Workouts

WOD 3:00  min AMRAP 21 Power Clean 21 Burpees Max Meters 3:00 Rest 3:00 AMRAP 18 Power Cleans 18 Burpees Max Meters 3:00 Rest 3:00 AMRAP 15 Power Cleans 15 Burpees Max Meters 3:00 Rest 3:00 AMRAP 12 Power Cleans 12 Burpees Max Meters 3:00 Rest 3:00 AMRAP 9 Power Cleans 9 Burpees Max Meters Fitness: 95/65 Performance: 135/95 … Read more

CF Strength WOD Strict Press 5/4/3/2/1 directly into Push Press 5/4/3/2/1 CF WOD 7 Thrusters 11 Pull ups 6 Rounds 13 min Cap Fitness (95/65) Performance: 115/75 Open: 135/95 DRIVE WOD 1,000/750 M Row 20 Box Jump Overs 12 Devils Press 3 Rounds December 14th- Holiday Party & White Elephant at Delia Foley’s- 8:00 pm … Read more

Hero WOD 1pm @ CFHE “Holleyman” 30 rounds for time: 5 Wall Balls (20/14 lb) 3 Handstand Push-Ups 1 Power Clean (225/155 lb)   Capacity  5:30PM @ CFH 5 rounds Row 2 minutes @ 80% Rest :20 Rest 5 minutes 4 rounds Row 2:30 @ 95% Rest 3:40 Two separate scores, going for total calories! … Read more

REMINDER Fed Hill is closed this weekend for an L1.  Harbor East is open to all IA Athletes! WOD 20 Power Snatch 10 Syncro burpees 5 Rnds 5  minute rest 75 Devil’s Press ____ Toes to bar (every time you switch partners on the Devil’s Press both partners complete the toes to bar) 35 min … Read more

Strength  WOD Every 90 Seconds for 15 Minutes Complete Squat Cleans 1- 5 Reps 2- 5 Reps 3- 3 Reps 4- 3 Reps 5- 2 Reps 6- 2 Reps 7- 1 Rep 8- 1 Rep 9- 1 Rep 10- 1 Rep 25 total reps build up in load Score is the heaviest Weight ahieved WOD … Read more

Accessory  :30 each side Suitcase Carry- kb or db (each side) :30 each Side Plank (each side) 4 Rounds **Take 5-10 seconds to transition, but overall this should be about 10 minutes. Go heavy on the Suitcase carry.** WOD 10 Pull ups 15 Sit ups 30 Double Unders 15 min AMRAP DRIVE 5:30 @ CFH … Read more

Strength WOD Every 2 minutes for 10 minutes (same weight across) One Front Squat with a pause in the bottom + 2  Front Squats **This should take 15 min.- athletes should have 5 min. to build up in load before the 10 starts WOD 2 Deadlifts 2 Handstand Push ups 4 DL 4 HSPU 6 DL 6 … Read more

CF WOD “OPEN TEST “ AMRAP in 20 minutes 50 Wall Ball Shots (20/14 lb) 50 Double Unders 40 Box Jumps 40 Toes-to-Bars 30 Chest-to-Bar Pull-Ups 30 Burpees 20 Power Cleans (145/100 lb) 20 Jerks (145/100 lb) 10 Power Snatches (145/100 lb) 10 Muscle-Ups DRIVE WOD Every 5 minutes for 25 minutes 200 M Run … Read more

Congratulations to our November Committed Club Members.  These people attended (and signed into!) 20 or more classes during the month of November.  They showed a solid commitment to CrossFit and, more importantly, to their own personal goals. Keep up the good work! Anthony Napolitano   24 Ashley Arnett   22 Emily Mahoney  20 Fernando Elizalde   29 Jaclyn Sienkiewicz  … Read more

CF Strength WOD Back Squat 5 reps @ 70% 4 reps @ 75% 3 reps @ 85% 2 reps @ 90% 1 rep @ 95% 6 reps @ 80-85% CF WOD ____Row 20 Push Ups 15 Hang Cleans 4 Rounds 13 min Cap Fitness: (95/65) 200 M Performance: (115/75) 250 M Open: (135/95) 250 M … Read more