Monday, 6/26/17

Skill: Heel Claps
(It's Rat-Catcher's Day, so get your feet off the floor! Also Forgiveness Day, so forgive me if you hate the heel claps...)

EMOM 16
min 1: Heel Claps
min 2: Curtis P's (115/75)
min 3: 200m run
min 4: rest
Score is total of all reps of heel claps + CurtisP's

Tuesday, 6/27/17

Strength: 3x5 RDLs

"Helen-ish" (it's Helen Keller Day! Also Sunglasses Day, which is a little messed up...)
3 Rounds For Time
- Row 500m
- 21 Box Jumps (24/20")
- 12 Pushups
(15 min cap)


Wednesday, 6/28/17

Skill: Cartwheels

"A Day in the Life of Paul Bunyan"
(It's Paul Bunyan Day)
AMRAP 16
Teams of 3-5, start at different stations:
A) Sled Drags x1
B) 1-arm KB Farmer Carry x4/hand
C) Banded Wood Choppers x10/side
D) Shoulder Taps x20
Switch when all stations done

Thursday, 6/29/17

Work to a heavy set in 15 min of:
2PC + 2SC

you don't have to hang onto the bar

"Bottle Rocket"
For Time
25 Burpees
25 Power Cleans (135/95 lbs)
25 Burpees
7 Wall Balls (20/14) at the top of each minute (starting at 1:00)
(15 min cap)

(It's National Hug Holiday, so give your coach a hug)

“Bottle Rocket” is one of CrossFit New England’s official benchmarks. Though CFNE names their daily WODs "for fun," this WOD is from a short list provided to us by CFNE’s Director of Operations, Eamon Coyne. Eamon called this workout “Death Race,” but we couldn’t find it published by that name.
CrossFit New England is famous for being the training ground for multiple CrossFit Games champions, under the expert eye of head coach and owner, Ben Bergeron.


Friday, 6/30/17

Skill - Lateral stability with Crossover box step-ups + Thread-the-Needle Planks

"Dodging Meteors"
(It's Meteor Watch Day)
5 Rounds: 
- 12 DB Snatch alternating (AHAP unbroken)
- 12 Lateral Box Push Offs
- 1 Side Shuffle Suicide Sprint (2-4-6 mats in the front room)
Rest 1 min balancing :30 on each foot (penalty for losing balance!)

Saturday, 7/1/17

100 Muscle Ups for Time
(It's International Joke Day)

In Reality:

EMOM 10
even = 5 Weighted Pullups (aim to build/set)
odd = 5 Ring Rows
chicken neck = no rep
no thumb around bar = no rep

5 min AMRAP:
- 3 Bar MUs
- 15 Air Squats

5 min Rest

5 min AMRAP:
- 6 TTB or V-Ups
- 12 RKBS

Sunday, 7/2/17

Every 3 minutes for 21 minutes:
(Today is World UFO day - every 3 min someone in the world reports a UFO)
- 5 Power Cleans (185/125, Rx+ 225/155)
- 200m Run

Score is total seconds of rest (tally on the wall each round, not finishing the run in time = 0)