4.2.14 "Nicole"

April 01, 2014


AMRAP 20 Mins
400m Run
Max Unbroken Pull-ups

Your score is total pull-ups.

Once you come off the pull-up bar you must complete another 400m run before attempting another set of Max pull-ups. The faster you run the more attempts you will get!


Follow and participate in the Class Wod this week. We will be back to work next week. Enjoy a stress Free week after the OPENS. Recharge Mentally and Physically. Strength and OLY will be loaded back in the next cycle.


(Mon-Tue-Wed)(only pick one day a week to do this workout)
Run or Row
400m – 800m – 1600m – 800m – 400m
Rest Equal to Work


Saturday April 5th
We will be Honoring
Michael “Dork” Kennedy &
Fire Lieutenant Edward Walsh
with this Hero WOD
33 Back Squats (225/115)
15 Burpees
33 Deadlifts (225/115)
15 Burpees
33 KB Swings (70/53)
15 Burpees

You can donate to the Families of these fallen soldiers here:

EVERY Saturday – 10am
The “SKILLZ” Course
with Coach Keith Lupien
Each week will focus on a different SKILL
This week will be:
“Clean and Jerks”
Hosted at CrossFit Bridgewater

May 4th – Sunday
“Barbell BeatDown”
Team Competiton
at Whaling City CrossFit
Teams of 2 Same Sex
RX and Scaled Divisions
Sign up here:

April 27th – Sunday
2pm at CFB and 6Pm at CFD
Wild Tree Cooking Workshop
Learn 10 Paleo Crock Pot Recipes
and prep them for the weeks ahead.



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  1. Almen Reply

    109 Rx 5 runs, Ripped on fourth set of pullups

  2. Willhuntforfood Reply

    BRIAN 103 5 RNDS
    TIM 91 5 RNDS
    ANDY 63 5 RNDS

  3. Don E Reply

    8 Rounds, used pushups as a substitute due to golfers elbow.
    42, 20, 15, 15, 15, 10, 10, 9

  4. Caroline C Reply

    Nicole: 30 Rx

    Bodies are so wonky. When I did Nicole last year, I was more in shape and could run more, but I only had a PR of 35 Rx. Now I could actually do more pull-ups but I was like a snail. Yay. More CrossFit!

  5. Adam Reply

    65 RX

  6. CC Engine Reply

    72 – strict pull ups blue & gray. 5 rnds.
    Felt good! 🙂

  7. Brian C Reply


  8. John Fitz Reply

    7-7-7-7-6 =34 RX

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