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.
- Watch "What is CrossFit" Video
- CrossFit Intro Session: By appointment, please call (781) 935-7701 or email Will at will@aecrossfit.com
Tuesday, June 18th
Warm up
- 10 down to 1
- Burpees
- Perfect Air Squats
- Ring Rows
Scale where needed 10 Min Cap
Skill
- Kipping Hand Stand Push Ups
WOD
- 800 M Run
- 3 Rounds of
- 5 Hand Stand Push Ups
- 10 Pull Ups
- 800 M Run
Way to really push it today guys!… Read More »
Monday, June 17th
Warm Up
- 400 M Run for time
- Rest 3 mins
- 20 Push ups
- 30 Air Squats
- 40 AB Mat Sit Ups
Strength
3x Through
- Snatch Balance x3
- Pause above the knee x3
- Full Snatch x3
WOD
- 2 mins of Snatches
- rest 1 Min
- 2 mins of Squat Cleans
- Rest 1 Min
- 2 Mins of Ab Mat Sit Ups
- Rest 1 Min
- 400 M Sprint for time
Score is Total Reps and your time for the 400…
Big Shout out to Billy Haff for giving it his all this weekend at crossfit home base’s garage games… Felt proud watching him go hard with some of the best athletes in the area… Lets get into the competitive mode… Comps will be popping up everywhere.. … Read More »
Saturday, June 15th
Warm Up
- 8 Mins
- Prowler Push w/ group
Strength
- Ring Push Ups 5 x10
- Plank ups 5 x 15
WOD
3 RFT
- 30 Wall Balls
- 20 0 M run
- 10 Pull Ups
Friday, June 14th
Warm Up
- Slow pace 200 M row (focus on form)
- Who ever is not on the rower will pick a person and plank during the duration of their row… You should alternate between a plank and each side, go in the order of the names on the board
- 15 Burpees
- 10 Push Ups
Strength
- EMOM for 10 mins
- 5 Dead Lifts
- 5 Burpee lat Bar Hops
WOD
7 min AMRAP
- 3-6-9-12-…ect
- Burpee slam Balls
- Ring Dips
Thursday, June 13th
ROLL OUT!!! ROLL OUT!!!
- Extensive Shoulder Prep and Roll Session
Review
- Snatch
- Clean and Jerk
WOD
- Grace
- Rest
- Isabel
Post time to comments:
The Completion of these 2 WODs will end the paleo challenge….. You have to turn in your Log’s with point totals, Weight loss totals, and your Comparative times of FRAN GRACE and ISABEL!!!!!… Read More »
Wednesday, June 12th
TABATA
First
- Jumping Lunges
- Hollow rocks
Then
- Air Squats
- Supermans
Skills
- Kipping
- Pistols
WOD
10 Min AMRAP
- 5 Toes To Bar
- 10 American Swings
- 5 Goblet Squats
If you can Kip and Bang out Pistols like its your job, choose a weakness to work on… Kipping is a skill that is hard to grasp..… Read More »
Tuesday, June 11th
Warm up
x2
- 50 Mountain Climbers
- 40 Grass Hoppers
- 30 Ab Mat Sit Ups
- 20 Double Unders
- 10 Push ups
Strength
- Clean Complex x 3 ALL ARE SQUAT CLEANS
- 2 from pocket ( power position)
- 2 from hang
- 2 From the ground pausing above the knee
WOD
8 Min AMRAP
- 10 Box Jumps
- 7 Burpees
- 5 Power Cleans (155, 95)
Keep up the good work… Remember the importance of standards…. … Read More »
Monday, June 10th
Warm Up
- 400 M Run
- 4 Min Shoulders
- PVC Abs
- 400 M Run
Skills
- Being efficient with thrusters
- Kipping pull ups
WOD
- Fran
21-15-9
- Thrusters and Pull Ups
If you participated in the Paleo challenge bring in you logs tomorrow we will have a winner by the end of the week….… Read More »
Friday, June 8th
Warm Up
- 3 Rounds
- 10 Wall Balls
- 10 Ring Rows
- 20 Jumping Lunges
Strength
- Split Jerk 5×5
WOD
5 Rounds for Time
- 7 Shoulder to Overhead (135, 75)
- 10 Dead Lifts
- 14 Box Jumps
Everyone did a great job today! I had confidence , and you executed….… Read More »
Friday, June 7th
Warm Up
- 7 Min AMRAP
- Mini Annie
- 25 -20-15-10-5
- Double Unders
- Ab Mat Sit Ups
- Before performing the next movement you must complete 5 Burpees… It is an AMRAP if you can do more then one round … go for it start back at 25..
