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GymCore CrossFit WOD Wednesday, Dec. 21, 2011

Monday 4:30PM, rockin’ it!

Strength: 3×3 Press

WOD: AMRAP 12 mins.
3 Hang Squat Snatch 105/75
6 Burpees to 4″
9 V-ups

Stretch/Foam Roll

For those who don’t work out at a CrossFit “Box” it’s just you and your WOD (workout of the day). A testament to the value of our GymCore CrossFit community and that working out in a group is a great motivator, Kara, made it through 5 rounds and 15 reps of the WOD using 25 lbs; only 3 V-ups shy of 6 full rounds.

The Hang Squat Snatch was a new move for me. By the last few rounds I got that moment of a weightless feeling with the bar because I was using the jump to move the bar instead of just muscling it up in front of me. It was also the first workout I’ve done with Burpees. Those were fun (kind of) because I just kept thinking about how it would make me a better surfer; it’s the same move you do to pop up to standing when you’re catching a wave. Yet another reason for surfers to do CrossFit! Maybe we can start calling them Surfies. -Kara

GymCore CrossFit WOD Monday, Dec. 19, 2011

Dave working through the transition of the muscle-up during “Nate”

To achieve a muscle-up, it’s not enough to just have a ring dip and a pullup, though that’s a great start. The core strength it takes to transition from pullup to dip is absolutely necessary, but the move is easier if you have a big, explosive kip in your arsenal.


Strength: 1RM Bench Press

WOD: 5 Rounds
5 SDHP 115/80
10 Pullups (Chest to Bar)
15 Box Jump 24/20

Stretch/Foam Roll

As if 75 box jumps weren’t going to be enough on a Monday, the thermometer read a mere 10 degrees as the 6AM crew walked into GymCore Crossfit this morning. Lucky for them, this is Massachusetts and not Montana so that should be just about as cold as it gets (fingers crossed). Alas, we probably won’t ever be asked to do fewer than 15 box jumps at a time. Newbie Kara, dazed and confused, did an extra round. “So that’s why I felt like I was going to throw up!”


GymCore CrossFit WOD Saturday, Dec. 17, 2011

8am: Open Gym/WOD Make-up

9am: Buddy WOD
Teams of 2
One person rows for calories
One person does SDHPs for reps 70/53
Switch every minute for 4 mins.
rest 1 min.
One person rows for calories
One person does Slam Balls for reps 20/16
Switch every minute for 4 mins.
rest 1 min.
One person rows for calories
One person does KB Push Presses for reps 70/53
Switch every minute for 4 mins.

Total reps (calories are reps too)

Stretch/Foam Roll

GymCore CrossFit WOD Friday, Dec. 16, 2011

New OHS PR for Dave K. 190 lbs. Also congrats to Amy G. 100 lbs (PR)

Strength: 7×3 Box Squats

WOD: Nate   (Also known as: HOLY EARMUFFS!)
AMRAP 20 mins.
2 Muscle Ups
8 KB Swings 70/53

Stretch/Foam Roll



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