HEARTBREAK KID
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BACK SQUAT 

OT2:00 x 5 Rounds
2 Back Squats

     Build to a heavy set of 2 for the day! 

     Listen to your body, good form, train smart!!

HEARTBREAK KID

3 Rounds:
10 Front Squats (165/110)
20 Chest to Bar Pull-Ups
50 Double-Unders

·      15min time cap!

OPEN  (185/135)

PERFORMANCE (165/110)

FITNESS (135/95)

·      For the majority of us, this becomes CTB pull-up workout.

·      The stimulus for the front squat is heavy, but a loading we can complete that first round of 10 repetitions unbroken, if we had to.

·      If we have <10 unbroken C2B Pull-Ups, let’s complete this workout with 10 repetitions per round.

·      It is worth the additional five seconds of rest if it allows you a large set to open up with. The goal isn’t to sprint through these, but rather to minimize trips. It is good to expect adversity here on the rope after coming off a large set of pull-ups… our forearms and grip will be fatigued. Hence why the brief composure pause can allow us to move in fluidly into our first set of repetitions.

UPPER BODY SCALING ONE ARM – Safety Squat Bar – Bar Rows – Singles or Bike

LOWER BODY SCALING – Sit to Stand on one leg if needed with or without weight – Pull Ups – Ski Erg.


RECOVERY BIKE

A good amount of repetitions below parallel today. To bring about a faster recovery for the days ahead, training today will finish with a 15:00 restorative bike, row, or ski erg. Athlete’s choice depending on equipment. For all options however, the purpose here is to hold a very low intensity pace – purely recuperative. Maintain a level of effort that would allow you to hold a conversation throughout. Our body should feel better after this recovery effort, than before.

Every 3:00, complete 16 GHD Sit-Ups (total of 60). Clock continues to run as we complete these repetitions towards the 15:00 total.
On the 3:00 – 15 Sit-Ups
On the 6:00 – 15 Sit-Ups
On the 9:00 – 15 Sit-Ups
On the 12:00 – 15 Sit-Ups

Zachary Hamilton
SWITCH GEARS
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OPEN – PERFORMANCE – FITNESS
SWITCH GEARS
8 Rounds of :20 On / :10 Off:
Kettlebell Swings (53/35)
Bike
Sit-Ups
Burpees

·      In this Tabata style workout, athletes will alternate between :20 seconds of work and :10 seconds of rest for 8 rounds on each movement.

·      Athletes will complete all of the rounds of kettlebell swings before moving to all of the rounds of bike and so on.

·      Each movement is scored separately, with the score being the lowest amount of reps across the 8 rounds.

 UPPER BODY SCALING ONE ARM – Russian if tolerable (light) if not one-arm, bIke, AbMats, Up/Downs as tolerated.

LOWER BODY SCALING – KB – Bike – Knee Raises – Burpees to bench/box


RECOVERY

3 Rounds not for time: 3-5 Strict Pull Ups + 5-10 Push Ups + 30 Sec Plank

Zachary Hamilton
SKY HOOK

Hang Power Clean

·      Heavy Set of 3 for the day.

Sky Hook
3 Rounds:
20 Hang Power Cleans
20 Front Squats
20 Push Press

OPEN & PERFORMANCE
(95/65)

FITNESS
(75/55)

UPPER BODY SCALING ONE ARM – DB Hang PC – Safety Bar Squat – DB Press

LOWER BODY SCALING – Muscle Clean – Sit to stand – Push Press


RECOVERY

Every 2 min for 10min: 1 Wall Walk + 10-15sec Hold, walking leg cradle into Samson in remainder time.

Zachary Hamilton
Eight + Eight
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Skill: Power Snatch + Hang Snatch 

10 Min to establish a heavy complex for the day. 

WOD: Eight + Eight 

8 Rounds

8 Cal Row 

8 Burpees Over the Rower

- 12 Min Cap 


MIDLINE/RECOVERY

Not for Time, but for Quality.
3 Rounds:
30 Second Plank (forearms
30 AbMat Sit-Ups

Zachary Hamilton
FOUT THIRTY
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AMRAP 20
30 Alternating Dumbbell Power Snatches (50/35)
30 Box Jumps (24″/20″)
30 Wallballs (20/14)
30 Toes to Bar

OPEN & PERFORMANCE – as written above.

FITNESS – (35/25)

*Barbell are an option but it will be scaled.
·      Let’s use today’s workout as an opportunity to practice our pacing. In a “Open-esque” look and feel, the primary test of this workout is stamina.

·      All athletes are able to clear that first round with relative speed, but test isn’t the first 5:00. It’s rather the final 15:00. 

UPPER BODY SCALING Air Squats – Sling Knee Raises/AbMats

LOWER BODY SCALING Hang DB Power Snatches – Push Ups – Seated WB – TTB


RECOVERY: 3 Rounds, 10 Plate Raises, 10 Scapula Push Ups, 5 Air Squats

MASH/MOBILITY/ROMWOD/Crossover Symmetry

Zachary Hamilton
ADDERALL

ADDERALL

Part #1 – In a 10:00 Window:
Row 1 Mile (1600 Meters)
Time Remaining, Max Power Clean and Jerks (135/95)

— Rest 3:00 —

Part #2 – In a 7:00 Window:
Row 800 Meters
Time Remaining, Max Power Snatches (115/80)

— Rest 3:00 —

Part #3 – In a 4:00 Window:
Row 400 Meters
Time Remaining, Max Thrusters (95/65)

OPEN & PERFORMANCE - As written.

FITNESS - (115/80) (95/65)(75/55)

  • All three parts are scored separately.
  • Use a single barbell for all three movements, as we have 3:00 between each round to change weights.

UPPER BODY SCALING (One-Arm)

Bike – DB (all movements)

LOWER BODY SCALING

Ski-Erg – Muscle Clean and Press/Muscle Snatch/Sit to stand and press.

RECOVERY: ROW/SKI/BIKE

MASH/MOBILIZE/ROMWOD

Zachary Hamilton
FREE BIRD

“Free Bird”

Teams of 3

AMRAP 20min

7 Kettlebell Swings

7/5 Assault Bike

7 Burpees

·      Teammates complete full rounds, then switch.

OPEN & PERFORMANCE – 70/53

FITNESS – 53/35

UPPER BODY SCALING (One-Arm)

One-Arm KB Swings (Russian) – Bike – Up/Dwns

LOWER BODY SCALING

Russian KB Swings – 3/5 Cal Ski-Erg – Push-Ups/Ball Slams (depending what eles you did this week)

RECOVERY: ROW/SKI/BIKE

MASH/MOBILIZE/ROMWOD

 

 

Zachary Hamilton
HINDSIGHT

OPEN
“Hindsight”
AMRAP 20:
2 Bar Muscle-ups
4 Strict Handstand Push-ups
8 Dumbbell Hang Squat Cleans (50’s/35’s)  or (95/65)

 PERFORMANCE
“Hindsight”
AMRAP 20:
7 Chest to Bar Pull-ups
7 Dumbbell Push Press/Seated Optional 45/35
7 Dumbbell Hang Squat Cleans 45/35

 FITNESS
“Hindsight”
AMRAP 20:
7 Pull-ups
7 Dumbbell Push Press (35’s/25’s)
7 Dumbbell Front Squats (35’s/25’s)

UPPER BODY SCALING (One-Arm)

Bar/Ring Rows – DB Press/Seated Optional – Safety Bar Squat (No Weight)

LOWER BODY SCALING

Any style Pull-Up – Seated Press DB or Barbell – Muscle Cleans

RECOVERY: ROW/SKI/BIKE

MASH/MOBILIZE/ROMWOD

Zachary Hamilton
JOHNNY

JOHNNY

Buy In: 1,200 Meter Row
Directly into…
   3 Rounds:
   19 Toes to Bar
   87 Double-Unders
   7 Hang Power Snatches (135/95)
Cash out: 1,200 Meter Row + 1 RAK

·      30min time cap.

UPPER BODY SCALING

Bike 80/60 Cals – AbMats – Singles (as tolerated of bar hops) – DB HP Snatch

LOWER BODY SCALING

Ski-Erg 50/35 Cals – TTB or Hanging Knee Raises – Ball Slams

Stimulus wise, we are looking for a challenging barbell on the hang power snatch. With that said, it should be a weight that we are confident we could complete 7 reps unbroken, if we were completely fresh. Inside the workout, the first round may be 2, or even 3 sets (strategy wise), but it should be a barbell that we can readily cycle regardless of fatigue.

The reason behind the workout name:

Johnny, the son of a long time member at CrossFit New England, passed away 10 years to the date. Johnny had a giving soul, where he showed little ego and lots of humility, caring, and kindness.  Life was not always easy, but that did not slow him down.  In fact, Johnny became an amazing athlete, defying the odds. This workout reflects many aspects of Johnny’s life.  He was born in 1987, which is why we have an 87 double-unders.  He then lived 19 years and passed away in 2007, which is represented by the 19 toes to bar and the 7 power snatches.  Running a total of 2400m (or rowing, weather permitting), where the total feet run represents the number of days in Johnny’s life.

The specific exercises are based on many aspects of Johnny’s sports life, as the run represents his training for the Boston Marathon in 2007, the snatch epitomizes the technicality of his studies where he was attending Harvard, the double-unders represent bumps skiing which was one of Johnny’s favorite sports, and the toes to bar represent all the fun he had as a kid in the playground.

“RAK” Cash-Out
1 RAK: One Random Act Of Kindness
1.     Someone/people you don’t know today
2.     No benefit to you (other than you feeling good for what you did)
3.     Makes at least one person’s life easier for a minute, an hour, a day, or more

RECOVERY: ROW/SKI/BIKE

MASH/MOBILIZE/ROMWOD

Zachary Hamilton
BLACK & BLUE
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BLACK & BLUE

5 Rounds:
10 Power Cleans
10 Burpees

 OPEN & PERFORMANCE – 135/95

FITNESS – 115/80

·      This stimulus we are after today is a light barbell that you could hang onto for touch and go repetitions throughout all five rounds. Lighter is more challenging in this workout. Err on the side of light today, and make this a sprint.

Upper Body Scaling (One-Arm)

DB Clean – Up Downs

Lower Body Scaling

Muscle Clean – Ball Slams

 

Following, rest 10:00, and begin part #2.

 

POWER CLEAN

Take 8:00 to build to a Heavy Single

·      Today’s weightlifting taking place after the conditioning, our purpose here is to feel a heavy loading when fatigued.

·      This is not a max-effort attempt, but purely a chance to practice moving well shortly after a high-intensive conditioning set.

·      Dial in the footwork. Focus on our feet jumping to our squat stance, and no further (also known as the star fish). The stronger and far more efficient receiving position is a shallow squat, with the footwork matching what we would use in a squat clean.

The purpose today again is to feel a heavy loading. Not concerned with the number, but rather the technique.

Zachary Hamilton
Eikcaj
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FRONT SQUAT

·      10min to build to a heavy set of 2 for the day.

Eikcaj

OPEN – PERFORMANCE – FITNESS

1 Round:
30 Pull-Ups
50 Thrusters (45/35)
1,000m Row

  • 15min time cap!

Upper Body Scaling (One-Arm)

Bar Rows – DM Thruster – 80/60 Calories on Bike

Lower Body Scaling

CTB/Pull-Ups – Seated DM Press – 500m
Ski-Erg

Pacing the repetitions on the pull-up bar and the thrusters are a must to finding our optimal time, which is best done by the athlete listening to their body. The fine line we are aiming to find is an aggressive push through these first two stations, but not at the expense of missed repetitions.

RECOVERY: ROW/BIKE/SKI-Erg

MASH/Mobility/ROMWOD

Zachary Hamilton
"LONG GONE"
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5 Rounds:
1:00 Wallballs (20/14) *Females to a 9′ Target
1:00 Alternating Dumbbell Snatches (50/35)
1:00 Calorie Row/Bike
1:00 Rest

·      In this workout, your score is the total repetitions across all rounds.
Easiest way to keep score is a running count, from station to station, writing down the total after each round.

·      Find the sum of all five rounds after the workout has been completed, and post total to the tracker below.

OPEN & PERFORMANCE – As written

FITNESS - DB Snatch (35/25)

Upper Body Scaling (one arm)

DB One-Arm Thruster or Air Squat, DB Snatches, Bike,

Lower Body Scaling

Seated Wall-Balls (super hard!!), Muscle Snatch, Bike


RECOVERY: Row/Bike/Ski

Mobility – MASH - ROMWOD

Zachary Hamilton
Jail Break
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PAUSE FRONT SQUAT

On the Minute x 10:
1 Pausing Front Squat

  • There are two pauses in today’s squat:

Parallel
Bottom Position

Set #1, On the 0:00… 1 Rep @ 45% of 1RM Front Squat

Set #2, On the 1:00… 1 Rep @ 50% of 1RM Front Squat

Set #3, On the 2:00… 1 Rep @ 55% of 1RM Front Squat

Set #4, On the 3:00… 1 Rep @ 60% of 1RM Front Squat

Set #5, On the 4:00… 1 Rep @ 65% of 1RM Front Squat

Set #6, On the 5:00… 1 Rep @ 70% of 1RM Front Squat

Set #7, On the 6:00… 1 Rep @ 70% of 1RM Front Squat

Set #8, On the 7:00… 1 Rep @ 70% of 1RM Front Squat

Set #9, On the 8:00… 1 Rep @ 70% of 1RM Front Squat

Set #10, On the 9:00… 1 Rep @ 70% of 1RM Front Squat

 "JAILBREAK"

“Jailbreak” Part #1
AMRAP 10:
3 Bar Muscle-Ups
5 Front Squats (165/110) –NO RACKS-
7 Burpee Box Jump Overs (24/20)

Rest 2:00

“Jailbreak” Part #2
35 Burpee Pull-Ups for Time

·      This workout has two separate scores. #1 = AMRAP #2 = Time

·      If pull-ups are not possible do 35 burpees then 35 bar-rows/ring-row

OPEN – as written

PERFORMANCE – 6 Chest to Bar, 135/95

FITNESS – 6 Reg. Pull-Ups, 115/75

Upper Body Scaling (one arm)

6 Bar Rows, Safety Squat Bar, One-Arm Up-Down + Box Step Up

One-Arm Up-Down + Bar Rows

Lower Body Scaling

6 Pull-Ups, Box Squats/Sit to stand

35 Ball Slams + Pull-Ups

RECOVERY: Row/Bike/Ski

Mobility – MASH - ROMWOD

Zachary Hamilton
Aggressive Active Recovery
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"ON THE MINUTE" AGGRESSIVE ACTIVE RECOVERY On the Minute x 20 (4 Rounds):

Minute 1 – 15/12 Calorie Row

Minute 2 – 25 ABMAT Sit-Ups

Minute 3 – 12/9 Calorie Assault Bike

Minute 4 – 15 Kipping HSPU 

Minute 5 - REST

·      Cap ourselves on the handstand pushup station at the :30s mark of the first round, and attempt to find the same repetition count from there.

OPEN -  As written

PERFORMANCE – 8 Kipping HSPU

FITNESS – 20 AbMat Sit-Ups, 15 Push-Ups

Upper Body Scaling (one arm)

30-45sec of Singles, AbMats, Bike (legs) Seated DB Press (one-arm)

Lower Body Scaling

Ski-Erg, Sling Knee Raises, Bike, Seated Barbell Press

RECOVERY: Row/Bike/Ski

Mobility – MASH – ROMWOD

Zachary Hamilton
GWEN
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Power Clean and Jerk (10-15min)

·      Heavy Single for the day.

"GWEN"

15-12-9
Unbroken Clean and Jerks

Rest is built into today’s workout.
Complete the set of 15’s on the 0:00.
Complete the set of 12’s on the 5:00.
Complete the set of 9’s on the 10:00.

·      Score is your weight selection, which is held across the entire 15-12-9.

·      We do not climb between sets, but rather decrease the volume per set recognizing how fatigue is setting in.

·      In “Gwen”, to be scored as “Rx”, all repetitions are touch-and-go on the floor. Even a brief reset or pause on the floor would terminate the set, rendering it as a miss. Pauses overhead, in the front rack, and at the hang are all still considered “Rx”, just not on the floor. If we are unable to complete the repetitions unbroken, mark as “Not Rx”, and indicate how the set was broken in the comments. Still complete the repetitions remaining as quickly as possible, if a break does occur.

Upper Body Scaling (one arm)

DB Clean and Jerk

Lower Body Scaling

Seated DMB clean and Jerks or Standing Muscle Clean and Jerks

RECOVERY: Row/Bike/Ski

Mobility – MASH – ROMWOD

Zachary Hamilton
2K Row
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Push Press 3RM

·      10-15min to build to a heavy set of 3 for the day.

·      Don’t get greedy! Focus on form!

·      Pushing compliments pulling and we will be pulling a lot today.

OPEN – PERFORMANCE – FITNESS
For Time:
2K Row

·      Two heats as needed for larger classes.

·      12min time cap. (This is a 3:00 split, you can do this, don’t count yourself out!)

Upper Body Scaling (one arm)

1k w/one arm

Lower Body Scaling

Seated Ski Erg 1k

  • Here’s the deal with the 2K row today. We all want to PR. But our aim for today needs to be something related, but different – to do our best.
  • There is one certainty in this entire piece… nothing will get us fitter, today, than giving our best effort here and now. Regardless of what that turns out to be. Let’s get fitter.

RECOVERY: Row/Bike/Ski

Mobility – MASH - ROMWOD

Zachary Hamilton
"HUMPTY DUMPTY"
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On the 1:30 x 5 Sets:
3-Position Power Snatch

After deadlifting the bar from the ground, the first power snatch is completed from the pocket position – the high hang. Returning the bar to the hang position, the second power snatch is taken from just above the knee. Returning the bar to the ground for the third repetition, the final power snatch is taken from the floor.

On the 0:00… 3-Pos Power Snatch @ 55% of 1RM Snatch

On the 1:30… 3-Pos Power Snatch @ 60% of 1RM Snatch

On the 3:00… 3-Pos Power Snatch @ 65% of 1RM Snatch

On the 4:30… 3-Pos Power Snatch @ 65% of 1RM Snatch

On the 6:00… 3-Pos Power Snatch @ 65% of 1RM Snatch

HUMPTY DUMPTY

3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24″/20″)
30 Wallballs (20/14)

FITNESS 95/65 Power Snatch

Upper Body Scaling (one arm)

DB Snatch - Step-Ups (unless confident while jumping) - Air Squats

Lower Body Scaling

Hang Muscle Snatch – Push-Ups – Seated Ball Slams

  • In today’s triplet, we can expect our lower half to be challenged.
  • Looking at the three movements, all require a “jump”, or an extension of the lower body. Unique in their own way, but also similar.
  • Our aim for this workout is to space our effort out over all three rounds, so that we do not have an unexpected “bonk” in round 2 and 3. This workout is on the mid-range end, in the ~10 minute range, so we want to approach that first round accordingly.

RECOVERY: Row/Bike/Ski

Mobility – MASH - ROMWOD

Zachary Hamilton
THIRD WHEEL
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"THIRD WHEEL" (INDIVIDUAL VERSION)

5 Rounds:
500m Row
10 Calorie Assault Bike or 15 Box Jumps Overs (24/20)
21-18-15-12-9 Front Squats

Round 1 – Front Squats loaded at 95/65
Round 2 – Front Squats loaded at 115/80
Round 3 – Front Squats loaded at 135/95
Round 4 – Front Squats loaded at 155/105
Round 5 – Front Squats loaded at 185/135

"THIRD WHEEL" (TEAM VERSION)

In Teams of 3:
AMRAP 25:
500m Row
40/30 Calorie Assault Bike or 60 Box Jump Overs (24/20)
60 Front Squats

Round 1 – Front Squats loaded at 95/65
Round 2 – Front Squats loaded at 115/80
Round 3 – Front Squats loaded at 135/95
Round 4 – Front Squats loaded at 155/105
Round 5 – Front Squats loaded at 185/135

Important note on scoring – this workout will be scored as rounds + repetitions.
When we complete a full round, of the run, bike, front squat, consider that a single round.

Upper Body Scaling

Shuttle Sprints – Assault Bike or Box Jumps/Step Ups – Safety Squat Bar

Lower Body Scaling

Band Rows – Ski-Erg – Sand Bag Stand to Sit

RECOVERY

ROW/BIKE/SKI

MASH/MOBILIZE/ROMWOD

Zachary Hamilton
VOORHEES
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"VOORHEES"

AMRAP 13:
55 Barbell-Facing Burpees
55 Pull-Ups
55 Calorie Row
55 Kipping Handstand Pushups

·      Post rounds plus repetitions to the leaderboard below. For reference for adding repetitions:

OPEN – As written above.

PERFORMANCE - 55 Dumbbell Strict Press (35/25)

FITNESS - 55 Dumbbell Strict Press (30/20)

(Cheat sheet for scoring)
If pull-ups completed, score is 110.
If calorie row is completed, score is 165.
If a full round + 10 burpees are completed, score is 1+10.

Upper Body Scaling

Lateral Bar Hops – Bar Rows – 55 Jumping Air Squats - Strict Press (One-Arm DMB Press)

Lower Body Scaling

Seated Ball Slams – Pull Ups (any style) – Seated Ski-erg – Strict Press

RECOVERY

ROW/BIKE/SKI

MASH/MOBILIZE/ROMWOD

Zachary Hamilton
HAPPY THANKSGIVING!!
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HAPPY THANKSGIVING!! (GYM CLOSED)

REMINDER: GYM HOURS (Black Friday) NO 5 or 6am classes, gym will open at 8am, class times 8:30am - 11:30am - 3pm - 4pm - 5:15pm

Home workout:

10min AMRAP:

2 Wall Climbs

10 Burpees

20 Hollow Rocks

Zachary Hamilton