Monday - 17Jan2022

WEEKLY ANNOUNCEMENTS


Boston:

- We're now requiring proof of COVID vaccination to enter the gym per the city of Boston's mandate.

- This weeks movement challenge is to accumulate 30:00 in a hollow hold!


Needham:

- This weeks movement challenge is to accumulate 30:00 in a hollow hold!


WORKOUT OF THE DAY


CrossFit Workout

AMRAP 15:

1 deadlift (275/185 lb)

50-m run

2 deadlifts

100-m run

3 deadlifts

150-m run

4 deadlifts

200-m run

– Continue adding one rep to the deadlifts and 50-m to the run after each round.


Bootcamp Workout

AMRAP 20 with a team of 3 of:


20 Kettlebell Swings

15 Box jumps

10 4-Count Flutter Kicks


This workout is performed "stadium" style. One athlete starts at each station, athletes rotate when all three finish their prescribed repetitions.


AFTER BASH

With a partner,

Accumulate 50 barbell roll-outs while other partner holds a plank.

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Both Locations: -In House COMPETITION coming to the Needham Location on September 24th SIGN UP HERE: https://crossfit-one-nation.triib.com/events/one-nation-throwdown/ -Volunteers, please sign up here

Both Locations: -In House COMPETITION coming to the Needham Location on September 24th SIGN UP HERE: https://crossfit-one-nation.triib.com/events/one-nation-throwdown/ -Volunteers, please sign up here

Both Locations: -In House COMPETITION coming to the Needham Location on September 24th SIGN UP HERE: https://crossfit-one-nation.triib.com/events/one-nation-throwdown/ -Volunteers, please sign up here