Alright here’s the week. If you are going to chicken out don’t read this just show up. If a WOD looks like you just don’t want to show up that day…that’s the day you should show up with your game face on.

Sunday Murph at Baystate CrossFit With Tim and Nicole 1:00pm




40 Double Unders

Wall-Ball 20/14
Box Jumps 24″

40 Double Unders




90 Seconds as many reps as possible Pull Ups
90 Seconds as many rounds as possible 10 meters (can sub bike or rower)

90 Seconds Rest

Repeat for 5 Rounds

Score is total pull ups plus total meters in multiples of 10



For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups



Football Gone Bad
Three 1 minute rounds for time:
1. DB Thrusters 45 lbs
2. Box Jumps 20″ box
3. Push Ups
4. Double Unders
5. Calorie Row
*Rest 1 minute between rounds
**In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.



In 10 Minutes Find your 1 rep max Clean and Jerk

Followed By…

Husband Killer

10 Minutes on the Clock

Ground To Shoulder as many reps as possible without putting the bar down. You can ‘rest’ holding the bar. Dropping The Bar Constitutes a 10 pull-up penalty. 135 Guys 95 for Ladies

What is CrossFit? wmv mov By High 5 Productions

3 Responses

  1. mad respect to Liz & Katie for knocking off that “taste the pain” double Helen in the crazy heat yesterday…safe travels Katie, keep smiling