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Main – CrossFit Regular class schedule tomorrow. Please sign up for class tonight no later than 11pm or there will be no coach for the 5:30am and 6:30am. Metcon 1: Metcon (Time) 15-12-9: Thruster (115/80#) C2B PU Immediately into… 15-12-9: Burpee BJ (24/20″) Squat Clean (115/80#) Weightlifting 2: Clean and Jerk (EMOMx 12 min: 2 […]

Main – CrossFit 5:30am, 8:30am and 9:30am classes are cancelled. Normal hours for the rest of the day 12pm and on. Weightlifting Front Squat (40%x5, 50%x5, 60%x3, 70%x3, 80%x max reps) Metcon Metcon (Time) For Time: 75 Wall Balls, 20/14# 60 Box Jumps, 24/20″ 45 C2B Pull ups 30 Hang Cleans, 135/95 15 Muscle ups

Main – CrossFit Only a few days left to sign up for the Open. If you haven’t please sign up ASAP. Weightlifting Back Squat (40%x5, 50%x5, 60%x3, 70%x3, 80%x3, 90% max rep) This week we are working off of our true max number NOT our 90%. This will be our last week of this program

Main – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP Partner WOD 30 Air Squats 30 KBS 32/24kg 30 Wall balls 20/14# 30 HRPU 30 Walking Lunges One person works at a time and switch as needed.

Main – CrossFit Metcon Blake (AMRAP – Rounds and Reps) “Blake” AMRAP 20: 1 Dead Lift, 405/285 10 TTB 15 Bar Facing BurpeesWilliam Blake Marston died during a Navy Seal training exercise. Blake was a resident of New Hampshire, a graduate of Stonehill College and frequently trained at CrossFit NE.

Main – CrossFit Core work Core work (No Measure) 3 Rounds 30 Supermans 30 sit-ups Metcon 1: Metcon (Time) 2 RFT: 30 Box Jumps, 24/20″ 15 HSPU 10 Squat Snatch, 135/95 Skill 2: Overhead Squat (EMOM 10min: OHS and DU) EMOMx10 min EVEN: 10 OHS with 2-second pause at the bottom – you choose the

Main – CrossFit Weightlifting Floor Press (1×5 70%, 1×5 80%, Max reps at 90%) Work off of your 90% max Warm-up sets stay below 65% 5,5,3 Metcon Metcon (AMRAP – Reps) 3 rounds AMRAP 2 Min: Row for Calories 2 Min: KB Walking lunge, 32/24kg 2 Min: Rest

Main – CrossFit Metcon 1: Metcon (Time) 5 RFT: 12 Thrusters, 95/65 12 T2B Skill 2: Metcon (12 Rounds for reps) EMOMx10min 3 Ring Muscle ups 6 Strict HSPU Scaled: Ring MU – 3 Bar MU or 3 C2B or 3 Pull-ups or 5 Ring Rows Strict HSPU – 6 Kipping HSPU or 6 assisted

Main – CrossFit Weightlifting Back Squat (1×5 70%, 1×5 80%, Max reps at 90%) Work off of your 90% max. Warm up sets 5,5,3 and stay below 60% Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 min: 1 Clean and Jerk, 155/105 1 Round of “Cindy” 2 Clean and Jerks, 155/105 1 Round of

Main – CrossFit Metcon 1: Metcon (AMRAP – Rounds and Reps) Teams of 2 complete AMRAP 20 min of: 30 Thrusters, 115/80# 30 Box Jumps, 24/20″ 30 KBS, 32/24kg 30 C2B Pull ups – split up the reps as desired. Metcon 2: Metcon (5 Rounds for reps) 5 sets of Max unbroken Strict HSPU –