crossfit

AECrossFit is one of Boston's newest programs - run out of Athletic Evolution, which has been delivering athletic performance results for almost 10 years! At AECrossFit, we work with you every step of the way using our customizable workouts that will get you fit, fast.

Friday April 25th

Strength-

Snatches- 4×3 (2 Warm Up Sets, 4 Work Sets. Notebook: April 15th)

MedBall Side Toss- 3x15e

 

WOD- 4 R.F.T.

12 Power Snatches Rx(95, 65) L1 (65, 45)

12 T2B

 

 … Read More »

Thursday April 24th

Mobility- 3xEach

Hip Rocks x10

Hip Extensions x10

Spiderman Stretch x:15Each

 

Skill-

Suitcase DL- 3x5e

H2H KB Swing- 3x 12(6e)

(Scale To 1 Arm Swings)

 

WOD- For Time

200m Run

25 Swings Rx (70, 53)  L1 (53, 35)

400m Run

25 Goblet Squats

400m Run

25 Swings

200m Run

 

 … Read More »

Wednesday April 23rd

.

cant clean it dont jerk it
Strength-
Push Jerk- 5-3-3-3-3
(From the Ground, Notebook: March 24th/April 2nd)
Anti-Rotation Press- 3x10e

WOD- 7min AMRAP

3 Push Press RX(85% 1 Rep Max Push Jerk Not Split Jerk)
6 Ring Push Ups (Scale by moving feet up)
9 Box Jumps RX(30, 24) L1(24,20) L2(Step Ups)… Read More »

Tuesday April 22nd

Strength-

Back Squats- 5-3-3-3-10

(Notebook: April 11th)

Slam Balls – 3×12

 

WOD- For TIme

25 Burpee Pull Ups

25 Front Squat RX(155, 105) L1(135,95) L2(115,75)

25 KB Swings RX(70, 53) L1(53, 35)

25 Wall Ball RX(20, 14) (10ft, 9ft)

 

 … Read More »

Monday April 21st

Warm up- 1 mile run

Strength- Hang Clean 4×5
Straight Leg Sit Ups 3×10

WOD- Hanging Grace
30 Hang Clean and Jerks… Read More »

Saturday April 19th

Strength- Bench Press 3×8
1 Arm DB Row 3x8e

WOD- For Time

10-8-6-4-2
Bench Press (BW)
SumoDLHP (3/4 BW)… Read More »

Friday April 18th

Warm Up- On the 2nd Min.
150m Shuttle (25m Split)

Strength- Kettle Bell Complex
TGU + 5 Strict Presses

WOD- Death By
1 Arm kB Snatch
(1 KB Snatch L Arm, 1 KB Snatch R Arm on 1st Min, Rest the rest of min.… Read More »

Thursday April 17th

Skill- Pistols, Dubs, Goat

abs of steel

 

WOD- For Time

50 Abmat Sit Ups
50 Dubs (150 Singles)
50 Abmat Sit Ups
50 Pistols (100 Air Squats)
50 Abmat Sit Ups
50 Toes to Bar
50 Abmat Sit Ups… Read More »

Wednesday April 16th

Strength-
Deadlift- 4×4
GHD Sit Ups- 3×12

WOD- 3 R.F.T. (20min Cap)

10 Deadlift (275, 185)(225, 155)(185, 135)
20 Chest to Bar Pull Ups(Scale to Pull Ups)
10 Burpee Lateral Bar Hops (RX Leave/Land 2 Feet)
30 Dubs (90 Singles)… Read More »

Crossfit Quote of the Week

“If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.”

 

 … Read More »

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