Archives for January 2018

Crossfit WOD – “Hang Over”

Alternating EMOM x 12 (6 Rounds):
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats

3 Rounds:
15 Hang Power Cleans (115/80)
15 Barbell-Facing Burpees

FAST! Ideally Sub 5 minutes. 10 minute cap!




Crossfit WOD – “Opening Day”

For Time:
Wallballs (20/14)
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)

Compare to Jan. 2017



This WOD is the first workout done when Crossfit New England opened its doors to its community. A tough workout but not crazy enough to scare a community of people ready to change their lives. The beauty of crossfit is how resilient its people. Always ready for a new challenge to help them grow. Keep crushing it CFF and always be ready for the next challenge.

Snatch Waves and “Water Power”

“Water Power”
60 Double Unders
30/21 Calorie Row
10 Power Snatches (115/80)



Sunday Core and Make Up Day

Saturday Team WOD Day!

CrossFit WOD – “Ride or Die”

Teams of 3 complete
 AMRAP in 25 min:
275/190 Cal Row (240/170 Calorie Assault Bike)
 120 Chest to Bar Pull-ups
 60 Clean and Jerks (115/80)
50 Clean and Jerks (135/95)
40 Clean and Jerks (155/105)
30 Clean and Jerks (185/135)
20 Clean and Jerks (205/145)

“The strength of the team is each individual member. The strength of each member is the team,” ~ Phil Jackson.

5 ways teamwork can improve your physical performance 

#1- Teamwork for better health

Health is the basis of efficient and successful physical performance.

Although fitness is about making your body fitter and healthier, the biggest benefits of our sport come from the community. Community and teamwork fill the basic human need – socialising.

Research has proven social connections (networking and nurturing empathic relationships) improve physical health and  mental and emotional well-being. Studies have even suggested good relations can lead up to a 50% increase of longevity and strengthens your immune system.

On the other hand, the lack of social connection might be a greater detriment to health than obesity, smoking and high blood pressure.

#2- Teamwork makes you feel confident 

Especially in sport where comparison and competitiveness are quick to derail your focus, having confidence in your ability is crucial for successful performance.

Athletes who feel connected to their teammates are supposed to have a higher self-esteem and a greater empathy for others. They are able to cope better with disappointments, mood swings and failure.

Knowing you have a team behind your back contributes to greater confidence on and off the field. The sense of mutual support speeds up recovery when injured and improves problem solving skills of each member.


#3- Harmonized teamwork creates a healthy competition environment 

Popular gyms offer safe but inspiring environment to train where coaches are able to spike a little bit of healthy competitiveness among their members. Coherent teamwork supports healthy competition where athletes make each other push harder but also understands the negative effects of egoistic behaviour.

Healthy competition means going hard in the workout while still respecting the effort of your teammates and the ability of your body. It could be explained as the energy among members which makes you perform better without the unnecessary risk of getting injured.

#4- While sport reveals the character, teamwork can change it 

In sport egos are quick to stop your progress or even end your career.

Hard workouts often reveal the athlete’s character: how well is a person able to cope with pressure, unknown situations and exhaustion. In order to be successful the athletes’ attitude needs to be adjusted in a way that it allows them to learn, work and progress. The unwritten laws of the teamwork are the best way to learn the humble behaviour needed for improving your physical performance.

To join a team and work as a coherent unit your character needs to follow the rules established among the members. You have to learn how to think with your own head but still listen and understand the ideas of other people.

Chip Shot

CrossFit WOD – “Chip Shot”

AMRAP 13 min:
70 Dumbbell Snatches (50/35)
60 Wallballs (20/14)
50/35 Calorie Row
40 Handstand Push-ups

Goal/Rx’d qualification: get into HSPU at minimum.  Reduce reps by 10 each exercise to accomplish the intent of the workout.

New DB Snatch standard: Athlete must bring the dumbbell below eye level before switching their hands in-between reps.

Make Up and Core Day


Slap Happy

CrossFit WOD – “Slap Happy”
In a 5:00 Window…
100 Double-Under Buy-In, followed by AMRAP:
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)

Rest 5:00

In a 5:00 Window…
100 Double-Under Buy-In, followed by AMRAP:
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)

Rest 5:00

In a 5:00 Window…
100 Double-Under Buy-In, followed by AMRAP:
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)

*Goal is at least 3 rounds per interval
Stimulus:  we are looking to clear the double-unders by the 2:00 mark of each interval, and for FS reps to be unbroken.

New 2018 Movement Standards – Burpee

So long single steppers. This standard requires that you may only step forward or back with one leg if you are doing the workout scaled. Rx’d athletes must hop back into the burpee and hop forward with both legs at the same time to count the rep.

CrossFit is in the box, not the stadium; it’s in the communities, not the crowds; and further, it’s in the every-day person, not the athlete. 99% of the CrossFit community is there to better themselves for tomorrow, not just to prove themselves today. And at it’s core, that is where the spirit of functional fitness across broad time and modal domains really lives and breathes.

Crossfit WOD – “Handlebars”

4 Rounds:
24/18 calorie row
15 Toes to Bar
7 Power Clean and Jerks (155/105)

*15-20 min time domain

Midline “Finisher”:
Not for Time:
15 – 12 – 9
Pausing Hip Extensions
Pausing Glute Bridges
Empty Barbell Good Mornings



Doctor’s Orders

Back Squat
3 Sets of 5


“Doctor’s Orders”
3 Rounds:
50 Air Squats
35 Pushups
20/15 Calorie Row