WOD: “31 Heroes” AMRAP 31 minutes (As Many Reps As Possible) 8 Thrusters (155/105#) 6 Rope Climbs (15 ft. ascent) 11 Box Jumps (30/24″) This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns[…]
Read More »Benchmark 400m Run for time WOD “Schlitz” 4RFT 400m Run 4 Muscle Ups 30 DUs Post Score to Comments Recipe of the Day Easy Coconut Curry Ingredients: 1/2 tsp salt 1/2 tsp ground coriander 1/2 teaspoon ground cumin 1/2 tsp cinnamon 1/2 tsp ground cloves 1/2 tsp ground cardamom 1/2[…]
Read More »Strength: Bench Press 3×3 WOD: “Jackie” For time: 1000m Row 50 Thrusters (45, 33) 30 Pullups Post Score to Comments Announcements We now have a refrigerator stocked with bottles of water for $1. It’s the honor system, so just leave your dollar in the box. Please remember to pick up[…]
Read More »Mobility Extended mobility work & bullet proof shoulders WOD “Annie” 50-40-30-20-10 DUs Abmat Situps Post Score to Comments Recipe of the Day CrockPot Lemon Pepper Chicken Ingredients: 1 pastured chicken 1 lemon 1 fist of garlic Salt and pepper to taste 1 tablespoon of fresh sage, minced Process: Rinse[…]
Read More »Today is our last day of free classes, so be sure to sign up before you leave! Strength Back Squat 1-1-1-1-1 build to a 1RM WOD Run 200m AMRAP T2B Run 400m AMRAP T2B Run 800m AMRAP T2B Run 400m AMRAP T2B Run 200m You will begin your run once[…]
Read More »Strength OHS 5-5-5-5-5 WOD “Jeremy” 21-15-9 OHS (95, 65) Burpees Post Score to Comments Recipe of the Day Exercise is a huge step to wellness, however, true wellness cannot be achieved without the proper molecular foundation, nutrition. The food we eat is what fuels our bodies and if we[…]
Read More »WOD: 21-15-9 Wallballs (20, 14) Pullups Thrusters (95, 65) Box Jumps (24, 20) KBS (53, 35) Post Scores to Comments.
Read More »Strength: Push Press 3-3-3-3 WOD: 3RFT 600m Run 2 Rope Climbs 15′ 15 Box Jumps (24, 20) Post Score to Comments.
Read More »Endurance: 800m Run for time WOD: AMRAP 20 12 Wall Balls (20, 14) 15 KBS (53, 35) 200m Run Post Scores to Comments.
Read More »We will be hosting 31 Heroes on Saturday, August 4 at 9:00am. Don’t forget to register online, it is $31 and all proceeds go to support the families of fallen service members. All are welcome and all who register will receive a 31 Heroes T-Shirt. http://www.31heroes.com/athlete-registration-2012/?gym=MA%20-%20CrossFit%20Tri%20County%20-%20Bellingham,%20MA%20[237]
Read More »