Row
30 Toes-to-Bar

Post rounds and reps completed to Comments.

Monday, April 10th

Heads Up! The gym will only be open for OPEN GYM on Easter Sunday, 12:30 to 2:00pm.

WOD

Strength

Back Squat
10-8-6-4-2

Stronger athletes, use chains today.

Conditioning

Tabata Back Squats

Use an unloaded 45 or 35lb bar. Do not rack the bar.

Post all loads and total tabata reps completed to comments.