50 Kb Swings 24/16 (scale down as appropriate)
45 Single Jump Ropes (scale up for double unders)
40 Lawnmowers 35#/20# (scale down as appropriate and split between both arms)
35 Ab Mat Situps
30 Walking Lunges
250 M Row
25 Burpees
20 Box Jumps 24 inch/20inch
15 Push Press 85#/65#
10 Lemon Squeezers
5 Dead Hang Pullups

Announcements
Join us Saturday April 7th 2012 as we team up with the Teamsters Local 25 in support of their 5th annual “Light up the Night Gala“ to help improve the lives of families affected by Autism.

20-18-16-14-12-10-8-6-4-2
Sumo Deadlift High Pull 32kg/24kg
Wall Ball Shots
Double Unders

Intermediate:
SDLHP 24kg / 20 kg
Wall Ball Shots 14# / 10#
60-54-48-42-36-30-24-18-12-6
Single unders

Beginner:
SDLHP 20kg / 16kg
Wall Ball Shots 12# / 8# (Smaller balls)
30-27-24-21-18-15-12-9-6-3
Single unders

Announcements

Join us Saturday April 7th 2012 as we team up with the Teamsters Local 25 in support of their 5th annual “Light up the Night Gala“ to help improve the lives of families affected by Autism.

Seven Rounds for Time
7 Handstand Pushups
7 Thrusters 135#/85#
7 Knees to Elbows
7 Romanian Deadlift 135#/85#
7 Burpees
7 Kb Swings 32kg/24kg
7 Pullups

Intermediate
Thrusters 95#/65
Romanian DL 225#/125#
KB 28kg/18kg

Beginner
Thrusters 75#/45#
Romanian DL 200#/100#
KB 20kg/16kg

Announcements
Join us Saturday April 7th 2012 as we team up with the Teamsters Local 25 in support of their 5th annual “Light up the Night Gala“ to help improve the lives of families affected by Autism.

Since their inception in 2007, the CrossFit Games have become “one of the fastest growing sports in America,” according to Forbes.

Avalon CrossFit is proud to host stage 1 of the CrossFit Games 2012, a pre-qualifying round called the Open, here in Charlestown, MA. We’d like to invite any athlete who wishes to compete in the games this year to register here by this Friday at 5PM. You do not need to be a current Avalon CrossFitter to register and compete at Avalon. Just make sure you choose Avalon CrossFit as the affiliate so you show up on our roster to validate.

During the Open, we are also hosting free Community WODs (workout of the day) classes for anyone new to CrossFit who wants to try out a beginner level workout to see what it is all about. These will be held Sundays from 9AM-9:45AM and you can reserve your spot by registering for one of the times below. Coach Heather and Coach Cori will be conducting the free classes and they will be a mix of partner and team workouts, so feel free to invite friends to sign up with you:

Sunday, March 4, 9:00-9:45AM
Sunday, March 11, 9:00-9:45AM
Sunday, March 18, 9:00-9:45AM
Sunday, March 25, 9:00-9:45AM

We will also be hosting a CrossFit Skills Workshop on Sunday, March 25th from 10AM-11AM for any newer CrossFitter looking to get better at the foundational lifts used in CrossFit classes at Avalon. These are the squat and squat variations; the press and press variations; and the deadlift. As these are also building blocks towards learning the Olympic Lifts also used in CrossFit All Levels classes at Avalon, we highly recommend enrolling in this workshop!

How the Open Works:

From February 22nd through March 25th, the first phase of the games, called the Open, athletes will compete at Avalon or any other participating affiliate host in a new WOD (workout of the day) posted weekly by CrossFit HQ here . The first one gets posted tonight at 8PM!

Athletes wishing to compete who have signed up for the Open will do the WOD on Saturday at 11:30AM at Avalon in front of one of our judges who will validate your score. There is no cost to have your WOD judged at Avalon. Please register here to reserve your spot with an Avalon judge at the first Open WOD.

At the end of the Open, the top 60 men, top 60 women, and top 30 Teams in each Region will be invited to compete in the applicable Regionals. Top regional athletes will then be asked to compete July 13th-15th at the Games at Home Depot Center in Carson, California.

Any athlete who wishes to compete and can not do the workout as prescribed, is still encouraged to register and compete here at Avalon. Although these non Rx scores can not be used to advance to regionals, we will provide you with scaled modifications you can do during your WOD. It is a one of a kind experience you don’t want to miss!

AMRAP in 20 min.
20 Burpees
20 Squat jumps
20 Situps
20 KB Swings 24/16 (scale up if able)

Intermediate
15 Reps
KB 20/14kg

Beginner
10 Reps
KB 18/12kg

Announcements

Join us Saturday April 7th 2012 as we team up with the Teamsters Local 25 in support of their 5th annual “Light up the Night Gala“ to help improve the lives of families affected by Autism.

“Elizabeth”
21-15-9 reps of:
Clean 135/85
Ring dips
Record time

Intermediate:
21-15-9
Clean 95# / 65#
Ring Dips w. band

Beginner:
21-15-9
Clean 75# / 45#
Bench Dips

Rest 3 Minutes, then:

MONDAY 120116

Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar

Intermediate:
Five rounds for time
12 wall ball shots 14# / 10#
12 Knees to Chest

Beginner:
12 wall Ball shots 12 # / 8# (Smaller balls)
12 Hands to Toes

Announcements

Join us Saturday April 7th 2012 as we team up with the Teamsters Local 25 in support of their 5th annual “Light up the Night Gala“ to help improve the lives of families affected by Autism.

Enjoy the holiday and we hope to see you in class!

2 Minutes switch over room

Metcon: 25 Minutes
“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

Tuesday, February 21, 2012
3×15 Split Snatch
alt w/ 3×15 back extensions 45#/25#

“Elizabeth”
21-15-9 reps of:
Clean 135/85
Ring dips
Record time

Intermediate:
21-15-9
Clean 95# / 65#
Ring Dips w. band

Beginner:
21-15-9
Clean 75# / 45#
Bench Dips

Rest 3 Minutes, then:

MONDAY 120116

Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar

Intermediate:
Five rounds for time
12 wall ball shots 14# / 10#
12 Knees to Chest

Beginner:
12 wall Ball shots 12 # / 8# (Smaller balls)
12 Hands to Toes

Wednesday, February 22th
3×15 Shoulder Press (attempt new 15 rep max)
alt w/ 3×15 weighted calf raises

20 Min Amrap
20 burpees
20 Squat jumps
20 situps
20 kb Swings 24/16 (scale up if able)

Intermediate:
15 Reps 20/14kg

Beginner:
10 Reps 18/12kg

Thursday, February 23rd
Metcon Hero WOD- Cutoff is 40 minutes

“The Seven sub Romanian Deadlift”

Seven Rounds for Time:
7 Handstand Pushups
7 Thrusters 135/85
7 Knees to Elbows
7 Romanian Deadlift 135/85
7 Burpees
7 Kb Swings 32kg/24kg
7 Pullups

Intermediate:
Thrusters 95/65
Romanian Deadlift 120/70
KB swings 28/18

Beginner:
Thrusters 75/45
Romanian Deadlift 105/55
KB Swings 20/16kg

Friday, February 24th
4×10 Bench Press
alt w/4×5 Windshield Wipers

20-18-16-14-12-10-8-6-4-2
Sumo Deadlift High Pull 32kg/24kg
Wall Ball Shots
Double Unders

Intermediate:
SDLHP 24kg / 20 kg
Wall Ball Shots 14# / 10#
60-54-48-42-36-30-24-18-12-6
Single unders

Beginner:
SDLHP 20kg / 16kg
Wall Ball Shots 12# / 8# (Smaller balls)
30-27-24-21-18-15-12-9-6-3
Single unders

Announcements

Join us Saturday April 7th 2012 as we team up with the Teamsters Local 25 in support of their 5th annual “Light up the Night Gala“ to help improve the lives of families affected by Autism.

WOD #1 “Mary”
AMRAP in 20 minutes
5 Handstand push-ups
10 1-legged squats, alternating legs
15 Pull-ups- jumping or band

WOD #2
Cutoff is 16 Min
Skill Focus: Introduce Ring Support Hold

5 rounds for time
8 Ring Support Holds
10 Wall Ball Shots
12 Ab Mat Situps
14 Ice Skaters

Mon. February 24, 2012
Skill Focus: Kettlebell Swing

WOD #1
5 Rounds for Time: Cutoff is 20 Minutes
8 Knees to elbows (knee raises are acceptable at this stage)
10 Back /Hip Extensions or good mornings with training bar
12 KB Swings (crossfit style if form is good)
14 Ab Mat Situps

WOD #2
New skill- Wall ball shot
4 Rounds for Time- cutoff is 20 Min:
10 Wall Ball Shots
15 Box Jumps
20 Bench Dips
250 M Row

Announcements

Join us Saturday April 7th 2012 as we team up with the Teamsters Local 25 in support of their 5th annual “Light up the Night Gala” to help improve the lives of families affected by Autism.

50 Kb Swings 24/16 (scale down as appropriate)
45 Single Jump Ropes (scale up for double unders)
40 Lawnmowers 35#/20# (scale down as appropriate and split between both arms)
35 Ab Mat Situps
30 Walking Lunges
250 M Row
25 Burpees
20 Box Jumps 24 inch/20inch
15 Push Press 85#/65#
10 Lemon Squeezers
5 Dead Hang Pullups

Announcements

Join us Saturday April 7th 2012 as we team up with the Teamsters Local 25 in support of their 5th annual “Light up the Night Gala” to help improve the lives of families affected by Autism.