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.

Saturday, August 23

Strength- Incline Bench 4×5

Explosive MB Bench 3×10

 

WOD- 5 Rounds For Time

5 Bench Press Rx(BW, 3/4 BW)

5 SDLHP Rx(95, 65)

-50m Bear Crawl Between Each Round-

 

 … Read More »

Friday August 22nd

Warm Up- 8min Roll

WOD- Stations Max Effort

:20sec on :20sec off- 6sets Ropes

-1 min rest-

:20sec on :20sec off- 6sets Plate Pushes

-1 min rest-

:20sec on :20sec off- 6 sets Crawls

-1 min rest-

:20sec on :20sec off- 6 sets Rows

-1 min rest-

:20sec on :20sec off- 6 sets 5-10-15

 

 

 

 … Read More »

AE Spin!!!

Spin room is finally operational.  All members are allowed free access to the spin classes for the rest of the month of August!!!  Everyone gets a free trail class so tell your friends and family to come try it out too!!  … Read More »

Thursday August 21st

Strength- Deadlifts 4×4

- TGU 3x1e

(Scale to half get up. Take your time and try to perfect the movement)

 

WOD- 35-25-15

KBS (American) Rx(70, 53) L1(53, 35) L2(44, 24)

Box Jumps Hp(30, 24) Rx(24, 20) L1(Step Ups)

(Rx for box jumps today is a two foot jump.  … Read More »

Wednesday August 20th

Strength- Jerks 4×3,3,2,2 (80%-90%)
– Straight Leg Sit Ups( 1 leg up) 3x5each

WOD- Jackie
1000m Row
50 Thrusters Rx(45, 35)
30 Pull Ups… Read More »

Tuesday August 19th

Strength- 1 Rep Max Snatches
(Notebook: May 6th, August 8th)

WOD- 8 min AMRAP

10 snatches Rd(75, 55)
10 burpee lat bar hops
30 dubs (60 singles)… Read More »

Monday August 18th

Strength- EMOM 10min
ODD- 8 Front Rack Lunges
EVEN- 20 Hollow Rocks
(Notebook: June 10th)

WOD- For Time
30 abmat sit ups
30 goblet squats Rx(70, 53)
30 HR Push ups
30 Wall Balls
30 Burpees
30 KBS Rx(70, 53)
30 Pull Ups… Read More »

Saturday August 16th

Warm Up- 8min Roll

WOD- Each For Time
1000m Run
800m Run
600m Run
400m Run
200m Run

*Each one gets a 1 to 1 work rest ratio. So you have to take a rest after each run and each rest period will be the same time that it took you to do your run.… Read More »

Friday August 15th

Strength- 3 Rep Max Front Squat
(Notebook: May 2nd)

 

WOD- Bike Sprints

EMOM 10 – :20 sec Max Effort (gear 15)

 

**Shout out to AECrossfit’s own Larry Thomas in his competition this weekend Saturday, August 16th.  The competition is is Watertown at Forever Crossfit, which is located on Watertown street.  … Read More »

Thursday August 14th

Warm Up- 8min Roll

Mobility- 2x

15 OH Squat

15 Slam Balls

:15e Wall Hip Flexor Stretch

15 Hollow Rocks

5e Ankle Mob.

 

Skill- HSPU/Dubs/Goat

 

WOD-  For Time

50-40-30-20-10 Dubs (scale to same rep singles)

50-40-30-20-10 Sit Ups

500-400-300-200-100 Meter Run

 

 … Read More »

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