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WOD – 6-27-16

WARM-UP 1 min step ups 1 min box jump step down 10 air squats 10 strict knee ups 1:15 hold at bottom of back squat – hip mobility STRENGTH 2 Sets – E2:30 Back squat x 8 @ 30×1 [...]

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WOD – 6-26-16

WARM-UP 400M run rest 2 min 200m run review movements SWOLE CITY 3 rounds for time 30 weighted abmat situps 20 banded pushups (https://www.youtube.com/watch?v=rX-rWx0Ujzo) 10 seated DB press WOD [...]

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WOD – 6-22-16

*Saturday from 11-1 we will be hosting a Grand reopening of the new CrossFit Fenway.  We will have a little fun throwdown workout planned for everyone!  Some of the workouts might include some [...]

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WOD – 6-21-16

Hey Athletes…. As some of you may know our team, Team Back Bay qualified for the CrossFit games in California.  Molly and I who both represent Back Bay and CrossFit Fenway are both part of this [...]

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WOD – 6-20-16

WARM-UP 1 min Singles rest :30 1 min Doubles 10 air squats 10 ring rows :30 squat hold with bar on back rack hip and lat mobility STRENGTH 2 sets Back Squat x 10 @ 30×1 – moderate, [...]

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WOD – 6-19-16

SWOLE CITY SUNDY 4 Sets Single Arm DB press – Alternating 8 each arm 2111 rest :30 DB reverse flys – 12 reps 3111 rest :30 20 partner assisted leg raises WOD – REPEAT FROM 3-13-16 4 sets 15 [...]

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WOD – 6-18-16

WARM-UP 500m row 10 pushups 15 ring rows 20 Abmat situps review and drill days movements WOD 2013 CROSSFIT GAMES TEAM CHIPPER – teams of 3 50 Deadlifts (225/155) 60 Pullups 70 Power Cleans [...]

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WOD – 6-17-16

WARM-UP AMRAP 6 8 light KB swings 1 there and back 8 ring rows 8 Knee ups STRENGTH 3 sets A1. FLR x :40 A2. 20 sec top of chinniup hold (supinated) + 5 second negative A3. 12 alt. bicep curls WOD [...]

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