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.

Tuesday July 29th

Warm Up- 20m Sprint x5

Strength- Snatch- 4×3,3,2,2 (80%-90%. Notebook: July 18th, 11th)

 

WOD- For Time 20min time cap

20 Alt Front Rack Lunge HP(95, 65) Rx(75, 55)

25 Double Squat Wall Ball Shots

50 Supermans

25 Snatch Hp(95, 65) Rx(75, 55)

20 Alt Front Rack Lunge

 

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Monday July 28th

Warm Up- 8min Roll

Skill- TGU

WOD- Partner WOD 2 or 3 person teams

For Time:

75 Pull Ups

75 KBSwings Hp(70, 53) Rx(53, 35)

100 Push Ups

100 Sit Ups

150 Air Squats

150 Box Jumps Hp(30, 24) Rx(24, 20)

*1 Person Works At A Time

 

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Saturday July 26th

Strength-

Jerks (off rack. 70%-80%) 4×3

Hollow Rocks 3×20

 

WOD- 15 Min AMRAP

10 Push Press Hp(115, 75) Rx(95, 65) L1(65, 45)

20 Burpees

50m OH Walking Lunges Rx(45, 35)

 

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Friday July 25th

Strength- Front Squat- 4×4 (80%-90%. Notebook: July 15th, July 7th)

GHD Sit Ups- 3×15

 

WOD- 4 R.F.T.

RX- 50 Wall Balls            L1- 40 Wall Balls         L2- 30 Wall Balls

50 Abmat Sit Ups           40 Abmat Sit Ups        30 Abmat Sit Ups

 

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Thursday July 24th

Strength- Cleans- 5×3 (70%-80%. Notebook: July 14th, July 3rd)

Kneeling Stability Lift- 3x8e

 

WOD- 10min AMRAP

10 Burpee Box Jumps Rx(24, 20)

10 Hang Cleans Rx(135, 95)

 

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Wednesday July 23rd

Strength- EMOM 10min

ODD- :30sec Max Effort Push Ups

EVEN- :30sec Max Effort Strict Pull Ups

(Scale Pull Ups To Holds)

 

WOD- For Time

50-40-30-20-10 Dubs (x2 Singles)

20-16-12-8-4 HSPU (L1- 15-12-9-6-3 HSPU) (L2 Pike Push Ups)

 

 

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Tuesday July 22nd

Strength- Complex

P. Snatch + 2 OH Squat + P. Snatch- 5×1 Working Up to Heavy Set

*Can not let go of the bar during all the movements in the complex.  Does not have to be touch and go.

(Notebook: May 9th)

WOD-5 R.F.T.… Read More »

Farewell to Jon Roberts!

Jon Roberts will be leaving us this week.  He is changing jobs and moving to California.  Make sure you say your goodbyes if you see him in class.  If you do not know Jon he has been a AECrossfit member for over a year now and was frequent to the late night crossfit classes.  … Read More »

Monday July 21st

Warm Up- 8min Roll

Mobility- 3x

Ankle Mob. x5e

Cook Hips Lifts x:15each

Deep Squat Hold x:30

 

Skill- Dubs, Pull Ups, Goat

 

WOD- Harkey

3 R.F.T.

50 Dubs(100 Singles)

50 Sit Ups

800m Run

 

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Saturday July 19th

Strength- KB Swings (Russian) 4×10

Russian Twists (With Slam Ball) 4×20(10e)

 

*3 Warm Up sets for Deadlift Warming Up to weight Used in the WOD.

 

WOD- EMOM 12 min

1 Deadlift Rx(70%)

3 Burpees

5 KB Swings (American) Hp(70, 53) Rx(53, 35) L1(44, 24)

*If you do not finish the exercises within the minute then finish it during the next minute and take the rest of that minute off and continue back into the EMOM the following minute.… Read More »

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