A+ R A-

W.O.D.

Happy Birthday Coach Makyia


WOD:

OTMEM for 20 min

5 Box Jumps (30”/24”)

8 sit-ups

15 Double unders (sub = 20 unbroken single unders)


Aim to hold the same pace for each round


10 Mistake Women Make With Diets


Donnie Savella: Outworking Paralysis


Box Jumps with Matt Chan

 



 

WOD:

“Jackie”

1000m Row

50 Thrusters (45#)

30 Pull-ups

-For time-

Compare to 11/16/12.  Aim to PR your 1000m row during this WOD!


Finisher:

30 seconds hallow rock rest 30 sec x 6 sets


3 Important Ab Exercises


You're Never Too Old To Eat Good Food



Mobility:

A1) Foam roll for 2 min x 2 sets. Focus on lats and t-spine

A2) Paleo chair, accumulate 2 min x 2 sets

SWOD:

Build up to a 1RM snatch

Finisher

Reverse dumbbell flys 12/12/12/12


Shaping up


How To Train Like An Operator


The Case for Broscience

 



Thanks to everyone who came out for the Squats For A School event this past Saturday. Special thank you to Margaux Alvarez for coming down from the Bay Area to coach us through the "Empower WOD". Good luck at the CrossFit Games this year Margaux!


WOD:

In teams of two:

400m run (together)

150 KB swings (70#/53#)

400m run (together)

Partner A swings the KB while partner B completes Burpees. Burpees may only be completed while one partner is swinging. Partners may alternate between movements. Score will be total time and total burpees.

Finisher:

5 min plank hold

One partner holds the plank position while the other rests. During the 5 minutes at least one partner must be in the plank position.


Open Gym 9 am - Noon

 

SWOD:

Snatch 3/3/2/2/2 (No more than 70% of 1RM)

A1) L-sit, max hold x 3 sets

A2) Deficit HSPU, max reps x 3 sets


Squats For A School event at 10 am



WOD:

“Empower”

9 Burpees

20 KB Swings (53#/35#)

20 Air squats

AMRAP in 14 min

Normal class schedule today but at 10 am we will have a guest coach Margaux Alvarez coming in to lead us through the Squats For A School WOD. This workout is beginner friendly so bring your family and friends out to show some support for Empower Charter School.


WOD:

AMRAP in 5 min

10 Front squat (95#/65)

8 Ring dips

Rest 2 min

AMRAP in 5 min

2 Rope climbs

15 Hand release push-ups

Rest 2 min

AMRAP in 5 min

40 Double unders (Sub = 60 single unders)

20 Sit-ups


Drug-addicted babies in Mass. are triple national rate


How Food Companies Trick You Into Thinking You're Buying Something Healthy


Pep Talk



Please join us this Saturday at 10 am for the Squats For A School event to support Empower Charter School. We will have a guest coach for the workout. Our good friend and CrossFit Games competitor Margaux Alvarez will be here to lead the workout at 10 am.



WOD:

OTMEM 10 min

Row for calories (10 for males/8 for females)

Max. burpees in time remaining

-Score is total burpees completed-

Rest 3 min

OTMEM for 10 min

Run 200 m

-Score is successful 200 m runs-

Rest 3 min

OTMEM for 10 min

10 Strict pull-ups

Jumping lunges in the time remaining

-Score is number of jumping lunges completed-


The FBI maintains an 83-page glossary of Internet slang


Hey Parents. What That iPad Is Doing to Your Kid Is Kind of Shocking.


The 3 Reasons People Are Obsessed With CrossFit



Please join us this Saturday at 10 am for the Squats For A School event to support Empower Charter School. We will have a guest coach for the workout. Our good friend and CrossFit Games competitor Margaux Alvarez will be here to lead the workout at 10 am.


 


Page 16 of 161

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10/19/2014

10/19/2014

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10/13/2014

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