Sunday, November 30, 2014

Monday 12/1/14 WOD

Strength 
Squat 5x3

WOD
For time:
25 pull ups
50 dead lifts @ 135/95
50 push ups
50 box jumps
50 t2b
50 clean and press @ 35/25
25 pull ups 

Wednesday, November 26, 2014

Wednesday 11/26/14 WOD

Skill
1 legged squats

WOD 1
20 min AMRAP
5 pull ups
10 sit ups
15 kbswings

WOD 2
Team row
2000 m row w/ each team member completing 600 m each for time

Don't forget to sign up for the meet this weekend!  You can do so with the form to the right! 

Tuesday, November 25, 2014

Tuesday 11/25/14 WOD

Strength 
Bench press with competition commands
If not competing - 5x5 work on clean technique

WOD
Elizabeth
21-15-9
Cleans 
Dips
Dips/ring dips

Have you signed up for the meet yet?  Get in here for an extra work out on Saturday and test your 1 rep max!  It will be a fun day - no pressure.  ;)

Monday, November 24, 2014

Monday 11/24/14 WOD

Strength 
Competition Squat 
5x5

WOD
4 rounds of:
100 ft walking lunges with 45/25 lbs plate overhead
30 box jumps
20 wall ball shots @20/14lbs
10 handstand push ups

Don't forget to sign up for this weekend's in-house Power Meet!  If you haven't competed before this is a great place to get started!  Give it a try and go for your PR! 

Thursday, November 20, 2014

Thursday 11/20/14 WOD

Strength
Competition bench press technique

WOD
5 rounds for time
15 pull-ups
30 squats
15 push-ups
30 sit ups

Wednesday, November 19, 2014

Wednesday 11/19/14 WOD

Skills
Kipping pulls ups/muscle up/hs push-ups

WOD
10 rounds
5 hs push-ups
7 kb swings
9 wall ball
11 double unders

Tuesday, November 18, 2014

Tuesday 11/18/14 WOD

Strength
Hang cleans 5x3

WOD
5 rounds
12 dead lifts 135/95
9 hang cleans
6 push jerks


Monday, November 17, 2014

Thursday, November 13, 2014

Thursday 11/13/14 WOD

WOD 1
3 rounds
1 min @ each station
Battle rope
Speed ladder
Slam ball
Box jump

WOD 2
7 rounds
3 HS push-ups
6 wall ball
9 kb swings

Wednesday, November 12, 2014

Get in for your Spartan-prep!

The Spartan race at Fenway Park is this weekend and we have a few FC CrossFit-ers headed to the park to work their way through 3 miles of obstacles.  Our WODs today and tomorrow will help get you ready for the race, or just give you a taste of what a Spartan is like.  So...get into the gym!

Good luck to Lucas, Kirstie, Amy & Audrey.  If you are going to be there and we don't know it, shoot us a message?  We would love to hear about your experience.  It's going to be cold...it's going to be tough...but it's going to be FUN!

We will be posting pics from the day as soon as we have them.  

Maybe next year we get a big FC Team together? 

Here is a link to a great review of last year's race.  Muddy Warthog's Fenway Spartan Review




Where's the Facebook page?

Some of you have messaged asking about the FC Crossfit Facebook page.  Unfortunately Facebook has a number of rules regarding how their pages are used.  We are able to reach and "friend" many more people by using a normal page, but as soon as Facebook determines that page is being used as a business they have the authority to shut it down.  Because of this we are now operating with only the business "Fitness Crossing" page.  

We are open to suggestions from anyone who may run a business and a personal page with success.  In the meantime, please make sure to "like" the Fitness Crossing page and forward it to friends to do the same.  It is the page where the blog and WODs are linked to update daily. 

Thank you!


Wednesday 11/12/14 WOD

WOD 1
2 rounds 
3 minutes @ each station
Station 1 - sled push
Station 2 -sled pull
Station 3 - farmers carry
Station 4 - tire flip

WOD 2
3 rounds
Tabata 
Plank
Side plank
Side plank
Hollow rock


Tuesday, November 11, 2014

Tuesday 11/11/14 WOD


Tuesday 
Skill of choice

WOD
For time:
10-9-8-7-6-5-4-3-2-1
Deadlifts @ 1.5 bodyweight
Bench press @ bodyweight
Cleans @ .75 bodyweight

We want ALL of you to finish this WOD by the end of the week, whether you show up Tuesday or not!  


Monday, November 10, 2014

Monday 11/10/14 WOD

Strength
OH squat 5x3

WOD
10 rounds
3 OH squats
6 burpees
12 pull ups
24 double unders

Thursday, November 6, 2014

Wednesday, November 5, 2014

Wednesday 10/5/14 WOD

Strength
Deadlifts

WOD
30 rounds:
5 wall balls
3 handstand push-ups
1 deadlift @ 225/155 lbs

Tuesday, November 4, 2014

Tuesday 10/4/14 WOD


Strength
Strict Press

WOD
5 rounds:
30 2pood kettlebell swings
30 burpees
30 k2e

Monday, November 3, 2014

Monday 11/3/14 WOD

Strength
Squat 5x3

WOD
21 back squats @95/65 lbs
40 pull ups
15 back squats @ 95/65 lbs
30 pull ups
9 squats @95/65 lbs
20 pull ups