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WOD: Mon 06.29.2020 “In The Know”

July 4th schedule, Zoom classes and 7:15a Acton...

"In The Know"
50 Dumbbell Lunges (53/35)
100 Alternating Dumbbell Snatches (53/35)
150 Double Unders
400 Meter Run
150 Double Unders
100 Meter Suitcase Carry Per Side
50 Dumbbell Lunges

2020-06-28T17:34:10-04:00By Mel|Categories: Travel/Home, WOD|Tags: double under, dumbbell lunge, dumbbell snatch, run, suitcase carry|36 Comments
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WOD: Thu 06.18.2020 “Bruises”

Bruises
With a Partner
10 Rounds
20 Dumbbell Snatches (50/35)
20/15 Calorie Bike

2020-06-17T10:24:02-04:00By Mel|Categories: WOD|Tags: bike, dumbbell snatch|31 Comments
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WOD: Mon 06.01.2020 “Untold Stories”

First day of outdoor classes!
See details on our COVID19 info page

"Untold Stories"
AMRAP 25
400 Meter Run
20 Thrusters
10 Dumbbell Snatches

2020-06-01T10:02:51-04:00By Mel|Categories: WOD|Tags: dumbbell snatch, run, thruster|44 Comments
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WOD: Tue 05.19.2020 “Death Bed”

"Death Bed"
On the 3 Minute for 7 Rounds
12 Dumbbell Snatch
6 Dumbbell Facing Burpees
12 Dumbbell Lunges
6 Dumbbell Facing Burpees

2020-05-26T21:56:43-04:00By Mel|Categories: Travel/Home, WOD|Tags: burpee, dumbbell lunge, dumbbell snatch|35 Comments
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WOD: Sat 05.16.2020 “Astronomia”

"Astronomia"
1000 Meter Run
25 Dumbbell Snatch
25 Overhead Squats
800 Meter Run
20 Dumbbell Snatch
20 Overhead Squats
600 Meter Run
15 Dumbbell Snatch
15 Overhead Squats
400 Meter Run
10 Dumbbell Snatch
10 Overhead Squats
200 Meter Run
5 Dumbbell Snatch
5 Dumbbell Squats

2020-05-26T21:56:49-04:00By Mel|Categories: Travel/Home, WOD|Tags: dumbbell overhead squat, dumbbell snatch, run|22 Comments
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How to Track Your Progress in the Comments Section

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Our current class schedule and reservations instructions can be found HERE.

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run to bike to row

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Use our handy dandy ONLINE CALCULATOR to determine your 1 rep max, 3 rep max or 10 rep max… or find a % of your 1 rep max for optimal and safe weight selection in your workouts.

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RECENT COMMENTS:

  • Comments
  • Katie

    Katie says:

    1:40/:43/:37/:42/:43- 85# & step over for lateral burpees
  • Melissa

    Melissa says:

    1:13 / 1:18 / 1:23 / 1:25 / 1:15 75#
  • Mel

    Mel says:

    John P + Lourdes: 609

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Wayland, MA 01778

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Links We Like:

CrossFit Journal: The Performance-Based Lifestyle Resource Running, rowing and aerobic capacity guide for CrossFitters Stretching, flexibility and mobility guide for CrossFiters

Recent Posts:

  • WOD: Mon 08.15.2022 “Welcome to Chilis”
  • WOD: Sun 08.14.2022 “That’s No Fun”
  • WOD: Sat 08.13.2022 “Atomic Vomit”
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