Ninja Turtle

400 Calorie AD Warm-Up

"Ninja Turtle"
Every 4 Minutes x 5 Rounds:

6 Pull-ups

9 Toes to Bar

12 Deadlifts (225/155)

15/12 Calorie Bike

plus 10 Minute Core Workout

Beef Jerky

400 Calorie AD Warm-Up

Beef Jerky
Amrap 12

21 - KBS @53lbs
14 - KB Reverse Lunge
7 - Push Jerk @135lbs

3 Rounds plus 37 Reps

10 Minute Core

Shelf Life

300 Cal Airdyne Warmup - 30:01

Shelf Life"
Alternating On the Minute x 20 (10 Rounds):
Odd Minutes: 15/12 Calorie Bike
Even Minutes: "X" Power Cleans
Rounds 1-2: 5 Power Cleans. @135lbs
Rounds 3-4: 4 Power Cleans.  @155lbs
Rounds 5-6: 3 Power Cleans. @165lbs
Rounds 7-8: 2 Power Cleans. @185lbs
Round 9 - 2 Power Cleans @195lbs
Round 10 - 2 Power Cleans @205lbs
*Increase weight every 2 rounds

Airdyne - Strength and Soccer

300 Calories on Airdyne -

Strength 4 Rounds

8 Reps Bench Press
8 Reps HPC Shrug
8 Reps Angled BB Row
8 Reps Angled BB Press
8 Reps DB Curls

Good Week

Followed by Community Soccer - It felt way hotter than last week.

Run and Push

200 Cal Airdyne -

Re-union Workout - Steve, Anthony and Dennis

5 rounds for time of:

400-m run

30 push-ups

30 sit-ups

22:01

Carries is Life

200 Calorie Warm Up = 15:37  

Carries are Life
A) 16AMRAP
16- Goblet Squats 70/53
16- Chest to Bars
16- Thrusters 95/65
200m- Mixed Carry Walk 70,53

100 Cal = 10:39

10 Min Core

 

Trailblazer

 300 Cal Airdyne Warm-Up

Trailblazer
3 rounds

800m = 1 lap in the hood which is slighlty longer
50 Dubs
21 Push Press

24:37

5 Minutes if Core

No Where Fast

 400 Calories AD - 28:09

No Where Fast

50 Power Clean @155lbs

on the minute 5 T2B

12-5-5-5-4-4
4-2-2-5-2
1-4

12:06

Strength & Cardio

200 Cal Airdyne Warmup

 4 Sets
 Bench Press (8 reps) 1@155
Strict Pull Ups (8 reps)
Bent Over Double KB (70) Row (8 reps)

10 Minute Core  - Via Peloton









150 Cal AD WarmUp

6 Rounds For Time:
10 Alternating KB(53lbs) Step Ups
(1.5/1) 20/15 Cal Row


1K Row

Summer Heat

Here is last weeks work! 

New Week Start with a nice warm up and some strength.


300 Cal on AD in 22:28

Followed by

5 Rounds

10 Close Grip V row
10 OH Press
10 Tricep Extension
10 Bent over Row
10 Curls

All done with 95lbs and without putting bar down for all exercies. 

Followed by Community Soccer

Liverpool vs Sevilla at Fenway Park

Bike Bear

Rob posted a workout in the hopper facebook group and it looked great until it ended with 50 wall balls which I took out of my wod and swapped Airdyne for Rower.

 200 Calories - 12 minute warm up
Straight into
4 Min Airdyne
5 Bear Complex @95lbs
3 Min Airdyne
6 Bear Complex @95lbs
2 Min Airdtyne
7 Bear Complex @95lbs
1 Min Airdyne
8 Bear Complex @95lbs
16:37

Scarface

Airdyne Warmup

Scarface
6 Rounds
8 Power Snatch
8 Burpees

Total Time 9:22

3 Rounds

20 Mountain Climbers
10 Spiderman each side
10 Rope ups each side

Jeff's aka Digital Eric WOD

Evening workout after work.   A little fatigued but this work got me fired up. 

200Cal Airdyne Warmup

Airdyne Sprints
5 x 1 minute
with 30 second rest

Jeff'S WOD

18 min AMRAP
20 Cals Airdyne
15 Situps
6 Power Cleans@135bs
10 Pushups

7 Rounds plus 13 Cals

Hard Peloton WoD @ 4 Seasons

45 min Pop Ride  

Alex Toussaint · Cycling

Leaderboard Rank 336/ 5,172

Total Output 545 kj
Distance 15.98 mi
Calories 704 kcal
Avg Output 202 watts
Avg Cadence 78 rpm
Avg Resistance 54%
Avg Speed 21.3 mph

New Record for 45 minute ride

 10 min Core Strength  with Becs Gentry

Leg Works

Airdyne Warm Up - 200 Calories

Back Squat
3-3-3-3

4 Rounds of
5 Hang  Clean and Jerk
10 Al Back Rack Lunge
 6:49 Minutes

Hot Cardio

Airdyne Ride -
Warm Up for Soccer
160 Calories

Sunday Soccer Dedham

Airdyne Ride post soccer 184 calories

Was going to do some strength work but had nothing left

Mind Eraser

  Warm Up: 10 Min AD - 155 cals

Mind Eraser"AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run

Cool Down - 314 Cals 

Wod Courtesty of Beantown Crossfit

Warm-Up - AD 200 Calories

Modified Beantown WOD
 30 KB Snatches
50-40-30-20-10
20 Cal Airdyne between sets
30 KB Snatches

15:15

Installed the plate holders last night

Workout courtesy of Steel Fox CrossFit

 Workout Courtesy of Steel Fox Crossfit

4 Rounds

15 Cal bike
10 T2B
5 Clean and Jerks @155lbs

13:39


plus

3X5 Bench Press @155

Followed by 10 min core workout

Back in the Shed

 20 Minute Airdyne

Followed by 8 Rounds of

5 KB Deadlift
5 Cleans
5 Bent Rows
5 S2OH
10 Situps
10 Cal Airdyne

switch sides each round

Round Mt Carriage Mt Bike Ride

Started off with both Tris and his friend Ivan.  3 Miles in Ivan's legs were dead and he was begging off riding all the way around.   So Tris escorted him back to 10 Sea Street and I completed the ride.

Journey to Quiet Side plus Dorr & Cadillac

Journey to the Quiet Side with Tom Loring.

 

In the afternoon went over and hiked Dorr and Cadillac 

Ran into Jason Gold at the Bar Harbor Fireworks