Monday, September 30, 2013

Monday 9/30/13 WOD

Front Squat
3-3-3-3-3-3

Metcon (Time)
3 Rounds
400m Run
21 Deadlifts (225/155)

Friday, September 27, 2013

Friday

Come in a 5:00pm today and make up any WOD you missed this week or work on a strength / skill.

Thursday, September 26, 2013

Thursday WOD: Jason

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. This workout, "Jason", is in honor of his life, family, and courage.

"Jason"

 For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Wednesday, September 25, 2013

Wednesday WOD

30 rounds for time of:
6 wall ball shots, 20 lb ball
4 handstand push ups
2 Power cleans @225

Tuesday, September 24, 2013

Tuesday WOD

Power snatch
3-3-3-3-3-3-3
Touch and go

Metcon (time)
10-9-8-7-6-5-4-3-2-1
Front Squat (185/135)
Box Jump (30/24)

Monday, September 23, 2013

Monday WOD: Fran

"Fran"

Thrusters and Pull-ups
21-15-9

Rest 5 min

GHD Sit-up / row for calories
21-15-9

Friday, September 20, 2013

Friday Workouts

Come in a 5:00pm today and make up any WOD you missed this week or work on a strength / skill.

Thursday, September 19, 2013

Thursday WOD

KB complex warmup

Clean & Jerk / Toes to bar
3, 6, 9, 12
18 minutes AMRAP

Wednesday, September 18, 2013

Wednesday WOD

Skill: Handstand

"Collin"

6 rounds:
400 meter 50/35 lbs carry
12 Push presses @115/85 lbs
12 Box jumps @ 24"
12 Sumo deadlift high pulls @ 95/65 lbs

Tuesday, September 17, 2013

Tuesday WOD

Back Squat
5-5-5-5-5- @75%

Metcon (AMRAP- Rounds and Reps)
20 minutes AMRAP
15 Wallball (20/14)
10 Pull-ups
5 Burpees

Monday, September 16, 2013

Monday WOD

15 minutes of snatch work

Then "Up and Over"
3 OHS snatch from floor
5 Box jumps
7 KB swings

17 min AMRAP

Saturday, September 14, 2013

Saturday WOD

Who's ready to get serious this morning?

Full Power Lifting

1 rep max:
Squat
Bench
Deadlift

Friday, September 13, 2013

Friday Workouts and Register for the Full Power Meet!

Come in tonight and every Friday at 5pm to make up any WOD you missed this week or to work on a strength/skill!

Don't forget we're working out at 10:00 am tomorrow and there's still time to REGISTER for the 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

Thursday, September 12, 2013

Thursday WOD: Linda

Great to see everyone out yesterday for our WOD in honor of the 9/11 heroes. We're not slowing down today, either!

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Wednesday, September 11, 2013

Wednesday WOD: Badger

Skill:
Handstand/pushup

"Badger"

3 rounds:
30 Squat-cleans @95/65lbs
30 Pull-ups
800 meter run

Tuesday, September 10, 2013

Tuesday WOD: Cameron

Today's hero WOD: U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, Oregon, in training at the Aviation Training Center in Mobile, Alabama, died on February 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his parents Bette and John, and brother Alex.

"Cameron"

For time:
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24 inch box
25 Double-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball shots @20/14 lbs
50 Sit-ups
15 foot Rope climb, 5 ascents

Monday, September 9, 2013

Monday WOD

Strength:
Front Squat
3-3-3-3-3- @ 75%

Metcon (AMRAP - Reps)
Count Total Reps
Tabata (8 rounds of each)
Deadlifts (135/95)
Situps
Double Unders

Friday, September 6, 2013

Saturday WOD: Daniel

Get in here at 10:00 Saturday morning and get serious about working out.

"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Friday Workouts

Come in tonight and every Friday at 5pm to make up any WOD you missed this week or to work on a strength/skill!

Don't forget we're working out at 10:00 am tomorrow and there's still time to put in your order for a FC CrossFit sweatshirt!

Thursday, September 5, 2013

Thursday WOD

15-9-6-6-9-15
Overhead Bar Lunge (95/65)

T2B Strength:
Should press 5x5 @75%

Wednesday, September 4, 2013

Wednesday WOD: FGB With a Twist

Wednesday WOD

Skill/Strength
Overhead Squat

"FGB With a Twist"

Ring push up
Back extension
Wallball
Slamball
Battle rope

Tuesday, September 3, 2013

Monday, September 2, 2013

Fall Schedule Changes

Hopefully everyone enjoyed a happy and safe long weekend. With Labor Day behind us comes the unofficial start of the fall: back to school, football, and cooler weather. It also means an updated schedule for FC Crossfit!

Note that Saturday workouts are now being held at 10:00am and we're adding a 7:00pm class on Wednesday nights.

You can always find the schedule here as well.


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...