Monthly Archives: March 2015

tuesday 3.17.15


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1) coaches choice

2) bench press: 5×3 (use heaviest set from last week as first set this ascending

Kruc rows: 3×18

3) 12 amrap

10 box jumps (30/24)

10 ttb

friday 3.13.15


Complete as many rounds and reps as possible in 14 minutes of:

7 muscle-ups

50 wall-ball shots

100 double-unders


(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 14 minutes of:

50 wall-ball shots

200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

friday 3.6.15

Second WOD of the 2015 CrossFit Open is today!

Be sure to familiarize yourself with the workout here [], and give yourself plenty of time to warm up/mobilize before class.

As a reminder, we will be offering a 6PM class tonight, which is ONLY for athletes who are officially registered for the Open. No exceptions. Please email Bosh at to reserve your spot at the 6pm, limit first 20 people.

Deadline to complete the workout is Monday at 6pm. If you cannot perform the workout in class on Friday, you may do it Sunday at Open Gym from 8:30-10am (hard stop at 10 for Mobility class), but you must bring your own judge.

Workout 15.2

For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern

thursday 3.5.15

1) warm-up: 3 rounds 4x length of gym side shuffle + 20 rev band fly’s + banded hip flexor stretch + banded hamstring stretch

2) Rowing technique + quick transitions

3) 18 amrap / Teams of 3-5

Every 250m you row, switch with teammate.

3 push-ups, 5 air squats, 5 tuck jumps while you wait for your turn.