2 Back Squat EMOM for 10 minutes @ 70%
10 minute AMRAP of:
15 Burpees
25 Ab?Mat Situps




The all new Sunday session starts tomorrow 11am-12:30pm!


8 Things I Learned In 2012     "If you want to make insane improvements in strength, you need to
have an incredibly narrow focus – doing everything you can to support
training at high percentages with sufficient volume.

You need
to train frequently, deload at the right times, eat plenty of
calories, and pay attention to a host of other factors.

The good
news, however, is that it appears that if you want to simply keep
the ball rolling in the right direction from a strength standpoint,
you just need to make sure you get your ass to the gym and put in some
Eric Cressey for TNation.com


Here are the three workouts for the upcoming Northeast Masters Throwdown and BBQ February 23rd in Connecticut….just in case you over-40 athletes are interested:

WOD #1:
"Tie Breaker"
Max Calories Row

Men's Weights: 115-135-155-175-195-205-215-225-235-245-255-265-275-285-295

Ladies Weights: 75-85-95-105-115-125-135-145-155-165-175-195-205-215-225

Rules: Once an athletes fails or completes the ladder they will rest
the remainder of that minute, at the start of the next minute, there's a
one minute max calorie row as a tie breaker. Each calorie is worth .01
points (for example 100.15).

Note: Athletes can have as many
G2O attempts as possible within the minute. They can use any remaining
time to sit and set up their rower.

Scoring System: each
station is worth 10 points. We will give 1/2 credit (5 points ) for
those hit the clean, but fail at the jerk portion. You will not receive
credit for additional cleans.

WOD #2:
AFAHP or 8 Min Time Cap:
400 Meter Run
25 KB Swings
25 Burpees to Target (2012 Open Standards)
25 KB Swings
25 Burpees to Target (Rings set 6" inches above reach)

Age Divisions:
40-44 (53/35)
45-49 (53/35)
50-54 (45/30)
55-59 (45/30)
60 + (35/25)

Scoring System: any reps not completed will be added to your score at
the end of the workout. Your score will be 8 mins + 1 sec per rep for
each movement not completed. (e.g. 8 mins + 25 reps = 8.25 as your

WOD #3:
10 min amrap of:
Hang Squat Cleans
HR Push Ups (2011 Open Standards)
Box Jumps (Step Ups/Downs Allowed)

Age Divisions:
40-44 (115/80) (24/20)
45-49 (115/80) (24/20)
50-54 (105/70) (20/16)
55-59 (95/65) (20/16)
60 + (75/55) (16/12)

Scoring System: Each rep is worth one point. Complete as much work as possible in the allotted time.

Competition Scoring and Ranking: We will be using the CrossFit Games
scoring standards- lowest score after 3 events wins. (e.g. 1 place =1
point, 2nd place =2 points, etc…)


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