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  AMRAP 13 70/50 Cal Row 60 Wallball (20/14#) 50 KB Swing (53/36#) 40 Toes to Bar

  A. 3 Hi-Hang (squat) Clean + 1 Split Jerk – 12 minutes to a heavy complex. B. EMOM 10 Odd – 7 T&G Power Snatch (95/65#) Even – 7 Chest to Bar Pull-Up

In teams of 3… With a 20:00 clock Working at the same time, rotating between three stations, complete as many reps as possible of: Station 1 – BB Thruster (95/65#) Station 2 – Burpee Box Jump (24/20”) Station 3 – Ski Erg Rotate every minute on the minute, with ALL athletes resting on minutes 7 and 14.

  Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Hi Hang Snatch 3-3-2-2-1-1-1 B. “Grace” For time: Clean & Jerk x30 reps (135/95#)

A. Chin-ups (strict) – 3 max attempts for total reps Maintain a hollow position throughout B. Close Grip Bench Press @¾ body weight x50 in as few sets as possible C. 3 Giant sets of: Ring Muscle ups (max unbroken set) or Ring Jump to support  w/ 3 sec hold x5 Handstand hold x30-60 sec Db Hammer Curl x10-12 Barbell Rollout x12-15

  A. Tabata A. Bike (8×20/10) Switch from hands only to feet only every other round Note calories completed B. Row 3x500m Rest as needed Note fastest and slowest rounds C. Ski 1000m for time D. 50 Knees to Elbows for time

  A. Overhead Squat – 7 minutes to a 5RM B. Snatch Balance – 7 minutes to a 3RM C. For time: Deadlift (touch & go) x40 reps in as few sets as possible Use body weight Note time and drops D. Hollow hold – accumulate 90 seconds Every break perform 20 Russian twists

  A. 200m Ski erg – 5 rounds, each for time Rest 1:1 ratio B. Open WOD 16.2 Beginning on a 4-minute clock, complete as many reps as possible of:  25 toes-to-bars  50 double-unders  15 squat cleans 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to:  25 toes-to-bars  50 double-unders  13 squat cleans, 185 / 115 lb. If completed before 8

    With a partner… With one person working at a time, switching off every round, complete 30 rounds for time of: 4 Box Jump (30/24”) 8 Push-up 12 Rus KB Swing (70/53#) Magnitude Scoop Last call to get some cool new Magnitude threads!  Our Online store closes this Sunday at midnight. Click HERE to go directly to our online store.

  Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. EMOM 12 1 Snatch (squat) – Use 70-80% of 1RM B. “Pixy Dust” For time, sets of 21-15-9 of: Thruster (95/65#) Pull-Up *Perform 51 Double-under after every round (WOD courtesy of Challenge of the month winner – Tracey P.)

  A. Press – 6 minutes to a max 5RM B. Push Press – 6 minutes to a 3RM C. Push Jerk – 6 minutes to a 1RM D. 3 Giant sets of: Pendlay Row 3×8  Ring Dip x8-12 Band Pull apart x20-25 Side Plank w/ Dip x12-15/side

09

Jan 2018

  On a 20 minute clock… At each of the following stations, perform 40 seconds of work, followed by 20 seconds of rest… Station 1 – Row 21/15 Cal Station 2 – KB Swing (53/36) Station 3 -Ride 15/11 Cal Station 4 – Abmat Sit-up (arms crossed) Score is total reps performed

  A. Back Squat 10-8-6-10-8-6 Add 5-10# to all sets from last week B. EMOM 10 Odd – 5 Burpee Lateral Bar hop + 7 T&G Power Clean (heaviest possible) Even – 15 Wallball (20/14”) C. Hanging L-sit – Accumulate 2 minutes Every drop from rig perform 8 Pistols (alternating legs)

  AMRAP 20 50 Double Unders 20 One arm DB Power Snatch -alt. hands (50/35#) 10 HSPU 15 Knees to Elbows

With a partner Row 4,000m While one athlete is on rowing, the other is performing max rounds of Cindy. Switch every 250m. The athlete coming off the ski erg will pick up on Cindy wherever it was left off by partner. Cindy = 5 pullup, 10 pushup, 15 airsquat

  AMRAP 5 Row 200m 8 Burpee Lateral-hop over Rower Rest 2:30 AMRAP 5 Deadlift x5 (275/195#) Wallball x15 (20/14#) Rest 2:30 AMRAP 5 Double Under x40 Abmat Sit-up (arms crossed over chest) x12 Score is total reps performed, scored separately

  A. Paused Bench Press (tempo 32×1) – 12 minutes to a 5RM B. 3 Supersets of: KB Bent Over Row x10-12 Shoot Throughs w/Push-up + Dip x8 C. 3 Giant Sets of: 1 Legless Rope Climb or 2 Rope Climbs Muscle-up (max reps unbroken) or Jumping Muscle Up x3 or Ring Jump to support w/negative x5 Headstand hold x30-60 sec

    5 rounds, each for time of: 12/9 Cal Row 15 Push Jerk (115/80#) 18 Toes to Bar 21 Box Jump (24/20”) Rest as needed after every round Score is slowest and fastest rounds

  A. 2 Snatch Pull + 1 P. Snatch – 12 minutes to a max complex B. Back Squat 10-8-6-10-8-6  On a 2 minute clock, use the heaviest weight possible for each set, increasing loads the second time through. C. 3 rounds of: Banded Side Steps x15/each direction Banded Ab Pulldowns x20-25

  Rowling for Ca$h Tournament Athletes will go head to head in a bracket style tournament, rowing there way to a chance at the CA$H prize and title of “CFM Rowling Champion” (current title holder – Mike Kandravy). Entry fee is $20 cash and a donation for the ASPCA – Scituate Animal Rescue (can be anything pet related – cleaning supply, food, crates, clothing, leashes, toys, etc…) Fun begins at 8:30am

  Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed For time: Row 500m, then… 5 rounds of: T&G Deadlift x10@BW Wall Ball x20 (20/14#) *Every time you break up a movement, perform a 10 Burpee penalty on the spot.   Magnitude Scoop Join us this Saturday for our 2nd annual Rowling for Ca$h tournament!  There will be a $20 cash buy-in as well as a pet essential

  A. Snatch Grip Behind Neck Press (strict) – 12 min to a 5RM B. Muscle Snatch 3×7 C. 3 Giant Sets of: Conans x1 rotation in each direction Band Pull Aparts x25 Banded Ab Rotation x15/side   

  Perform 10 rounds of the following, completing as many reps of each exercise as possible: 30 seconds of Chin-ups (strict) Rest 30 seconds 30 seconds of Double-unders Rest 30 seconds 30 seconds of Toes to Bar Rest 30 seconds 30 seconds of  Close Grip Hand-release Push-Up Rest 30 seconds

  A. 2 Flat-footed Clean Pull + 1 Power Clean – In 12 minutes, work to a heavy complex. B. Front Rack BB Reverse Lunge – 3×12 (alternating legs) C. 3 Giant Sets of: BB Romanian Deadlift x8 Supine Glute Bridge (off 20″ box) x20 Banded Ab Pulldowns x20-25    

  With a super-friend, complete the following for time… “12 Days of Christmas” 1 Squat Clean Thruster (135 pounds/95 pounds) 2 Handstand Push-Ups 3 Box Jump-Overs (24”/20”) 4 Burpee Lateral Bar-Hop 5 Strict Pull-ups 6 Push Presses (135/95#) 7 Front Squats (135/95#) 8 Kettlebell Swings (70/44#) 9 Toes-to-Bar 10 Kb Goblet style Reverse Lunges (70/44#) 11 Cal Row/Bike 12 Squat Snatches (135/95#)