Matt
OPEN – PERFORMANCE – FITNESS
“Flip Flop”
30-20-10:
Kettlebell Swings (53/35)
Calorie Bike
Directly into…
10-20-30:
Deadlifts (135/95)
Calorie Row
Women Complete (21-15-9, 9-15-21) Calories on Machines.
Post scores to comments.
Box Brief
**Save the Dates**
Friday, October 5th: Free Class Friday
Saturday, October 27th: Halloween Throwdown
Today is the day! Schedule below in Box Brief!
OPEN & PERFORMANCE
Front Squat
3 Sets of 5
“Wasabi”
For Time:
5 Laps (1,000 Meter Run)
40 Pull-ups
30 Front Squats (135/95)
20 Barbell Facing Burpees
FITNESS
Front Squat
3 Sets of 5
“Wasabi”
For Time:
5 Laps (1,000 Meter Run)
40 Pull-ups
30 Front Squats (95/65)
20 Burpees
Post scores to comments.
Box Brief
**Save the Dates**
Today, September 24th: K4K Golf Tournament @ Charter Oaks (REGISTER HERE)
Don’t miss out off the fun. Sign up to play or come to the dinner TODAY! Email trina@crossfitnewengland.com for more info.
Golf Tournament Schedule
9:30 Registration
11:00 Shotgun Start (scramble format)
4:00 Cocktail Hour with hors d’ oeuvres, putting contest and raffle
5:00 Dinner
Jim Bungerz
OPEN & PERFORMANCE
“Jim”
9 Rounds:
24 Pushups
8 Deadlifts (215/135)
FITNESS
“Jim”
9 Rounds:
24 Pushups
8 Deadlifts (135/95)
Coach Morgan’s Dad, Jim, passed away 10 years ago tomorrow. Today we’ll honor Jim through a workout Morgan has done on every anniversary since then.
9 Rounds = The Month
24 Pushups = The Day
8 Deadlifts = The Year (2008)
A Note from Morgan…
Jim Bungerz passed away 10 years ago after a six-month fight with ALS. More commonly known as Lou Gehrig’s disease, ALS is a neurodegenerative disease that robs its victims of any use of their muscles-leaving them unable to walk, talk, or even breathe. Despite a fatal diagnosis my dad never gave up or complained. Over his six-month battle with ALS he remained a strong father and husband even as he became confined to a wheelchair. Unlike most Hero WODs, this is not dedicated to a fallen soldier or service member, but like all Hero WODs, this is to salute an individual who gave everything for the ones they love. Not only does this workout look to honor Jim’s courage but it also serves as a celebration of the abilities we have. Too often our capabilities to move are taken for granted and by doing this workout we are reminded that we are lucky to do it when other’s are not so fortunate. The message behind this workout is Get Up For Those Who Can’t!
Post scores to comments.
Compare scores HERE
Box Brief
Derek missed this putt, but you won’t want to miss this tournament. Come play or just come for dinner and silent auction to follow! Tomorrow is the day! Link in Box Brief.
**Save the Dates**
Monday, September 24th: K4K Golf Tournament @ Charter Oaks (REGISTER HERE)
Don’t miss out off the fun. Sign up to play or come to the dinner TODAY! Email trina@crossfitnewengland.com for more info.
Golf Tournament Schedule
9:30 Registration
11:00 Shotgun Start (scramble format)
4:00 Cocktail Hour with hors d’ oeuvres, putting contest and raffle
5:00 Dinner
We don’t care what sport you play on the course. Practice cheerleading, archery, or horseback riding! Just a few more days until the tournament. Registration link in Box Brief.
OPEN & PERFORMANCE
“Sock Hop“
Teams of 3:
2 Rounds For Time (30 Minute Time Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Cleans
100 Barbell-Facing Burpees
Round 1: 135/95
Round 2: 115/80
FITNESS
“Sock Hop“
Teams of 3:
2 Rounds For Time (30 Minute Time Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Cleans
100 Burpees
Round 1: 115/80
Round 2: 95/65
Post scores to comments.
Box Brief
**Save the Dates**
Monday, September 24th: K4K Golf Tournament @ Charter Oaks (REGISTER HERE)
Don’t miss out off the fun. Sign up to play or come to the dinner TODAY! Email trina@crossfitnewengland.com for more info.
Golf Tournament Schedule
9:30 Registration
11:00 Shotgun Start (scramble format)
4:00 Cocktail Hour with hors d’ oeuvres, putting contest and raffle
5:00 Dinner
Stat of the Day: There is a 100% chance that this Golf Tournament only happens once this year. Don’t miss out! Registration link in Box Brief.
OPEN & PERFORMANCE
“Overtime”
For Time:
200 Meter Run, 21 Power Snatches
200 Meter Run, 21 Overhead Squats
200 Meter Run, 15 Power Snatches
200 Meter Run, 15 Overhead Squats
200 Meter Run, 9 Power Snatches
200 Meter Run, 9 Overhead Squats
Barbell: (95/65)
FITNESS
“Overtime”
For Time:
200 Meter Run, 21 Power Snatches
200 Meter Run, 21 Overhead Squats
200 Meter Run, 15 Power Snatches
200 Meter Run, 15 Overhead Squats
200 Meter Run, 9 Power Snatches
200 Meter Run, 9 Overhead Squats
Barbell: (75/55)
Post scores to comments.
Box Brief
**Save the Dates**
Monday, September 24th: K4K Golf Tournament @ Charter Oaks (REGISTER HERE)
Don’t miss out off the fun. Sign up to play or come to the dinner TODAY! Email trina@crossfitnewengland.com for more info.
Golf Tournament Schedule
9:30 Registration
11:00 Shotgun Start (scramble format)
4:00 Cocktail Hour with hors d’ oeuvres, putting contest and raffle
5:00 Dinner
Golf bring the best side of everyone! Registration link in Box Brief.
OPEN & PERFORMANCE
“Back Seat”
AMRAP 18:
40/30 Calorie Bike
30 AbMat Sit-ups
20 Dumbbell Box Step-ups
(35’s/20’s to a 20″ Box)
FITNESS
“Back Seat”
AMRAP 18:
40/30 Calorie Bike
30 AbMat Sit-ups
20 Dumbbell Box Step-ups
(25’s/15’s to a 20″ Box)
Post scores to comments.
Box Brief
**We will be updating some hardware in the bathroom today between the hours of 1-3pm. There will be limited access to them during this time. Thank you for your patience!**
**Save the Dates**
Monday, September 24th: K4K Golf Tournament @ Charter Oaks (REGISTER HERE)
Don’t miss out off the fun. Sign up to play or come to the dinner TODAY! Email trina@crossfitnewengland.com for more info.
Golf Tournament Schedule
9:30 Registration
11:00 Shotgun Start (scramble format)
4:00 Cocktail Hour with hors d’ oeuvres, putting contest and raffle
5:00 Dinner
