STRONG TOGETHER ROXBURY CROSSFIT FACILITY

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  • MONDAY 7.16.18

    MONDAY 7.16.18 WOD
    For time: 3 Rounds 30 Kettlebell swings (70lbs/53lbs) 30 Wall ball shots (20lbs/14lbs to 10'/9') INTENDED STIMULUS This is intended to be a lightweight burner. The load on the swings should be challenging but the athlete should be able to complete 20-30 reps unbroken when fresh. The wall balls should never have more than 2 breaks on a single round. Faster athletes with fast transitions could finish in under 8:00. No one should go over approximately 12:00. ....

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  • SATURDAY 7.14.18

    SATURDAY 7.14.18 WOD
    With a partner for time: 5 Rounds 0" style="box-sizing:border-box;justify-content:flex-start;align-content:center;align-items:center;max-width:100%;display:flex;flex-direction:row;padding:8px;transition:all 0ms cubic-bezier(0.25, 0.46, 0.45, 0.94);margin-left:10px;font-size:12px;"> Partner 1: 14 Split jerks (125lbs/85lbs) *Must alternate which leg is forward. 14 Plate overhead jumping lunges (35lbs/25lbs) Partner 2: 14 Split jerks (125lbs/85lbs) *Must alternate which leg is forward. 14 Plate overhead jumping lunges (35lbs/25lbs) *One partner does 14 split jerks and 14 lunges and then the next person does 14 split jerks and 14 lunges, ....

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  • FRIDAY 7.13.18

    FRIDAY 7.13.18 WOD
    "JOSIE" For time: 1-mile Run Then, 3 rounds of: 30 Burpees 4 Power cleans (155lbs/105lbs) 6 Front squats (155lbs/105lbs) Then, 1-mile run *Wear a 20lbs/14lbs vest if you have one. INTENDED STIMULUS Hero WOD! The challenging part for this workout is the volume of burpees as well as the final mile run. The load on the power cleans and front squat is moderate and should not take up a lot of time, all sets should be unbroken or fast singles. Faster athletes will finish this workout in under 30:00 and no one should exceed 40:00. Only advanced athletes doing the rx'd loads should attempt this workout with a weight vest today. ....

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  • THURSDAY 7.12.18

    THURSDAY 7.12.18
    STRENGTH/POWER
    THRUSTER
    5x3 Every 3:00 for 5 sets 3 Thrusters *The first set should be moderately loaded and allow for a gradual build up to a 3 rep max. The final 2-3 sets should be very challenging. PUSH JERK


    5x3 Every 3:00 for 5 sets 3 Push Jerk *The first set on the push jerk should be at or slightly above the final thruster work set. Attempt to build to a 3 rep max on the push jerk by the final set. Decrease loading if needed. ....

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  • WEDNESDAY 7.11.18

    WEDNESDAY 7.11.18 WOD
    15-12-9-6-3 Back squat (205lbs/135lbs) Deadlift (245lbs/165lbs) INTENDED STIMULUS This is a heavy conditioning workout that is very intensive on lower body and musculature of the trunk. Ensure proper mechanics are maintained and have athletes rest when necessary to achieve quality reps. Some athletes may finish this workout in under 6:00 and no one should go beyond 12:00. ....

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  • TUESDAY 7.10.18

    TUESDAY 7.10.18 WOD
    AMRAP 5:00 25 Double unders 3 Pull-ups 25 Double unders 6 Pull-ups 25 Double unders 9 Pull-ups 25 Double unders 12 Pull-ups *Continue in this fashion until the clock hits 5:00. 5:00 Rest AMRAP 5:00 3 cal Bike or row 3 Handstand push-ups 6 cal Bike or row 6 Handstand push-ups 9 cal Bike or row 9 Handstand push-ups 12 cal Bike or row 12 Handstand push-ups *Continue in this fashion until the clock hits 5:00. INTENDED STIMULUS 0" style="box-sizing:border-box;justify-content:flex-start;align-content:center;align-items:center;max-width:100%;display:flex;flex-direction:row;padding:8px;transition:all 0ms cubic-bezier(0.25, 0.46, 0.45, ....

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  • MONDAY 7.09.18

    MONDAY 7.09.18 WOD
    For time: Run 200 meters 10 Squat snatch (135lbs/95lbs) Run 200 meters 8 Squat snatch (155lbs/105lbs) Run 200 meters 6 Squat snatch (175lbs/120lbs) Run 200 meters 4 Squat snatch (195lbs/135lbs) Run 200 meters 2 Squat snatch (215lbs/145lbs) Run 200 meters INTENDED STIMULUS The load on the snatch should start at a weight that allows for consistent singles to be completed and progress to a very challenging load for 2 reps on the final set. Athletes could finish this workout in under 8:00 if they are pushing the pace on the runs and should not go beyond 15:00. Most should finish in the 9:00-12: 00-minute window. ....

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  • SATURDAY 7.07.18

    SATURDAY 7.07.18 WOD
    7 Rounds for time: Partner 1: 3 Deadlifts (345lbs/225lbs) Partner 2: 3 Deadlifts (345lbs/225lbs) Partner 1: 6/6 Bulgarian split squats (70lbs/50lbs) Partner 2: 6/6 Bulgarian split squats (70lbs/50lbs) STIMULUS Today is 7 fast intervals focused on the posterior chain. Have athletes choose a weight that challenges them but does not have to be broken up. Most will need to decrease the loading. Be cautious of decreasing the load too much. ....

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  • FRIDAY 7.06.18

    FRIDAY 7.06.18 WOD
    For time: 1500/1300m Row 100 Hand-release push-ups 50 Dumbbell snatches (50lbs/35lbs) STIMULUS This will be largely a push-up stamina based workout today. Focus on high-quality reps. Consider the pacing as follows: Row *A moderate pace that is challenging but does not fatigue the athlete significantly for the push-ups. Push-ups *This will be slow paced. Break up the reps early to avoid fatigue later on. Focus on quality and attempt to eliminate any shaking of the body. Dumbbell snatch *Think of this as a light to moderately loaded sprint to the finish. ....

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  • Group Fitness  in Roxbury  - Strong Together Roxbury - Fatty Maddy No More- CrossFit from a Teenage Perspective

    Fatty Maddy No More- CrossFit from a Teenage Perspective

    In CrossFit boxes across the world, you will find the most diverse group of people participating in the sport. Showing up every day, getting to know each other, sharing in each others joys and tough times, all while sweating and doing movements they never thought possible. Our box, Roxbury CrossFit, is fortunate to have built an incredibly close community that always shows up for each other inside and outside of the box. We are also fortunate that we have the opportunity to work with younger people, teenagers to be exact. There is one teenage athlete we want to tell you all about. We believe her story is triumphant and can serve as a template for youth across the world. While ....

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