Monday, November 18, 2019

Monday, November 18, 2019

A) Clean and Jerk
OTM x 10:
4 Bar Facing Burpees + 2 Clean and Jerks
* Athletes may choose to ascend in weight or stay across *
- Then -
B) “Gwen”

15 – 12 – 9 Unbroken Clean and Jerks
* Athlete chooses the weight, but the bar cannot rest on the ground.
On the 0:00, perform their set of 15
On the 7:00, perform your set of 12
On the 14:00, perform your set of 9

” SWEAT ”
For Time:
3,000m Row
* Every 2:00, including 0:00, stop and complete 6 burpees over the rower *

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Sunday, November 17, 2019

Sunday, November 17, 2019

A) Front Squat
3 X 3 @ 60-70% Across
3 x 2 @ 70-75% Across
3 x 1 @ 75-85% Across
- Then -
B) “ Euphoria ”
OTM X 12
A) 15/12 Calorie Assault Bike
B) 21 Russian KBS (70,53)
C) 12 C2B Pull-Ups
* Athletes may scale to :50 of work at each station *

“ SWEAT ”
OTM X 20 Minutes:
A) :50 Max Calories Assault Bike
B) :50 Max Russian KBS
C) :50 Max C2B Pull-Ups
D) :50 Weighted Abmat Sit-Ups
E) Rest

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Friday, November 15, 2019

Friday, November 15, 2019

” PR For Pat ”
Amrap 20:
6 Power Cleans (185,135)
12 Burpees
14 TTB
50ft HS Walk / 3 wall walks / :60 HS Hold / 50ft Bear Crawl

“So do me the honor of living your life like you really mean it. Go out and conquer your goals, do things that you’re a little scared of, make awesome memories that give you cool stories to tell, and love, love as much as possible, freely and genuinely. Love people, love activities, love scenes and ideas, and material things, and songs, and just love as much as you can. Enjoy your life you only get one, and value your time, you never know how much of it you really have.”
- Pat

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Thursday, November 14, 2019

Thursday, November 14, 2019

A) Bench Press
6 x 3 ^
- THEN -
B) “ The Plumber “
5 Rounds For Time:
20 Abmat Sit-Ups
20 Alternating DB Snatches (50,35)
20 SA Overhead DB Lunges (10R/10L…50,35)

” SWEAT ”
4 Rounds of:
AMRAP 3:
20 Abmat Sit-Ups
10 SA OH DB Lunges
- Rest 1 Minute -
AMRAP 3:
20 Alternating DB Snatches
10 Burpees
- Rest 1 Minute -

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Monday, November 11, 2019

Monday, November 11, 2019

Retired U.S. Army Specialist Justin Mooers, was a Swampscott native and graduate of Swampscott High School in 1999. He was a member of the Varsity football, basketball, and baseball teams. He joined the Army in 2002 but he was severely injured on April 16, 2003 in Germany when he was struck by a live wire after climbing on top of a train to check something, on their way to Iraq. Justin, died three times on the flight back to the United States, and his injuries were extensive as he lost his leg and was burned over 65% of his body. In the 13 months after the accident, he underwent 22 surgeries. He battled both physically and mentally over the next 5 years….this man was a true warrior with an unbreakable spirit. In June 2008, he died of a heart attack at his home with his daughter sleeping on his chest. He left behind his wife Jessica, their 20-month old daughter Bailey, and their second daughter Quinn who would be born in October that year. Justin’s parents, Karen and Michael Barbuzzi, and lifelong Swampscott residents, live at the top of Burpee Road less than a mile from The Swamp. Donations can be made to The Justin Mooers Scholarship Fund, c/o The Barbuzzi Family, 116 Windsor Ave., Swampscott MA 01907. If you have the means to do so, please consider donating to this fund as we start the annual Veteran’s Day process of honoring this truly special local hero that should never be forgotten. Our Governor Charlie Baker wrote an incredible article about Justin on Veteran’s Day in 2009. If you have not already read it, please take five minutes to read it HERE.

“Justin“
Teams of 3
3 Rounds:
Round 1) Partner A = 2008m Row
- Max TTB
Round 2) Partner B = 2008m Row
- Max KBS (53,35)
Round 3) Partner C = 2008m Row
- Max Burpee Box Jump Overs (20”)

* THERE WILL BE A 45/35 PLATE HOLD THROUGHOUT THE ENTIRE WORKOUT *
** One athlete will be rowing while one athlete performs the plate hold and one athlete performs the max reps. Athletes performing the plate hold and max reps may switch at any point but each athlete will complete the 2008m row in full.

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Thursday, November 7, 2019

Thursday, November 7, 2019

“ Tea Party ” (ALL CLASSES)
3 Rounds of
In A 6 Minute Window:
500m Row
12 Burpees
Max Reps of Athletes Choice Movement
* Rest 3:00 After Each Round *

Athletes will be able to choose what movements they would like to complete for reps within the 6 Minute window. This can be used as an opportunity to develop a skill, prep for any Open 20.5 Guesses, or perform a movement you have not done in a while.

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Sunday, November 3, 2019

Sunday, November 3, 2019

“ SWEAT ”
AMRAP 22:
10 Burpees + 5 C2B Pull-Ups + Odd Object Push Press
10 Burpees + 10 C2B Pull-Ups + 10 Odd Object Push Press
10 Burpees + 15 C2B Pull-Ups + 15 Odd Object Push Press…..
* Continue to add 5 C2B Pull-Ups / Odd Object Push Presses until time is reached *

A) Push Jerks
5-3-5-3-5-3
* Across on the 5’s / Ascend on the 3’s *
- THEN -
B) " Canyon "

7 Rounds of:
7 C2B Pull-ups
7 Push Jerks (155,105)
7 Bar Facing Burpees

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Friday, November 1, 2019

Friday, November 1, 2019

“Open 20.4”
For time:
30 box jumps, 24 in.
15 clean and jerks (95/65)
30 box jumps, 24 in.
15 clean and jerks (135/85)
30 box jumps, 24 in.
10 clean and jerks (185/115)
30 single-leg squats
10 clean and jerks (225/145)
30 single-leg squats
5 clean and jerks (275/175)
30 single-leg squats
5 clean and jerks (315/205 )

Time cap: 20 minutes

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Thursday, October 31, 2019 ! ! ! Happy Halloween ! ! ! (NO 5/6PM Classes)

Thursday, October 31, 2019  ! ! ! Happy Halloween ! ! !  (NO 5/6PM Classes)

“Goat Day”
On the Minute x 20:
Odd: Movement 1
Even: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.


”SWEAT”
5 X 4:00 Rounds
200ft Bear Crawl
20 Box Jumps
20 Plate To Overhead
20 OH Plate Lunges
* Rest 1:00 Between Rounds *
* * Start where you left off on the previous round * *

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Wednesday, October 30, 2019

Wednesday, October 30, 2019

A) Overhead Squats
OTM x 10:
20 Double Unders + 3 OHS (From The Floor)
* Athletes may choose to ascend or stay at the same weight *
- THEN -
B) “ Chips Ahoy ”
For Time:
50/35 Calorie Assault Bike
40 TTB
30 Overhead Squats (115,85)
20 Front Rack Lunges (115,85)


” SWEAT ”
OTM X 24:
1) Assault Bike Calories
2) TTB
3) KB/DB Front Rack Lunges
4) Rest

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Tuesday, October 29, 2019

Tuesday, October 29, 2019

"Old Faithful"
Teams of 2
6 x 4:00 Rounds of:
1) Partner 1 = 500m Row / Partner 2 In Remaining Time = Max Thrusters (95/65)
2) Partner 2 = 500m Row / Partner 1 In Remaining Time = Max Thrusters (95/65)
3) Partner 1 = 500m Row / Partner 2 In Remaining Time = Max Bar Over Burpees
4) Partner 2 = 500m Row / Partner 1 In Remaining Time = Max Bar Over Burpees
5) Partner 1 = 500m Row / Partner 2 In Remaining Time = Max Thrusters (95/65)
6) Partner 2 = 500m Row / Partner 1 In Remaining Time = Max Thrusters (95/65)
* Rest 1 Minute Between Each Round *
* Score = Total Thrusters Combined / Total Burpees (2 Scores) *

” SWEAT ”
AMRAP 22:
500m Row / 1,000m Assault Bike
20 DB Thrusters
500m Row / 1,000m Assault Bike
20 Burpees To Target

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