BayState CrossFit - CrossFit
Challenge Day 6!
Yoga will pick back up in 2 weeks.
Kids Classes Coming Back! More info coming soon!
Make sure you plan on attending the BSCF Party October 14th!
Back Squat (10-8-6)
65%, 70%, 75%
Cement (5 Rounds for reps)
Fitness/Competitor
5 Rounds Of
In a 2:00 window do:
10 Box Jumps 24/20
10 Toes To Bar
Max Double Unders In Remaining Time Of The 2:00
Rest 1 Minute
Fitness/Lifestyle
5 Rounds
2:00
10 Box Jumps 24/20
10 Toes To Bar
Max Single Unders In Remaining Time Of The 2:00
Rest 1 Minute
Score The Reps on the Jump Rope
BayState CrossFit - CrossFit
Hard Labor (AMRAP - Rounds and Reps)
Fitness/Competitors
Teams of 3:
AMRAP 25:
100 Calorie Row
100 Power Cleans (135/95)
100 Calorie Row
80 Push Jerks (135/95)
100 Calorie Row
60 Front Squats (135/95)
100 Calorie Row
40 Clusters (135/95)
Fitness/Lifestyle
Teams of 3:
AMRAP 25:
100 Calorie Row
100 Power Cleans (95/65)
100 Calorie Row
80 Push Jerks (95/65)
100 Calorie Row
60 Front Squats (95/65)
100 Calorie Row
40 Clusters (95/65)
BayState CrossFit - CrossFit
Met-Con Mania
If you love boot-camp style workouts with lots of fun and variety, and less barbell, you will love Met-con Mania! Only $5 for Members and $10 for guests! 9am-10am a packed hour of metabolic conditioning!
BayState CrossFit - CrossFit
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Scale numbers as needed. Rounds should range anywhere between 3-7 minutes. This Can Be Done With A Partner By Splitting The Work Each Round. Score the round times, without including the rest time.
BayState CrossFit - CrossFit
Hot Tamale (Time)
For Time
Fitness/Competitor & Fitness/Lifestyle
Run 800m
30 Cal Row
25 Burpees
20 Clean and Jerks 115/85
On the clean and jerks, pick a weight that you are certain you could do 10 unbroken reps when fresh.
Hot Tamale (Time)
Fitness Competitor and Lifestyle
For Time
Run 800m
30 Cal. Row
25 Burpees
20 Power Clean and Jerks 115/85
Use a weight that you are certain you could do 10 unbroken when fresh, on the Power Clean and Jerks.
Clean and Jerk (2-2-2-2-2-2-2-2-2-2)
2 Reps On The Minute For 10 Minutes. Start at 65% and build from there.
BayState CrossFit - CrossFit
Up Town (AMRAP - Rounds and Reps)
AMRAP 16 Minutes
Fitness/Competitor
75 Double Unders
75 Walking Lunges
75 Sit Ups
45 Deadlifts 185/115
45 Kettlebell Swings 1.5/1
45 Lateral Bench Jump Overs
30 Cal Row
Fitness/Lifestyle
150 Single Unders
75 Walking Lunges
75 Sit Ups
45 Deadlifts 155/105
45 Kettlebell Swings 1.5/1
45 Lateral Bench Jump Overs
30 Cal Row
If You cannot Jump Over The Bench, Use Your Kettlebell, Barbell or Ab Mat:)
