# CrossFit MASS CrossFit MASS | 1580 North Andover MA 01845 | Fitness for the Merrimack Valley

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Thursday, October 02, 2014

Front Squat 10x2

Row 500m @75% effort
Rest 4 minutes
Row 500m @85% effort
Rest 4 minutes
Row 500m 110% effort

Wednesday, October 01, 2014

Hierarchical Negative pull-ups

Complete as many rounds of the following as possible in 12 minutes.
100 single unders (unbroken)
155 pound Hang Power Cleans, 3 reps
Every round at 3 Hang power Cleans

Post rounds completed to comments.

Tuesday, September 30, 2014

Thick Grip Press

Complete 2 Rounds of the following.
Each station is 60 seconds of work
Dumbbell Push-presses 35/25
Bear Crawl
Dumbbell Snatches 35/25
Bear Crawl

Rest 2 minutes

Complete 2 Rounds of the following.
Each station is 60 seconds of work
Dumbbell Swings 35/25
Walking Lunge
CFFB Burpees
Walking Lunge

Monday, September 29, 2014

Front Squat

50 - 40 - 30 - 20 - 10
Double Unders
Sit Ups

Sunday, September 28, 2014

Looking to mix up your veggie intake?

I just recently tried this bok choy recipe. It is easy, quick, and very tasty. That's what we're looking for in our busy lives, right? Try it out!

Spicy Bok Choy

Saturday, September 27, 2014

Burgner x2
OHS Warm-up x1

Choose a partner and complete 2 rounds of the following.

Goblet Squat
AG walk
Box Jump
Knees to Elbows
HSPU Progression

Each athlete works at a station for a minute and at the end of that minute the first athlete rests and the second works
at that same station. After both have athletes have completed the
station they proceed to the next station immediately for best score.

The clock does not reset or stop between exercises. One point is given for each rep.

Add your points and post them to comments.

Friday, September 26, 2014

Thick Grip Press
9 x 3


21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Thursday, September 25, 2014

Hierarchical Negative pull-ups

Team WoD:
Row 250
Push-ups, max reps
135 Front Squat, max reps

In 18 minutes athlete's one and two execute at many
135/95 pound Front Squats and Push-ups as possible while athlete three completes 250m rowing.

Athlete's one and two can only work while athlete three is rowing.

The teams score is the total number of Front Squats and Push-ups completed in the 18 minutes.