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WOD: July 30, 2007

Run, walk or crawl on a treadmill for 20:00 min Set incline to 1.0% to simulate outdoor conditions. Post distance to comments

WOD: July 23, 2007

Complete as many rounds in 15 minutes as you can of: 5 SDHP5 Front Squats5 Push Press Post rounds completed to comments. Try using 10 or 12 pound dumbbells. Remember to drive these movements with your legs! compare to 4-16-07

WOD: July 20, 2007

Your Choice Burpees x45 or Squat x100 post time to comments Compare to Monday, January 01, 2007

WOD: July 18, 2007

Deadlift 5-5-5-5-5 reps Post loads to comments. Compare to Wednesday, May 16, 2007

WOD: July 16, 2007

Do a Tabata set of two of the following, rest one minute between sets. * AirSquat * Rower (for calories) * Pullups * Sit-ups * Push-ups Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, or Push-ups. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals.

WOD: July 11, 2007

Do CFWU 2x without the pull-ups then the following. Weighted Pull-ups 5-5-5-5-5 reps Post loads and bodyweight to comments. Be sure to use the gravitron and rest all you want between reps. Compare to Wednesday, April 04, 2007

WOD: July 10, 2007

“Take the Lake” 5K Results 101 JOE VENUTI           23:45   7:40 108 TODD DELUCA         23:53    7:43 215 LES DAVIS                 27:33   8:54 229 BERTA COOK            28:06    9:04 284 PATRICK ROONEY    30:05    9:43 287 YVONNE KENT          30:06    9:43 296 LEANNE LAVOIE       30:21    9:48 377 MARISOL FICARO     33:45  10:53

WOD: July 9, 2007

Complete as many rounds in 12 minutes as you can of: 8 Dumbbell presses8 Push-ups Post rounds completed to comments. Compare to 3/16/07

WOD: July 1, 2007

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WOD: June 30, 2007

Appleton Farms 5KIpswich, MA, June 23, 2007  64   18/56     23:53    7:43    TODD DELUCA  89   5/38       24:49    8:01    PATTI SHAWN 125   39/56    26:41    8:37    LES DAVIS 152   20/38    28:15    9:07    BERTA COOK 156   41/57    28:23    9:10    LEANNE LAVOIE 166   43/57    29:23    9:29    RACHEL WILSON 182   27/38    30:59    10:00  MARISOLFICARO Click on image to enlarge.

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Have a burning question about our gym or program? 
Want to know if CrossFit Mass is right for you?
Send us an email to info@crossfitmass.com
 or give us a call at 978-494-0606.