WOD – 2/10/17

  *No class on Saturday.  We will be hosting the Girls gone RX competition. Come check out some of the CrossFit Fenway/Back Bay athletes and coaches!!!! WARM-UP Coaches choice STRENGTH Build [...]

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WOD – 2/9/16

  *CLASSES IN THE AM ARE ON AS SCHEDULED.  CHECK BACK HERE ON THE BLOG, THE MINDBODY APP OR OUR SOCIAL MEDIA ACCOUNTS TO SEE IF WE WILL BE OPEN IN THE AFTERNOON! OPEN PREP THURSDAY!!!! WOD 1 [...]

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WOD – 2/8/17

WARM-UP 1k row easy pace 10 RDL 10 Deadlifts *hips + calves + hamstrings STRENGTH WENDLER 5-3-1 – week 6 80%x3 85%x3 90% x 3 – Add 5# to 90% WOD 21-15-9 Front Squat (185/135) 50 [...]

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WOD – 2/7/17

WARM-UP 3 rounds 250m row 5 burpees + 1 pushup added 10 light KB swings STRENGTH Build to a max strict press + push press + 5 tng push jerks WOD 5 ROUNDS 4 WALL CLIMBS 12 KB SWINGS (70/53) 250m row

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WOD – 2/6/17

WARM-UP 1 min singles rest :30 1 min singles 10 Box jumps w step down 10 ring rows *hamstrings/calves WOD 10-8-6-4-2 Muscle-Ups (SUB – 2 Pullups AND 2 clap pushups for every 1 MU) Box Jumps [...]

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WOD – 2/5/17

WARM-UP Coaches Choice SWOLE CITY 3 SETS :30 HS Hold :30 Chin over bar hold (pronated grip) :30 Bottom of Pushup :30 Weighted Plank WOD 4 rounds each for time: 12 Cal Row 8 Burpee Over Row 12 Kb [...]

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WOD – 2/4/17

ENDURANCE WOD Death by 10m shuttle rest 5 min Death by cal row rest 5 min 40/30 cal AB for time WOD Teams of 3: AMRAP 25: 100 Calorie row 50 Clean & Jerks (95/65) 100 Calorie row 50 Clean [...]

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