Strength: Front squats *10mins to  warm-up, 20mins to squat

*use training max (90% of your 1RM)

warm-up: bar x 10, 40% x 8, 50% x 5, 60% x 3, then….

1 set x 3 @80%

1 set x 1 @85%

1 set x 3 @80%

1 set x 1 @88%

1 set x 3 @80%

1 set x 1 @91%

Metcon: With 12mins on the clock

1min of double-unders

1min of hang power cleans 75/115

2mins of double-unders

2mins of hang power cleans 75/115

3mins of double-unders

3mins of hang power cleans 75/115

*score is total reps for both.  Single-unders can be done. Every 3 singles will count as 1 double-under.

“Fight Gone Bad” (variation)

3 Rounds

1min wall balls 15/20lbs

1min power snatch 55/75

1min box jumps 20″

1min push-press 55/75lbs

1min C2B pull-ups

Rest 1min

Score=total reps of all exercises

Strength: Back squat *use training max (90% of your 1RM)

warm-up: bar x 10, 40% x 8, 50% x 5, 60% x 3, then…

1 x 6 @80%

1 x 1 @85%

1 x 6 @80%

1 x 1 @88%

1 x 6 @80%

1 x 1 @91%

Metcon: Birthday WOD for our favorite “yeah, I’ll do it with ya” guy…Sam Sanchez :)

“Dirty Sanchez”

3 rounds for time

10 front squats 95/135

15 TTB

20 burpees


This workout will be for time.

It will include…

Power cleans 95/135

Ring dips



We will let fate decide the rest.

That is all, good night…….


Strength: strict OVH press

1 set x 5 @65%

1 set x 5 @75%

1 sets x 5 @85%

3 sets x max reps @65%

* rest 1min between sets

Metcon: 5 rounds for time

200m run

15 sit-ups

20 KBS 16/24kg

Strength: Front squats *10mins to warm-up, 20mins to squat

Warm-up: bar x 10, 35% x 8, 65% x 5, then…

1 set x 3 @78%

1 set x 1 @83%

1 set x 3 @78%

1 set x 1 @86%

1 set x 3 @78%

1 set x 1 @89%

notes: use training max (90% of your 1RM)

Metcon: 15min AMRAP

10 pull-ups

10 wall balls 20/30lbs

*courtesy of The Lab

Tuesday 4/8/14

20mins of snatch skills work using the following complex…

snatch deadlift + high hang snatch + snatch *from the floor (1 + 1 + 1)

*We will try a little something new. Splitting each class into groups of 2, 3, or 4 people with 1 bar per group. Much like the clinics we’ve held, this will allow me to help much easier with only 4 people to watch lift at a time as opposed to 10 people at once.

Metcon: 3 rounds for time

18 SDHP 16/24kg

12 TTB

6 Power snatches

ninjas, 65/95lbs

beast, 95/135lbs

Monday 4/7/14


33 front squats, 125/185 *off the floor

15 burpees

33 dead-lifts, 125/185

15 burpees

33 KBS, 24/32kg

15 burpees

Michael “Dork” Kennedy was a Boston Firefighter who lost his life on March 26th on duty. He was a CrossFit coach at a Boston affiliate. Keep Michael along with fellow Firefighter Edward Walsh in your thoughts and prayers. This workout is dedicated to them.

Friday 4/4/14

The CrossFit Total:

1RM Back squat

1RM Strict OVH press

1RM Dead-lift

Notes: The warm-up tomorrow will be very short so we can get to work immediately. If you require a lot of warm-up time or mobility work get here early. For all 3 lifts we will limit them to 3 attempts to establish your max, after the warm-up sets of course. I will be available to help you pick those 3 attempts. Once you get to dead-lifts, I would like to limit it to 3-4 bars total. Everyone will be warm and theres no need or enough weights for everyone to have their own bar. We will group everyone by strength, and the weight will climb upwards with the last woman/man standing.

EVERYONE will be required to squat to depth, with the ONLY exception being an injury. If you are squatting high, you will do box squats to the proper depth. Anyone attempting to put their name on the record board must have the lift watched by myself or anyone of our coaches. If it wasn’t seen by any of these folks, it didn’t happen.

I’m not trying to be an ass, but one of my biggest pet peeves is people claiming they lifted X amount when it wasn’t remotely done properly or to the full range of motion.

“Running Annie”

Complete for time:


double-unders *scale w/2:1 singles


w/a 400m run between each round

*the workout is over after the last set of sit-ups.