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.

Wednesday August 3rd

Strength- Bench Press 4×6

- Slam Ball Russian Twists 3×20

 

WOD- 10min AMRAP

Cal Row (20, 15)

10 Goblet Squats Hp(70, 53) Rx(53, 35) L1(44, 24)

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

*WOD will be done in heats so everybody gets a spot*

 

 … Read More »

Tuesday Seprember 2nd

Strength- Clusters
*3 warm up sets working up to weight for EMOM

EMOM 8 min
Odd- 5 Custers
Even- :30 Max Effort Lateral Bar Hops

Wod- 8 min AMRAP
4 Thrusters Hp(135, 95) Rx(115, 75) L1(95, 65)
8 Pull Ups
12 Box Jumps Rx(24, 20)… Read More »

Friday August 29th

Strength- Hang Snatches 4×3

- Windmills(w/KB) 3x3e (HP- Try barbells)

 

WOD- 3 Rounds For Reps

4min AMRAP

3 Power Snatch Rx(115, 75) L1 (95, 65) L2(75, 55)

6 Push Ups

9 Air Squats

-1 min rest-

 … Read More »

Thursday August 28

Warm up- 8 minute roll

100 partner medball sit-ups

WOD- For Time

400m run

50 dubs

400m run

3 minute rest

50 dubs

25 burpees

50 dubs

3 minute rest

400m run

50 dubs

400m run… Read More »

Wednesday August 27th

Strength- 1 Rep Max Sh to OH

 

WOD- Hanging Grace

30 Hang Clean and Jerks

(NoteBook: April 21st)

 

*Cash Out: Only If Time*

30 Hollow Rocks

30 Mountain Climbers

30 V Ups

30 Grasshoppers

 

 … Read More »

Tuesday August 26th

Strength- Double Kettle Bell Squat 4×8

- SLDL (KB/DB) 3x6e

 

WOD- For Time

500m Sprint/Row

-1 min rest-

3 Rounds

20 Goblet Sq

100m 1 arm farmer carries (50m each arm)

-1 min rest-

500m Row/Sprint

 

 … Read More »

Monday August 25th

Strength- 1 rep max power clean

WOD- 3 RFT
20 Burpee Box Jumps
10 Power Cleans Hp(165, 115) Rx(135, 95)
20 Abmat Sit Ups… Read More »

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 »

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