Wednesday - 16Feb2022

WEEKLY ANNOUNCEMENTS


Boston:

- Registration for the CrossFit Open is live! Our affiliate is CrossFit Boston

- Join us Friday (2/18) at 630pm for an Open Prep Class with Coach Kevin!


Needham:

- Registration for the CrossFit Open is live! Our affiliate is CrossFit One Nation


WORKOUT OF THE DAY


CrossFit Workout

For Time:

5 rounds

1000m row

20 alt. DB snatch, 35/50#


Bootcamp Workout

At 0:00, begin:

10-9-8-7-6-5-4-3-2-1 reps for time of:

Farmer's carry dumbbell lunge

Dumbbell bench/floor press


at 10:00, begin:

10-9-8-7-6-5-4-3-2-1 reps for time of:

Dumbbell goblet squat

50-meter dumbbell goblet carry after every set.


at 20:00, begin:

10-9-8-7-6-5-4-3-2-1 reps for time of:

Dumbbell push press

Dumbbell bicep curl (not alternating)


at 30:00, begin:

10-9-8-7-6-5-4-3-2-1 reps for time of:

Dumbbell renegade rows*

Weighted sit-up


*Renegade row:

Push-up

Right-hand plank row

Push-up

Left-hand plank row

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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