Boobs on October 27

Boobs on October 27

It’s official. We will be hosting a community wide Barbell for Boobs workout on October 27th. Location TBD but most likely will be Woburn location around 10am.

Those unfamiliar with the fundraiser check out Barbells for Boobs here. This year we will be raising money through T Shirt sales specially made for this year’s event.

We will be having an individual and team mini competition for the workout “Grace” which is the universal BfB workout, 30 Clean and Jerks for time. How we are running the event we will discuss more later on, but for now just #savethedate!!

 

WEDNESDAY

CrossFit

Strength : Low Bar Back Squat
– Warmup for exactly 4 minutes, 3×3 working up to 70%

a: 8 Minutes to find a 3 rep max, starting at 70 % and working up from there
b: EMOM 5m : 1 Heavy rep, working up to whatever able, PR or close

 

WOD : 7m AMRAP
5 Front Squat 135/95
5 Handstand Push-ups, 3” Deficit (25# plates)

S: 75/55, Push-ups
L1: 115/75, Scaled HSPU or Ring Dips

Rx+: 185/135, 7” deficit HSPU

 

Sweat

Core Work : for time
50 Air Squats
Row 500m
40 Russian Twists 20/14
Run 400m
30 Seated Press w MB
30 Situps
30 Hollow Rocks
30 Superman

Conditioning : 7m AMRAP
10 Goblet Squat 53/35
10 KB Swing, OH
10 Push-ups

rest 3m

5m AMRAP
Burpee Pull-ups

 

The Program

1. Strength and WOD

2. For Time : do this hard, just like the WOD. We are starting the turn to building capacity along the skill and strength level we have been working towards.

100 KB Swing 70/53
15 Muscle Ups
60 Double Unders
15 Pull-ups
20 Hang Squat Clean Thruster 115/75