Friday, August 30, 2013

Friday WOD: The Bear Complex

Finish the week strong! Don't forget tomorrow's 9:00 workout is a fundraiser for the families of the AZ Hotshots.

"The Bear Complex"

5 Rounds of 7 sets of:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Each combination of the five movements is considered one repitition. You will be completing 7 repetitions in one set, increasing the weight, and then completing a total of 5 work sets. This is not a timed workout, this is for max weight only. Rest as needed between sets, but try to not let the bar touch the ground during your 7 sets.

Thursday, August 29, 2013

Thursday WOD

Strength / Skill
Squat Clean

WOD

5 rounds:
Dumbbell renagade row 12 reps
Dumbbell lunge 12 reps
Dumbbell squat  clean 12 reps (Rx 25#, 45#)

Wednesday, August 28, 2013

Labor Day Workout

Monday, September 2 is Labor Day and we'll be doing one WOD at 10:00am. We'll resume regular hours on Tuesday, September 3.

Labor Day WOD:

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Hope to see you Monday at 10am!

Support the AZ Hotshots on Saturday with the Hotshots 19 WOD



Nineteen members of the Granite Mountain Hotshots firefighting team in Arizona tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. CrossFit HQ is planning a fundraising event to raise donations for distribution to the families of the lost heroes. FC CrossFit plans to help. This was truly a tragic event, made even more so by the ages of the men and the stories of families left behind.

We're going to do the memorial workout this SATURDAY, August 31, and ask everyone who wants to take part to show up with a donation. $20 is suggested, or whatever you can. We’ll be making the donation on behalf of you all and have been told by CrossFit HQ that 100% of the proceeds go to these guy’s families.

We'll kick off at 9am sharp and hope to see everyone there!


“Hotshots 19″

Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

See you all on Saturday.

Wednesday WOD - Lynne

Plyo-warmup

Row 1000m

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Row: 1000m

Tuesday, August 27, 2013

Tuesday WOD - Modified Bradshaw

"Modified Bradshaw"

For Time:
7 rounds:
3 Handstand Push-ups
6 Deadlifts (225/155lbs)
12 Pull-ups
24 Double-unders

Monday, August 26, 2013

Monday WOD

Start the week strong!

5x5 Back Squat @75% as strength
AMRAP 20 minute, alternating on the minute
- push press
- KB swing
(e.g. first minute push press, second minute KB swing, push press third minute, etc)
10 Push Press (115/75)
15 KB Swings (1.5/1.0 pood)

Sunday, August 25, 2013

Full Power Meet

Full Power Meet
Squat, Bench and Deadlift


>> Download the Registration Form <<

Saturday, September 21, 2013
Check in 9 a.m. | Meet starts at 10 a.m.

Location: FC Crossfit
140 Elliot Street, Building D
Beverly, MA 01915

Individual lifts $25 each, 10% discount for Military, Police and Fire

Sanctioned by WFSS Women's Federation of Strength Sports
*Annual membership $29

REGISTER TODAY! Deadline is September 14, 2013
**Late entries subject to a $25 late fee


Saturday, August 24, 2013

Saturday WOD - Lumberjack 20

20 Deadlifts (275lbs)
Run 400m
20 KB swings
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box Jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Tuesday, August 20, 2013

A Big Congrats to Theresa and Casey!

We had a blast at the wedding, Have fun on your honey moon!


Dee's Dirty Thirty

In Honor of Dee's 30th Birthday !

For time:
30 Box jump, 24 inch box
30 Jumping pull-ups
30 Kettlebell swings, 1 pood
Walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds
30 Back extensions
30 Wall ball shots, 20 pound ball
30 Burpees
30 Double unders

Thursday, August 1, 2013

Run or Row 5K for time

                                                     FC Represents Beverly Homecoming 5K


Monday 1/15 WOD

Strength - Front Squat: 3 sets of 8 squats at 80% 3 sets of 8 Ab roll outs/slide outs WOD - 4 Rounds: OH Plates lunges down/back 30 Wa...