CrossFit 781

[...] Unders Finish 100 double unders before moving on to the 3 rounds. Once the 3 rds are completed, finish with another set of 100 [...]

[...] Shore Boxes Final” 50 Double Unders 5 Squat Snatch (115, 75) 1 Rope Climb 40 Double Unders 4 Squat Snatch 1 Rope Climb 30 Double Unders 3 Squat Snatch 1 Rope Climb 20 Double Unders 2 [...]

[...] on this week – 1 Bodyweight movement B) Metcon For time: 5 Squat Cleans (225, 135) 15 T2B 30 Double Unders 5 Front Squats (225, 135) 15 T2B 30 Double Unders 5 Push Jerks (225, 135) 15 T2B 30 Double [...]

[...] to attack Open WOD 14.1! WORKOUT OF THE DAY Warm up/Mobility 3 Sets: 10 Down Dog Passes 5-30 Double Unders 5 Muscle Snatches (PVC) 5 OH Squats (PVC) 5 Power Snatches *After each set, perform two :10 [...]

[...] reps of each movement). D) Accessory Weighted Feet Elevated Planks: Accumulate 3 minutes. The post Monday 8.11.14 Competitors appeared first on CrossFit 781. [...]

[...] Reverse Lunges 10 Burpees Scaling Power Clean/Lunge: scale weight – modify to muscle clean The post Monday, 9.8.2014 appeared first on CrossFit 781. [...]

[...] Last done 5.28.14 C) Accessory Russian Twist off of GHD: 60 total Reps. Use 10-25# plate. The post Monday, 9.29.14 Competition appeared first on CrossFit 781. [...]

[...] free to do outside of the class. Please refer to “WOD” for the class programing. Enjoy! =) The post Monday, 9.29.14 Competition appeared first on CrossFit 781. [...]

[...] the intensity by doing everything unbroken. Only allow yourself to rest during the 2:00. The post Tuesday, 8.12.2014 appeared first on CrossFit 781. [...]

[...] are 20 on each leg. C) Accessory 1a) Ring Row: 2 x 10-15 1b) Ring Push-ups: 2 x 20-25 The post Tuesday 8.12.14 Competitors appeared first on CrossFit 781. [...]

[...] EMOM 6: ODD: 4-8 UB Butterfly C2B Pull-ups EVEN: 4-8 Strict HSPU. Add deficit if needed. The post Tuesday, 8.19.14 Competitors appeared first on CrossFit 781. [...]

[...] **Please post your thoughts & scores to comments. Help us get to 75 comments per day!** The post Tuesday, 8.19.2014 appeared first on CrossFit 781. [...]

[...] Ring Dips 90s L Sit B) Metcon (w.class) With a partner: 6 RFT: 10 Power Cleans (155, 105) 30 Wall Balls (20, 14) 800m run Split work as needed. One person works. C) Finisher Partner Farmers Carry: [...]

[...] and not heavy. WOD 6 Rounds for time, with a partner of: 10 Power Cleans (135, 95) 30 Wall Balls (20, 14) 800m Run **Split work as needed. One person works at a time while the other rests. [...]

[...] to do a set of 10 in 1-2 sets. Conditioning AMRAP 14: 10 Hang Power Cleans (115, 75) 10 Wall Balls (20, 14) Goal for today’s workout: use the “one more rep” technique. As soon as you want [...]

[...] any scaling. Conditioning For time: 21-15-9 Dead Lifts (185, 135) Box Jumps (24, 20) Wall Balls (20, 14) Goal for today’s workout: think about efficiency in every single rep you [...]

[...] today’s WOD: run a little bit faster on each run. ACCESSORY Good Mornings: 3 x 10 (light) The post Wednesday, 8.13.2014 appeared first on CrossFit 781. [...]

[...] with exception you hold the top 5 seconds. No added weight. 1b) Reverse Hypers: 2 x 25. The post Wednesday 8.13.14 Competitors appeared first on CrossFit 781. [...]

[...] . Lots of changes happening next week, stay in the loop! **Post weights to comments!!** The post Wednesday, 8.20.2014 appeared first on CrossFit 781. [...]

[...] DB Alt. Snatches (50, 30) 30 Weighted Back Extensions (50, 30) 200m farmers Carry @88, 70 The post Wednesday, 8.20.14 Competitors appeared first on CrossFit 781. [...]

[...] . L3: (85, 55) L2: (65, 45) L1: (45, 25), not exceeding 10 band pull-ups per round The post Saturday, 8.9.2014 appeared first on CrossFit 781. [...]

[...] doubles with 95% of your Front Squat 1RM is a serious accomplishment! Well done everyone! The post Saturday, 8.22.14 Competitors appeared first on CrossFit 781. [...]

[...] online via our fundraising team, please bring a donation of $5 or more with you. Thanks! The post Saturday, 8.23.2014 appeared first on CrossFit 781. [...]

[...] (95, 65) 15 Burpees B) Finisher Enjoy your long weekend and be ready to go on Tuesday! The post Saturday, 8.30.14 Competitors appeared first on CrossFit 781. [...]

Things you should know: *Our four-week Fall “Best Shape Ever” Challenge details will be rolled out by Monday night. In the meantime, put the kick [...]

Bobby WOD “Cape Traffic” For time: 40 Push ups 40 Overhead Walking Lunges (45, 25) 40 Hollow Rocks 800m Run 40 Toes to Bar 40 Walking OH [...]

#truth Workout of the Day WARM UP 3 sets: 5 x Front Squat 5 x Push Press 5 x Thruster (empty barbell) 5 x Power Clean/Muscle Clean 2 minutes o [...]

Reminders: *No 4:30 class starting today *Open Gym on Monday, Tuesday and Wednesday from 4:30pm-5:30pm. Workout of the Day WARM UP A) Use a softb [...]

[...] , 105) 11 Toes to Bar (155, 105) 9 Hang Power Cleans 11 Chest to Bar Pullups 9 Thrusters 2001m row Scaling *Row: scale distance to 1500m *Barbell [...]

[...] Metcon “9.11” For time: 2001m row 9 Thrusters (155, 105) 11 C2B 9 Hang Power Cleans (155, 105) 11 T2B 9 Push Jerks (155, 105) 11 Burpee Box Jumps (30, 24) 9 Push Jerks 11 T2B 9 [...]

[...] . Conditioning For time: 800m Run 30 Shoulder to Overhead (135, 95) 800m Run 30 Hang Power Cleans (135, 95) Afterparty Acummulate: 1:00 in a L-hold 1:00 in a handstand/headstand/plank 1:00 [...]

[...] crushing wheelbarrow walks! WORKOUT OF THE DAY Conditioning 5 Rounds for total time: 7 Hang Power Cleans (115, 85) 9 Push Press (115, 85) 11 Hand Release Push-ups Rest 1:30 The post Thursday, [...]

[...] Gym Sunday** Hashtag determination SON! Conditioning 3 Rounds for time of: 800 meter run 30 Front Squats (95, 65) 15 Burpees Scaling Run: scale distance to 600m Front Squats: scale weight as needed, [...]

[...] wall; go as light as needed and do not worry about depth. This is for upper body awareness. 5 Front Squats 5 btn Push Press 5 Overhead Squats Between sets: pull-up practice. 5-15 reps. Strength [...]

[...] to meet a handful of you all on Saturday, and especially enjoyed watching the crew bang out 90 front squats while the rest of Weymouth was still hitting the snooze button on their alarm clock. You are [...]

[...] Coach’s Choice of ankle/calf/hips Warm Up 3 Sets, with a barbell: 8 Overhead Squats 5 Front Squats 8 V-ups, as perfect as possible 5 Walking Lunges, each side Strength Front Squat 3 @ 60%, [...]

[...] the first time! Conditioning “3 Alarms” AMRAP 20: 1 Rope Climb OR 5 (SAF!) Pull-ups 10 Squat Cleans (115, 75) 20 Push-ups 300 meter sprint “Bring a Friend” WOD In teams of 2, complete an [...]

[...] rules and guidelines in the News & Events tab. MetCon “3 Alarms” AMRAP 20: 1 Rope Climb 10 Squat Cleans (115, 75) 20 Push-ups 300 meter sprint The post 9.6.14 appeared first on CrossFit 781. [...]

[...] Movement you have not worked on this week – 1 Bodyweight movement B) Metcon For time: 5 Squat Cleans (225, 135) 15 T2B 30 Double Unders 5 Front Squats (225, 135) 15 T2B 30 Double Unders 5 Push [...]