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03/19/2015
 
Posted By: Admin DreamingCode

Workout 15.4

We have ceased operations. If you are looking for a CrossFit Boston location, we urge you to checkout BRICK Boston. 133 Federal Street, Lower Level.

8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern

M 185 lb. F 125 lb.



03/18/2015
 
Posted By: Michael Bradley
Back Squat 3-3-2-2-2
21-15-9
Back Squat (135/95)
Toes to bar
(10min Time Cap)


03/17/2015
 
Posted By: Michael Bradley
Hang Power Clean 5-4-3-2-1
AMRAP 15
10 Wall Walks
15 Hang Cleans (135/95)
750 m row


03/16/2015
 
Posted By: Michael Bradley
Split Jerk 3-3-2-2-2
6 RFT:
3 Burpees
6 Burpee Box Jump Overs (24/20)
9 Box Jumps (24/20)
Rest :30 between each round


03/15/2015
 
Posted By: Michael Bradley
Deadlift 3-3-2-2-1

21 Deadlfits(185/135)
3 Rounds of "Cindy"
5 PU's10 Push Ups15 Air Squats

15 Deadlifts(185/135)
4 Rounds of "Cindy"

9 Deadlifts(185/135)
5 Rounds of "Cindy"


03/14/2015
 
Posted By: Michael Bradley
Strict Press 4-4-3-3-3
4 RFT
10 American KBS
20 Push Press (95/65)
10 Burpees over the bar
Cash out 50 slam balls


03/13/2015
 
Posted By: Michael Bradley
Saturday Partner Chipper
Each partner rows 750m while the other partner holds a plank (if one partner stops, the other must stop)
100 dips - one person working at a time
100 alternating DB snatches
60 strict pull ups - one person working at a time
row 750m while the other partner holds a plank


03/12/2015
 
Posted By: Michael Bradley

Workout 15.3

14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders

M 20-lb. ball to 10'
F 14-lb. ball to 9'




03/11/2015
 
Posted By: Michael Bradley
Skill - Double dip wall balls (take 10-15 minutes to work up to a max unbroken set)
"A different kind of Fran"
9-15-21-15-9
Wall balls (20/14)
Toes 2 Bar


03/10/2015
 
Posted By: Michael Bradley
Power Snatch 5-4-3-2-1
30-20-10
Power Snatch (95/65)
Grass Hoppers
GHD Sit ups (butterfly if you do not regulary do GHD sit ups)


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03/19/2015
 
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