Anyone seen this little lady? Perhaps her better half? Bueller?
"Soup Sammich"
Teams of two,
For time:
60 Calorie Row
600m Run (alt. 100m)
6 Rope Climbs
40 Calorie Row
400m Run (alt. 100m)
4 Rope Climbs
20 Calorie Row
200m Run (alt. 100m)
2 Rope Climb
1. 15:00 Goat Work
2. Survive the heat :(
How I expect every one of you to look pre-lift.
0:00-15:00
Hang Clean - Build to a heavy double
15:00-30:00
Jerk - Build to a heavy double
1. EMOM x 10
Odd: 3 Front Squats
Even: 20/15 Calorie Airdyne Sprint
2. Handstand Walk Practice
3. ROMWOD
Congrats to these two Chuckleheads on their first place finishes at this weekends comp!
"Pipe Hitter"
3 RFT:
400m Run
20 Back Rack Lunge Steps (95/65)
10/7 Muscle Ups
1. Sumo Deadlift - Heavy Double
2. Tabata V-Ups, weighted if possible
3. ROMWOD
Austin, Massachusetts.
"The Chief"
5 Rounds of AMRAP 3:
3 Power Cleans (135/95)
6 Push Ups
9 Air Squats
-1:00 Rest between rounds-
1. Gymnastics
10 Rounds:
5 Strict Pull Ups
5 Strict Ring Dips
2. Core
Russian Twists 3x10-15
3. ROMWOD
Couple Two/Tree bro's pushing snails. NBD.
Teams of two,
Complete for total reps:
3:00 HSPU
3:00 Power Snatch (95/65)
3:00 T2B
3:00 Overhead Squats (95/65)
2:00 HSPU
2:00 Power Snatch (115/75)
2:00 T2B
2:00 Overhead Squats (115/75)
1:00 HSPU
1:00 Power Snatch (135/95)
1:00 T2B
1:00 Overhead Squats (135/95)
#Truth
"Zed'
For time:
20 Burpees
30 Russian KB Swings (70/53)
40 Sit Ups
50 Double Unders
1200m Run
50 Double Unders
40 Sit Ups
30 Russian KB Swings (70/53)
20 Burpees
1. Goat Work x 15:00
2. Tabata Plank Holds - last man standing
When these guys drop in, they bring a crew!
Against a 30:00 Clock...
00:00-17:00;
Power Clean
Build to a heavy single
-Rest 5:00-
At 22:00;
AMRAP 8:00
3-6-9-12
Power Clean (50% of Heavy Single)
Box Jump Overs (30/24'')
1. Aerobic Work
4x400m Run
-Rest 1:1-
2. 15:00 Goat/Mobility Work
This Saturday. Be there.
"Lynne"
5 Rounds:
Max Reps Bench Press (Bodyweight)
Max Reps Pull Ups
-3:00 rest between rounds-
1. Aerobic Work
5 Rounds, for max calories:
1:00 Airdyne
1:00 Rest
2. ROMWOD
Kids needed some help to get the job done :)
"Upside Down"
5 RFT:
9 Thrusters (115/75)
9 Ring Dips
9 Calorie Row
1. Hang Power Clean 3x3
*light and snappy, not for max load
2. Single Arm Rows 3x8
3. Tabata In & Outs x 8 rounds
Jen vs. The World!
"Snail Trail"
20:00 AMRAP
30 Wall Balls (20/14)
15 T2B
50' Snail Push ( Box + 45/25)
15 Burpee Box Jumps (20'' for all)
50' Snail Push (45/25)
1. Banded Speed Deadlifts 7x2 @ 50% 1RM
2. Dips 5x3, across
#CORESOSORE
"Weed Wacker"
Teams of 2,
For time:
1 Mile Run
2000m Row
300 Double Unders
*Swap out every 200m for both the run/row
**Break up double unders however you'd like.
1. EMOM x 12
Odd: Goat 1
Even: Goat 2
2. ROMWOD
You could say things got a little defensive last night at the gym. Huge thank you to Merrimack PD and the instructors form Triumph BJJ for putting this on for the Merrimack Community.
"Weightlifting Wednesday"
Against a 30:00 clock…
At 0:00;
Squat Snatch
EMOM 10 x 1 Rep, climbing
At 15:00;
Front Squat
Every 3:00 x 6 sets
Set 1(15:00): 5 Reps
Set 2(18:00): 4 Reps
Set 3(21:00): 3 Reps
Set 4(24:00): 2 Reps
Set 5(27:00): 1 Rep
Set 6(30:00): 1 Rep
*All Squat sets are climbing
1. Gymnastics
Tabata Handstand Hold (Wall/Freestanding)
2. Core
Weighted Planks 5x1:00
rest as needed between
3. ROMWOD
Daaaaa Browns! (Bill Swerski's Super Fan Reference)
"Valid Point"
For time:
25-20-15-10-5 Pull Ups
35-30-25-20-15 Push Ups
45-40-35-30-25 Squats
1. Rowing Intervals
2 Rounds:
2:00 Easy (70%)
2:00 Hard (85%)
1:00 Easy (70%)
1:00 Hard (90%)
:30 Easy (70%)
:30 Hard (95%)
2. Tabata Flutter Kicks x 8 rounds
Anyone else watch these two kick ass this weekend? Unreal.
"Nomad DT"
5 RFT:
250m Run (fire hydrant)
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
1. Breathing Work
Airdyne
3 Rounds 4:00 on/2:00 off
*Focus on :03 inhale, :03-:05 exhale
2. Weighted Back Extensions 4x15
3. ROMWOD
Lumi showing off on vacation!
"J.T"
For time:
21-15-9
Handstand Push Ups
Ring Dips
Push Ups
1. Pause Deadlift 4x2 w/ :03 pause 1'' off the ground, across
2. Seated Box Jumps 10x1, for max height
3. ROMWOD
Squad Goals!
"Juicy Fruit"
Teams of two,
4 RFT:
30 Calorie Row
50 Sit Ups
70 Double Under
1. GOAT Work
2. ROMWOD
Earned kids embracing the suck!
Against a 30:00 Clock:
[0:00-9:00]
Every :90 x 7 sets:
2 Squat Snatch (~80%)
[13:00-22:00]
Every :90 x 7 sets:
2 Squat Cleans + 1 Jerk (~80%)
[26:00-30:00]
AMRAP 4:00
1 Snatch (135/95)
3 Clean & Jerks (135/95)
1. 5 Rounds:
1:00 Row
-1:00 Rest-
:30 Bike
-:30 Rest-
2. 10 sets:
2-3 Unbroken Muscle Ups
3. ROMWOD
HUGE congratulations to Debbie "Dancing Machine" Tully on qualifying for the Granite Games!
"Ivy Sore"
3 RFT:
400m Run
20 Box Jumps (24/20)
10 Burpees
1. Super Sets:
Bench Press 5x3
Barbell Row 5x3
*Both across
2. Tabata Flutter Kicks x 8 Rounds
3. ROMWOD
Our thoughts are with the Police Officers, and families, of the Baton Rouge Police Department.
"Pyramid Fran"
For time:
9-15-21-15-9
Thrusters (95/65)
Pull Ups
1. Weighted Static Dips 5x5, 3x3, 2x2
(HEAVY)
2. Weighted, Anchored Sit Ups - 3x12-15
3. ROMWOD
Moving weight is awesome.
ATTENTION CFE MEMBERS:
BY NOW EACH OF YOU SHOULD HAVE RECEIVED AN E-MAIL WELCOMING YOU TO ZENPLANNER CONTAINING DIRECTIONS ON HOW TO LOG IN, UPDATE YOUR BILLING INFO, AND MANAGE YOUR END OF THE SYSTEM. IF YOU HAVE, PLEASE TAKE THE FEW MINUTES NECESSARY TO UPDATE YOUR BILLING INFO ASAP. THE SOONER WE GET EVERYONE ON BOARD, THE SOONER WE START TRACKING WORKOUTS AND CHECKING IN AT THE GYM. IF YOU HAVEN'T RECEIVED SAID EMAIL, PLEASE SHOOT ONE TO MATT@CROSSFITEARNED.COM AND LET US KNOW. THANK YOU ALL SO MUCH, WE LOOK FORWARD TO GETTING EVERYTHING TRANSFERRED OVER SMOOTHLY!
UPCOMING EVENTS:
-JULY 26 @ 7:30PM - WOMEN'S SELF DEFENSE CLASS
W/ MERRIMACK PD
-SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]
"Grampa's Pudding"
AMRAP 12:00
5 Lateral Burpees
3 Deadlifts (275/185)
1 Rope Clim
1. E2M x 5 sets:
20 Cal Airdyne
Sled Push 50'
2. Handstand Walk Practice
3. Dem Abs
L-Sit Hold x 2:00 in hold