12.29.2022

FUNday

8 Rounds for TIME of:

 10 Lunges 

 20 Mt. Climbers 

 10 Hollow Rocks 

 10 Burpees


12.28.2022

Thursday

AMRAP in 20min of:
 30m Bear Crawl
 30 Box Jumps
 300m RUN





12.27.2022

Wednesday

10 Rounds for TIME of: 
 20 Double Unders 
 20 V-UPs





12.26.2022

Tuesday

5 Rounds for TIME of: 
 30 Squats 
 25 Push-UPs
 20 Lunges




-

12.25.2022

Monday

Run for 35 Minutes

Every 5 min, DO 15 Burpees



12.23.2022

Alive Day

12.23.2003


AMRAP in 20min of:
 12 Wallballs
 23 Double Unders
 12 1arm DB Snatches (70/50)
 23 Box Jumps
 12 Pull-UPs










Every day is a gift, take nothing for granted!

12.21.2022

Thursday

10.9.8.7.6.5.4.3.2.1 
Reps for TIME of:
 Burpees 
 Situps


12.20.2022

Wednesday

RUN 3 Miles.





Back in training camp Diggs met up with a young boy named Aydin whose father had passed away. Diggs spent some time with him, talked, took pictures, the whole thing. Now fast forward to Saturday night vs the Dolphins and Aydin was at the game again. Diggs brings out a shoe box for Aydin for Christmas. Gives him the box and when he opens it up he sees brand new shoes with a painting of Aydin and his father on the shoes. 

12.19.2022

Tuesday

EMOM for 15min Complete:
 20 Push-UPs
 20 Hollow Rocks
 20 Lunges



12.18.2022

Monday

“Annie”

50-40-30-20-10 Reps for TIME:
 Double Unders
 Sit-UPs/Hollow Rocks



12.15.2022

FUNday

In TEAMs of 2…

For TIME:
1,000m BIKE/SKI
 100 KB Swings
 100 Russian Twist
 50 Clean & Jerks
1,000m ROW
 50 DB Snatches
 100 Hollow Rocks
 100 Double-Unders
1,000m BIKE/SKI



12.14.2022

Thursday

5 Rounds for MAX Reps of:
 Shoulder Presses
 Pull-UPs

This workout offers five max-effort attempts at each exercise, regardless of how you modify the movements. Choose something that will allow you to get 10+ reps of each, even as you fatigue. Give yourself ample rest time after the pull-ups before beginning the next round of presses so you recover enough to get another big set.



12.13.2022

Wednesday

5 Rounds for TIME of:
 10 Deadlifts (275/185)
 Anchor RUN 
 20 Push-UPs



12.12.2022

Tuesday

BENCH PROGRAM 
BOX SQUAT: 5-5-5-5-5

stoicism self help marcus aurelius epictetus
"It is more necessary to heal the soul than the body. For it is better to die than to live badly."    Epictetus

12.11.2022

Monday

AMRAP in 15min of:
 10 Wallballs
 10 Toes-2-Bar
 10 Box Jumps



12.08.2022

FUNday

HERO  
WOD: 0900 hrs. 

12.07.2022

Thursday

Parking Garage WOD
Sprints, Stairs, Plyos, Hills and more…




12.06.2022

Wednesday

Ellen


3 Rounds for TIME of:

 20 Burpees

 21 DB Snatches 

 12 DB Thrusters 


RX= 50/35*

*Use 1 DB on the Snatches & 2 DBs for the Thrusters.




12.05.2022

Tuesday

 See Mondays WOD

   “K9 KITT”

12.04.2022

Monday

“K9 Kitt”











21 Rounds for TIME of: 
 6 Deadlifts
 5 Hang Power Cleans
 4 Front Squats 
 3 Shoulder to OH
 200’ Weighted Carry

RX= 80/60 lbs. for all Movements 

The workout is a memorial WOD that Hobart created to honor Braintree, MA police officer William Cushing’s dog, K9 Kitt. The dog was struck with 3 bullets and was killed in the line of duty on June 4th, 2021. His handler, Officer William Cushing, was struck 5 times but survived due to Kitt’s actions. The numbers in this workout symbolize that day, and the 80-lb weight symbolizes Kitt’s weight.

The K9 Kitt Foundation, a non-profit 501(c)3 was established by Braintree Police Officer William Cushing to support K9 teams nationwide by assisting with equipment, training, and raising public awareness.


12.01.2022

FUNday

AMRAP in 21min of:
 Chow Hall RUN
 20 4-Count Flutter Kicks
 12 Pull-UPs
 20 Box Jumps 







11.30.2022

Thursday

EMOM for 20min:
 30 Double Unders 
 20 Hollow Rocks
 10 Medball Cleans
 5 DB Burpee Deadlifts 



11.29.2022

Wednesday

With Chains…

Back Squat:
5-5-5-5-5
Bench Press: 5-5-5-5-5

Adding chains to the bar on a lift or press gradually increases the load as you move from the bottom of the squat (chains on floor = no load) to the top (top = heaviest, because all chain links are off the floor). What this means, is that your simply maximizing your force output into the ground.



11.28.2022

Tuesday

4 Rounds for TIME of: 
 Tower RUN
 20m OH Lunges (45/25)
 20 KB Snatches (53/35)
 20m Bear Crawl 

“Pressure is a privilege.”

US Men’s National Team Captain Tyler Adams


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11.27.2022

Monday

“Christine”

3 Rounds for TIME of: 
 500m ROW
 12 BW Deadlifts
 21 Box Jumps 20”



11.21.2022

Tuesday

Push Press: 10-5-5-5-3-3-3
50 Unbroken Hollow Rocks

"Given the leaps in technology, what man did 53 years ago was 53 times harder and more amazing than what was just accomplished. Just for perspective."
No-Left-Turn

11.20.2022

Monday

4 Rounds for TIME of: 
 15 Pull-UPs
 15 Deadlifts (185/135)
 Anchor RUN



11.17.2022

FUNday

“CHRISTINE”

3 Rounds for TIME of: 
 500-m ROW
 12 BW Deadlifts
 21 Box Jumps, 20”



11.16.2022

Thursday

Shoulder Press: 10-10-10-10-10

TABATA 
 Hollow Rocks
 V-UPs



11.15.2022

Wednesday

4 Rounds for TIME of: 
 Building RUN
  3 Rounds of:
   5 Pull-UPs
   10 Push-UPs
   15 Squats






11.14.2022

Tuesday

AMRAP in 12min of:
12 KB Swings
12 Goblet Squats
12 1arm KB Push Presses

KB RX= 53/35
Be Receptive 


11.13.2022

Monday

“The Ghost”

6 Rounds of:
 1min Rowing/Sking/Biking
 1min Burpees
 1min Double Unders
 1min REST

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals for rowed calories, burpees, and double-unders to comments.

Background: “The Ghost” is a workout that CrossFit created for Robert “The Ghost” Guerrero @ghostboxing that mimics a 6-round fight – each round being 3 minutes of work and 1 minute of rest.







11.11.2022

VETERANS DAY

To all the those who’ve answered the call

to protect our freedom and way of life,

we are are eternally grateful. 

THANK YOU


11.10.2022

Thursday

Complete for TIME:

RUN 400m

20 KB Swings (53/35)

RUN 400m 

20 KB Cleans 

RUN 400m

20 Burpees

RUN 400m

20 KB FR Lunges

RUN 400m 

20 Toes-2-Bar

RUN 400m



11.08.2022

Wednesday

Linda

10-9-8-7-6-5-4-3-2-1 Reps for TIME of:

 1½ BW Deadlifts
 BW Bench Press
 ¾ BW Cleans

Set up 3 bars and storm through for TIME.


11.07.2022

Tuesday

“Nicole”

AMRAP in 20min of:
 400m RUN
 MAX Pull-UPs



11.06.2022

Monday

4 Rounds for TIME of: 
 50m Farmers DB Carry 
 10 DB Thrusters 
 50m Farmers DB Carry 
 10 DB Thrusters 

DB RX= 50/35s

“LET YOUR PLANS BE DARK AND IMPENETRABLE AS NIGHT, AND WHEN YOU MOVE, FALL LIKE A THUNDERBOLT."

                                            SUN TZU



11.02.2022

Thursday

5 Rounds for TIME of:
 250m row, sub 0:57♀/0:50♂
 50 Double Unders / 100 Singles



11.01.2022

Wednesday

Linda

10-9-8-7-6-5-4-3-2-1 Reps for TIME of:

 1½ BW Deadlifts
 BW Bench Press
 ¾ BW Cleans

Set up 3 bars and storm through for TIME.





10.31.2022

Tuesday

4 Rounds for TIME of: 
 Chow Hall RUN
 20m Lunges
 20m Bear Crawl
 
20m= Volleyball Court



10.30.2022

Monday

JACK

AMRAP in 20min of:

10 Push Presses (115/180)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20”)

USCG in Action





10.27.2022

FUNday

  • Complete for TIME:
  •  400m RUN
  •  40 KB Swings
  •  40 KB Taters 
  •  300m RUN
  •  30 KB Swings 
  •  30 KB Taters 
  •  200m RUN
  •  20 KB Swings 
  •  20 KB Taters 
  •  100m RUN
  •  10 KB Swings 
  •  10 KB Taters 

KB RX= 53/35
KB Taters- video link







video linkvideo link

10.26.2022

Thursday

BENCH Program 
Balance & Rotational Drills

      then…

3 Rounds for Quality:
 Handstand Hold
 L-Sit



10.25.2022

Wednesday

4 Rounds for TIME of: 
 400m RUN
 20 Wallballs
 10 Toes-2-Bar
 20 Box Jumps



10.24.2022

Tuesday

5 Rounds for TIME of: 
   5 Deadlifts (315/225)
 10 Burpees




10.23.2022

Monday

OPEN  WOD 15.5


27-21-15-9 Reps for TIME:

 Row (calories)

 Thrusters (95/65)


If you can’t tell what you desperately need, it’s probably sleep.”
                  — Kevin Kelly (@kevin2kelly)



10.20.2022

FUNday

For TIME:

800M RUN

40 BURPEES  

100M FARMERS CARRY

800M RUN

30 PULL UPS

100M FARMERS CARRY

800M RUN

20 BURPEE PULL UPS

100M FARMERS CARRY

800M RUN

10 DB BURPEES

100M FARMERS CARRY


Remember, if everything came easy we wouldn't know what it felt like to truly succeed. Obstacles are meant to be overcome. Fear is meant to be conquered. Success is meant to be achieved. Believe. Take action. Play to Win Today.

                                                                 - @jongordon11

10.19.2022

Thursday

Today’s focus will be on:
 Overhead Mobility 
 Overhead Squats
 Snatch




10.18.2022

Wednesday

AMRAP in 20min of:
 200m Sprint
 30 Box Jumps
 100m KB OH Carry 
 20 KB Swings

RX= 53/35 KB



10.17.2022

Tuesday

  • Shoulder Press 5-5-5-5-5
  • Push Press 3-3-3-3-3 
  • Push Jerk 1-1-1-1-1

Fitness Toolkit: Protocol & Tools to Optimize Physical HealthHuberman Lab