On June 6th and 7th I attended the CrossFit Level 1 Instructor course held in Natick at CrossFit New England(CFNE). Quite a few of you have asked me if it was “worth it?”. Here is my best attempt to give an answer. For those of you who don’t know what a level [...]

Find a partner. Only one person at a time can work! Complete the runs together and work as team to get all of the reps!
120 Push Ups
1/4 Mile Run
120 Pull Ups
1/4 Mile Run
120 Air Squats
1/4 Mile Run
120 Sit Ups
1/4 Mile Run
120 Box Jumps

Round 1
Turkish Get Ups
Russian Twist
Round 2
Swings
Russian Twist
Round 3
Windmill
Russian Twist
Round 4
Dead Cleans
Long Cycle Cleans
Russian Twist
Round 5
Front Squats
Behind the Neck Squats
Russian Twist
Round 6
Figure 8 to a Hold
H2H Sumo Deadlift
Russian Twist
Round 7
Press
Push Press
Russian Twist
Round 8
High Pull
Snatch
Russian Twist
Round 4

Work for 20 seconds, rest for 10! Repeat 8 times!
Swings
Pull Ups
Push Ups
Squats
Sit Ups

Find a partner. One person works while the other rests. Perform as many reps as possible in 6 minutes.
Round 1
Turkish Get Ups x 1/1
Round 2
Split Squats x 5/5
Round 3
Renegade Rows x 5/5
Round 4
Snatches x 5/5
Round 5
Get Up Sit Ups x 5/5

Become a fitness model! Seacoast Kettlebell will be taking photos for the web site and other promotional materials during the evening classes on Wednesday, June 10th! Show em’ what you are working with when the camera lands on you!!!

Find 2 partners. It’s a relay race. Only one person works at a time. Complete 8 rounds of the following:
8 Burpees
8 Box Jumps
8 Cleans
First team done wins!!!!

Swing/Clean/Press/Snatch x 5/5
Crush Row
Swing/Clean/Press/Snatch x 5/5
Traveling Push Up
Swing/Clean/Press/Snatch x 5/5
Lunge +Twist
Swing/Clean/Press/Snatch x 5/5
Behind the Neck Squat
Swing/Clean/Press/Snatch x 5/5
Around the Leg Pass
Swing/Clean/Press/Snatch x 5/5
Super Plank to an Inchworm
Swing/Clean/Press/Snatch x 5/5
Flip + Catch + Squat

On June 6th and 7th I attended the CrossFit Level 1 Instructor course held in Natick at CrossFit New England(CFNE). Quite a few of you have asked me if it was “worth it?”. Here is my best attempt to give an answer. For those of you who don’t know what a level 1 certification is, [...]

Find a partner. Roll 2 dice. Perform 40 reps of any given exercise. Split the reps up any way that you want. The first team to 12 rolls wins.
Game 1
1. American Swings
2. Pull Ups or Ring Rows
3. Burpees (with push up)
4. Knees to Chest
5. Box [...]