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

Home            Start Here            FAQ            Instructors            Schedule            Find Us                       Trial Workout           

Saturday, April 19, 2014

Team Workout: Complete as many rounds of the following as possible in 20 minutes.

Move 50% of the teams collective body weight 100 feet.

Mix and match bumper plates and dumbbells as needed to create the load.
No more than 1/2 the team can be working at any one time. The load must
be carried. Weights in contact with the ground can not be moved forward.

Post rounds completed to comments

Compare to Thursday, March 28, 2013

Friday, April 18, 2014

Arch Body Rock

Partner WoD:
Complete as many rounds of the following as possible in 8 minutes.

24" Box Jump, 5 reps
Push-up, 7 reps
Sprint 80 feet

Thursday, April 17, 2014

Front Squat
2 x12 @75% 1rm max 60 seconds rest
(or 83% of your best set from Monday)"

75 pound Power snatch, 75 reps for time.

Post time to comments.

Compare to Wednesday, January 02, 2013

Wednesday, April 16, 2014

Bent Hollow body Rock

"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories"

Compare to Saturday, November 24, 2012

Tuesday, April 15, 2014

Snatch Grip Deadlift

Sprint 400 meters, 300 meters, 200 meters and 100 meters
Rest between each effort as needed

Compare to Monday, October 14, 2013

Monday, April 14, 2014

Front Squat

Mike "Dork" Kennedy

225 pound Back Squat, 33 reps

15 Burpees
225 pound Deadlift, 33 reps
15 Burpees
70 pound DB Swings, 33 reps

15 Burpees

On March 26th Boston Firefighter Mike "Dork" Kennedy of Ladder Co. 15 was 33. He had a little over 6 years of service with the BFD. Mike was a Marine, CrossFitter and member of the motocycle club American Infidels.

You can help his and Lieutenant Ed Walsh's families here.

Saturday, April 12, 2014

Team workout
Working as a team complete as many rounds of the following as possible in 30 minutes

Row 1000 meters
20 pound Wallball 10' target, 30 reps
30 Box Jumps

Athletes can rotate at anytime, but must rotate on a fault
Faults consist of the following

  • Missing the target
  • Missing the catch (dropping the ball)
  • Missing depth on the squat
Box Jumps
  • Failure to get full extention
  • Any kind of slipping or missing the landing
  • Coming unseated
  • Releasing the handle

Friday, April 11, 2014


Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Squats