Chelsea CrossFit Training Center

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  • 7/13/18 Programming
  • 7/13/18 Friday CrossFit
    Strength (15 min) Power Clean 10x1 (can do EMOM style or just build up 10 sets of 1 rep) WOD (20 mins) -shouldn’t take longer than 15 Saturday in Train Heroic 5 Rounds with a partner

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  • 070618 Workouts
  • 7/6/18 Friday CrossFit
    Dumbbell Muscle Snatch Progression (15:00 - 20:00) 3/3 Dip drive shrug 3/3 Drip drive shrug elbows high 3/3 Hang muscle snatch 3/3 Hang muscle snatch from Knees 3/3 Muscle snatch Dumbbell Power Snatch Progression (20:00

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  • 062918 WORKOUTS
  • 6/29/2018 PROGRAMMING
    6/29/18 Friday CrossFit
    3 Rounds for time: 25 Single arm dumbbell overhead squats (70lbs/50lbs) 25 Burpees *If needed, substitute a kettlebell for the dumbbell. **If equipment is limited and kettlebells/dumbbells

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  • 6/15/18 - 6/21/18 Program
  • 6/15/18 FRIDAY CROSSFIT
    WOD For time: 50 Double unders 35 Hang dumbbell power snatches (50lbs/35lbs) 20 Chest to bar pull-ups 50 Double unders 25 Hang dumbbell power snatches (70lbs/50lbs) 20 Chest bar pull-ups 50 Double unders 15 Hang

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  • 6/8/18 - 6/14/18 PROGRAM!
  • 6/8/18 Friday Crossfit
    Build up to work weight: 2 x 3 Hang power snatch 2 x 3 Thruster. Workout (34:00-50:00. This includes part 1 and part 2.) For time: 15-12-9-6-3 Hang power snatch (95lbs/65lbs) Thruster

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  • 6/1/18 - 6/7/18 Programming
  • Friday, June 1 CrossFit
    WOD Baseline 500m Row 40 Air Squats 30 Sit Ups 20 Push ups 10 Pull Ups / Ring Rows Strength Split Jerk EMOM 20 min Friday, June 1 ALL OUT
    Baseline 500m Row 40 Air Squats

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  • 5/25 - 5/31 PROGRMMING
  • 5/25/18 Friday CrossFit
    Strength

    Squat Clean EMOM 20 Mins WOD
    AMRAP 5:00 (or up to 10 min if lots of time left) 5 Sumo deadlifts (225lbs/155lbs) 15 Abmat sit-ups
    5/25/18 Friday ALL OUT


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  • 5/18 - 5/24 Programming
  • 5/18/18 Friday
    STRENGTH One Power Clean getting AHAP EMOTM 20 Min WOD (15 min cap) 10-8-6-4-2-4-6-8-10 Knees to elbows Double kettlebell front squats (53lbs/35lbs) *Do 30 double unders after

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