Apr 2014 15
5 Rounds for Time
5 Deadlift (315, 225)
10 Burpees
~post results to comments.

Apr 2014 14
Back Squat 5-5-3-3
7 Thruster (75, 55)
7 Box Jump (24, 20) *plyo jumps, no hip or rebound restrictions.
Rest 3
7 Thruster (75, 55)
7 Box Jump (24, 20) *plyo jumps, no hip or rebound restrictions.
~post results to comments

Apr 2014 13

Monday 4/14/2014

Posted In WOD

I cannot even begin to describe how awesome Saturday was and what it meant to me personally.  The levels of energy, enthusiasm, pride, friendship and passion were overflowing and contagious beyond belief.  Everyone that was involved with our Autism Awareness Event benefiting the Anne Sullivan Center from the athletes to the volunteers and spectators; THANK YOU!
With everything the world of  CrossFit has evolved and exploded into the last few years it’s easy to forget those old roots and values.   As a community we cannot overlook the potential we have for great things when we come together.  I have seen what the CrossFit community at large and more specifically our community at CF Merrimack is capable of, and it is nothing short of amazing.   These things have nothing to do with money, with Reebok, with the CrossFit Games or t-shirts or any of that crap; it has to do with people, with real people.   When we live our lives and remove ‘that crap’ and focus on the people around us, we all benefit.
When I started to organize this event I wanted a specific purpose for our donation.  As those of you who were at the event Saturday morning learned we have decided upon using this money as a source to provide around 100 staff members who visit homes in our neighborhoods with toys.  These are special toys to help foster motor skills, learning development and many other things.  Items like this are simply not in the Center’s budget and thanks to all of you we are going to be able to help the staff communicate and interact with these young children so much better.  
I would also like to thank all the members of CrossFit Woburn who came out and participated and donated along side of us.   It was a pleasure having all of you be a part of this.
All told we raised $3,146!  I can’t even begin to tell you how beyond my expectations this number is.  The level of generosity was truly humbling.  Love you guys. 
~Coach Bob
4 Rounds for Time
400m Run with 45/35 bumper
40 Push Up
50 Sit Up
~post results to comments

Apr 2014 11

Throwdown today baby!   Looking forward to seeing everyone out to have a great time for a great cause.  Those of you who will be doing this for the first time, RELAX and just have fun! Those of you veterans, lend a hand to your fellow athletes (and relax yourselves will ya).

I want to thank all of you  in advance for all the help, support and donations towards today’s festivities.

I can’t wait to hear the thunder of support for each other throughout the day!


Doors at 8:00am

Athlete Briefing at 9:00am

WODs start at 9:30am

Apr 2014 10

Friday 4/11/2014

Posted In WOD

Hang Power Clean 3-3-3-3-2-2


Jerk 6×2

~post results to comments.


Summer Dave in Spring

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