WOD

WOD

  • WOD:

    June 24, 2017

    Warm up: Trainer’s choice

    Strength: E2M for 8 min. “Snatch” (1×5 @60%) (1×5 @65%) (1×5 @70%) (1×5 @75%) – E2M for 8 “C&J” (1×5@60%) (1×5@65%) (1×5@70%) (1×5@75%)

    WOD: (2omin cap)

    • 21 DL (225/155) (185/135) (135/95)
    • 21 Thrusters (db) (45/30) (35/25) (30/20)
    • 400m Run
    • 15 DL
    • 15 Thrusters
    • 500m Run
    • 9 DL
    • 9 Thrusters
    • 600m Run
  • WOD:

    June 23, 2017

    Warm up: 400m Run, 10 Inch Worms, 10 Good Mornings, 10 Toe touches

    Strength: “DL” (5×5 @ 70%)

    Acc. Work: Weighted Hip Bridges (3×10)

    WOD: EMOM x 20

    • Min. one: 12 Box Jumps
    • Min. two: 15/12 Cal Row
    • Min. three: 12 T2B or K2E
    • Min. four: 12 HSPU’s
    • Min. five: 12 C2B / Pull ups / Recline Rows

    Cool Down: ROMWOD

  • WOD:

    June 22, 2017

    Warm up: Trainers’ choice

    WOD: Running Clock 0:00-10:00

    • 15 C&J (135/95) (115/75) (95/65)
    • 30/20 Cal (bike)
    • 15 C&J @10:00 (3rds)
    • 75ft Front Rack Lunges
    • 50 DU”s /100 SU’s
    • 25 Push ups @25:00 (2rds)
    • 800m Run
    • 400m Farmers carry (24/16) (16/12)
    • 20 Ab-mat Sit ups (weighted) @45:00 done
  • WOD:

    June 21, 2017

    Warm up: Wrist & Hip mobility

    Strength: Hatch program “Front Sq. (week1) (1×10 @ 60%) (1×8 @ 70%) (1×6 @ 75%) (1×4 @ 80%)

    Acc.  Work: EMOM x 5 “Core work”

    WOD: (4rds)

    • 400m Run
    • 12 OHS (95/65) (75/55) (65/45) (55/35)
    • 6 Bar MU’s (sc) 12 Dips
  • WOD:

    June 20, 2017

    Warm up: Trainer’s choice

    Strength: Bench Press (5×5 @70%)

    WOD: Teams of 2

    • 1 mile Run (200m intervals)
    • 150 Burpees
    • 150 Cal Row
    • 150 KBS (24/16) (16/12)
    • 1 mile Run (200m intervals
  • WOD:

     June 19, 2017

    Warm up: 400m Run, Hip mobility

    Strength: Hatch Back Sq. (week 1) (1×10 @60%) (1×8 @70%) (1×6 @ 75%) (1×4 @ 80%)

    Skill: Bulgarian Split sq. (2×10)

    WOD: (7rds)

    • 15 Push Press (75/55) (65/45)
    • 15 Sit ups
    • 15 Wall Balls
    • 100m Sprints
  • WOD:

    June 17, 2017  “HAPPY B-DAY COACH NGUYEN”

    Warm up: Trainer’s choice

    Strength: Ever 2 min. Snatches (3×3 @80-85%) (EMOM x5) 3 Snatch Pull

    WOD:  Filthy Fifty (30min.cap)

    • 50 Box Jumps
    • 50 Jumping Pull ups
    • 50 KBS (24/16) (16/12)
    • 50 K2E
    • 50 Push Press
    • 50 Back Ext
    • 50 Wall Balls (20/14)
    • 50 Burpees
    • 50 DU’s or 100 SU’s
    • 50 HRPU’s 

     

  • WOD:

    June 16, 2017

    Warm up: Trainer’s choice

    Strength: Sq. Clean Thrusters (3×3)

    Acc. Work: Core work (8min.cap) 100 Flutter kicks, 50 V-ups, 25 Hollow rocks

    WOD: (4rds)

    • 5 Tire Flips
    • 10 Man Makers (bb) (135/95) (115/75) (95/65)
    • 200m Run
  • WOD:

    June 15, 2017

    Warm up: Dynamic

    WOD: “Isabel” 0:00-10:00

    • 30 Sq. Snatch (sc) power Snatch (135/95) (95/65) (75/55) @10:00-20:00 (4rds)
    • 20 GHD’s or weighted sit ups
    • 7/4 MU’s @20:00-45:00 (3rds)
    • 25/20 Cal Row
    • 15 Bar Facing Burpees
    • 10 Back Sq. (185/135) (155/105) (135/95)
  • WOD:

    June 14, 2017

    Warm up: Hip mobility

    Strength: “Back sq. (3×3 @ 85%)

    Acc: Work: (2rds) Core work FGB style

    WOD: 21-15-9

    • C2B or Pull ups or Recline Row
    • HSPU’s
    • Ring or Box Dips
    • Bench Press (50/35) (45/30) (40/25)
  • WOD:

    June 13, 2017  “HAPPY B-DAY SPARTA”

    Warm up: 400m Run, Shoulder mobility

    Strength: Work up to heavy complex 1 Power Clean + 4 Strict Press

    WOD: Teams of (2)

    Cash in: 2000m Row then (20rds) (alternating each round)

    • 3 Power Cleans (185/135) (155/105) (135/95) (115/75) (95/65)
    • 3 Front Sq.
    • 3 Push Jerks

    Cash out: 2000m Row

     

  • WOD:

    June 12, 2017

    Warm up: :60 sec. Pec stretch, :45 sec. hanging from pull up bar, 20 Push ups

    Strength: “Bench Press” (3×3 @85%)

    Acc. work: Grip Bench (2×6-12) Curls (2×12) (bb)

    WOD: For Time

    • 400m Run
    • 100 DU’s / 200 SU’s
    • 400m Run
    • 80 Abmat sit ups
    • 400m Run
    • 60 Lunges (45/25)
    • 400m Run
    • 40 Push ups on plate
    • 400m Run
    • 20 SDLHP (95/65) (75/55)
    • 400m Run
  • WOD:

    June 10, 2017

    Warm up: Trainer’s choice

    Strength: (Every :90 sec. x 4) 3 Hang sq. Snatch (EMOMx5) 1 Snatch DL+2 Snatch High pulls (based off 80% 1RM Snatch)

    WOD: 10-9-8-7-6-5-4-3-2-1

    • Bench Press (155/105) (135/95) (115/75) (95/65)
    • Hang Power Cleans
    • C2B Pull ups or pull ups or recline rows
  • WOD:

    June 9, 2017

    Warm up: (2rds)

    • 10 Push ups
    • 10 Decline
    • 10 Diamond Push ups

    Strength: “Bench Press” (find new 1RM)

    Acc. Work: Hollow Rock (3 x :30 sec. on & off) “Arch Holds” (3 x :30 sec. on and off)

    WOD: For Time

    • 600m Run
    • 45 Back Sq. (135/95) (115/75) (95/65)
    • 600m Run
    • 30 Front Sq.
    • 600m Run
    • 15 OHS
  • WOD:

    June 8, 2017

    WOD: (45min cap) “Spell your full name Wod” (1st, middle, last) (all vowels 400m Run every other 20 Burpees)

    • B:     One minute Wall sit
    • C:    30 Plate G2OH (45/25)
    • D:    20 GHD’s
    • F:    One minute Plank
    • G:   100 mountain climbers
    • H:   20 Thrusters (DB) (50/35) (35/25)
    • J:    20 OHWL
    • K:    30 Cal bike
    • L:    25 MB Toss
    • M:   25 Ball Slams
    • N:    20 Broad Jumps
    • P:    20 V-ups
    • Q:   200m Run
    • R:   200m Sandbag carry
    • S:   One minute HSH
    • T:   200m Farmer’s carry (24/16) (16/12)
    • V:  5 Tire Flips
    • W:   20 Floor wipers
    • X:   20 Push ups
    • Z:   100ft Bear crawl

    *If name is too short spell “Crossfit Athletic Center”

  • WOD:

    June 7, 2017

    Warm up: Hip mobility

    Strength: Work up to new 1RM “Back Sq.”

    Gymnastic Conditioning: False Grip Ring Push ups (2×8) False Ring Pull ups or Ring Rows (2×8)

    WOD: (10rds)

    • 24 DU”s or 48 SU’s
    • 8 Ring or Box Dips
    • 8 T2B/K2E or Kto90
    • 8 Pistols
  • WOD:

    June 6, 2017

    Warm up: 400m Row, Shoulder mobility

    Strength: Work up to 1MR “Strict Press”

    WOD: Teams of 2

    • 100 HSPU’s  / EMOM 5 Power Snatches (135/85) (115/75) (95/65) (75/55)
    • 100 Box Jumps / EMOM 5 Power Cleans
    • 100 Target Burpees / EMOM 5 Push Jerks

    *1st minute starts w/ snatches

     

  • WOD:

    June 5, 2017

    Warm up:

    • 400m Run
    • 10 Inch Worms
    • 10 Good Mornings
    • 10 Toe touch

    Strength: Establish a new 1RM “DL” (15 min.cap)

    Acc Work: Gymnastic conditioning EMOM (6) (rx) 2 Strict Pull ups + 2 Strict K2E + 2 Strict T2B (sc) 2 Pull ups or Banded + 4 K2E kipping

    WOD: 40-30-20-10

    • DL (135/95) (95/65)
    • Wall Ball 20/14
    • Cal Row
  • WOD:

    June 3, 2017

    Warm up: Trainer’s choice

    Strength: Work up to 1 Power Clean +  5 Push Press complex, Snatch Pull (3×3 @ 100%-110% of your max Snatch)

    WOD: 21-18-15-12-9-6-3

    • Hang Power Clean + Jerk (95/65) (75/55)
    • Rack Lunges
    • T2B or K2E 

     

  • WOD:

    June 2, 2017

    Warm up: (2rds) 10 Push ups, :60 sec. Stretch, 10 Pass thru’s

    Strength: “Bench Press” (deload week) (5×40%) (5×50%) (5×60%)

    Acc. work: Weighted Dips (rx) (2×8-12) Weighted Push ups (sc) (2×10-15)

    WOD: EMOM x 20

    • Minute one:       10 OHS (135/95) (115/75) (95/65)
    • Minute two:       50 DU’s or 100 SU’s
    • Minute three:    18/15 Cal Row
    • Minute four:      100m Sprints
  • WOD:

    June 1, 2017

    Warm up: Core work

    WOD: For Time

    • 1000m Row
    • 10 Rope Climbs sc. x3 modified or 5 RC
    • 800m Run
    • 8 Rope Climbs sc. x3 modified or 4 RC
    • 60 GHD’s or Weighted sit ups
    • 6 Rope Climbs x3 modified or 3 RC
    • 40 Cal Bike
    • 4 Rope Climbs x3 modified or 2 RC
    • 10 DB Burpees (50/35) (35/25)
    • 2 Rope Climbs x3 modified or 1 RC
  • WOD:

    May 31, 2017

    Warm up: 400m Run, Hip mobility

    Strength: “Back Sq.” (deload) (5×40%) (5×50%) (5×60%)

    Acc. work: (4×12) Single Leg rol w/KB

    WOD: (5rds) (30 min.cap)

    • 400m Run
    • 4 Sq. Cleans (rx+) (205/135) (185/125) (155/105) (135/95) One round of Nate
    • (rx) 2 MU’s, 4 HSPU’s, 8 KBS (32/20) (24/16) (16/12)
    • (sc) 4 Ring or Box Dips, 4 HSPU’s  from box or L-sit Presses, 8 KBS
  • WOD:

    May 30, 2017

    Warm up: Shoulder mobility

    Strength: “Strict Press” (deload week) (5×40%) (5×50%) (5×60%)

    Acc. work: “BB Curls) (2×15) superset “DB Bent over raises” (2×15)

    WOD: Teams of 2 (2rds)

    • 50 Cal Row
    • 40 Wall Balls 20/14
    • 30 DL (225/155) (185/125) (135/95)
    • 20 Burpee Box Jumps
    • 10 Turkish Get ups (24/16) (16/12) (12/8)

     

  • WOD:

    May 27, 2017

    Warm up: Trainer’s choice

    Strength: Every 90 seconds x 7 sets (1 Snatch Pull +1 Power Snatch + OHS) (add weight depending on form)

    WOD: “Kelly” (5rds)

    • 400m Run
    • 30 Box Jumps
    • 30 Wall Balls (20/14)
  • WOD:

    May 26, 2017

    Warm up: Bench Press (5×40%) (5×50%) (5×60%) based off 90%

    Strength: Bench Press (5×75%) (3×85%) (1+x95%) (add 10lbs)

    Skill Core Conditioning: Every :60sec. x 4

    • Odd:   1 MU + :20 sec Ring Support Hold (sc) 3 Ring or Box dips+:20 sec. Ring or Box support hold
    • Even:  50 Bicycles

    WOD: (7rds)

    • 7 Power Cleans (135/95) (115/75) (95/65) (75/55)
    • 7 Bar Facing Burpees
    • 7 C2B or Recline Rows

    *After each round 20 DU’s or 40 SU’s

  • WOD:

    May 25, 2017

    Warm up: Dynamic

    WOD: “Crossfit Golf” (50min. cap)

    • Par 5 – Hole 1:    100 Push ups
    • Par 4 – Hole 2:    50 KB Snatches (24/16) (16/12)
    • Par 4 – Hole 3:    60 V-ups
    • Par 3 – Hole 4     60 KBS 
    • Par4 – Hole 5:      80 OHWL (45/25) (35/15)
    • Par 4 – Hole 6:    400 SU’s
    • Par 3 – Hole 7:    50 MB Toss
    • Par 3 – Hole 8:    40 DL (225/155) (185/125) (135/95)
    • Par 5 – Hole 9:    50 Front Sq.  (155/105) (115/75) (95/65)

    *Every time you break it’s a stroke (5 minute limit on each hole if reps not completed score is Double Bosey.

  • WOD:

    May 24, 2017

    Warm up: 400m Run, Hip mobility, warm up sets “Back Sq.” (5×40%) (5×50%) (5×60%) off 90%

    Strength: “Back Sq.” (5×75%) (3×85%) (1+x95%)

    Skill work: EMOM x6

    • Odd: 5-10 Kipping deficit HSPU’s / from box
    • Even: :20sec. L-sit Hold

    WOD: (25 min. cap)

    30-24-18-12-6 “Box Step ups” (DB) (50/40) (40/30) (30/20)

    15-12-9-6-3 “Strict Press” (115/80) (95/65) (75/55)

    5-4-3-2-1 “Rope Climbs (x3 modified)

  • WOD:

    May 23, 2017

    Warm up: 400m Row, Shoulder mobility, warm up sets “Strict Press” (5×40%) (5×50%) (5×60%) (based off 90%)

    Strength: Strict Press (5×75%) (3×85%) (1 or more @ 95%) (add 10lbs)

    Acc. work: Bent over raise w/DB (2×15)

    WOD: Team of 2

    • 30 Hang Power Cleans (135/95) (115/75) (95/65) (75/55)
    • 400m Run (relay)
    • 30 Hang Power Cleans (155/105) (125/85) (105/75) (85/65)
    • 400m Run (relay)
    • 30 Hang Power Cleans (185/125) (135/95) (115/85) (95/75)
    • 400m Run (relay)
    • 30 Hang Power Cleans (205/135) (145/105) (125/95) (105/85)
    • 400m Run (relay)

    *Both partners have to complete the run before starting Hang Cleans

     

  • WOD:

    May 22, 2017

    Warm up: 400m Run, 10 Good Mornings, 10 Inch Worms, warm up sets ” DL” (5×40%) (5×50%) (5×60%) (based off 90%)

    Strength: “DL” (5×75%) (3×85%) (1or more @95%) (add 10-15lbs)

    Skill Cond. EMOM x 8

    • Odd: 5-10 Strict Pull ups (banded)
    • Even: 10-15 V-ups

    WOD: E4M for (20)

    • 300m /250 Row
    • 15 Thrusters (95/65) (75/55) (65/45)
    • 10 T2B/K2E
  • WOD:

    May 20, 2017

    Warm up: Trainer’s choice

    Strength: (Every 90 sec. x 6 sets) Position Clean + 1 Split Jerk  (EMOM x5) 1 Hang Power Snatch + 1 Power Snatch

    WOD: (4rds)

    • 30 Sit ups (weighted) (45/25) (35/15)
    • 20 Cal Row
    • 10 Hang Power Snatch (115/75) (95/65) (75/55)
  • WOD:

    May 19, 2017

    Warm up: (2rds) :30 sec. Pec stretch, 10 Push ups, 10 Incline, 10 Decline, warm up sets Bench Press (5×40%) (5×50%) (5×60%)

    Strength: “Bench Press” (3×70%) (3×80%) (3×90%) (based off 90%) (add 10lbs)

    Acc. Work: DB Skull Crushers (2×12) Dynamic Push ups (2×10-12)

    WOD: (3rds)

    • 1 min. SDLHP (75/55) (65/45)
    • 1 min. Training Rope
    • 1 min. Sled Pushes
    • 1 min. Cal Bike
    • 1 min. OHWL 45/25
    • 1 min. Rest
  • WOD:

    May 18, 2017

    Warm up: 400m Run

    WOD: “Deck of Cards” (45min)

    • Spades:  Pull ups
    • Hearts: Burpee broad Jump
    • Diamonds: KBS (24/16) (16/12)
    • Clubs: DU’s x5 SU’s x 10
    • Aces: 11 V-ups

    *Pull card from deck do number listed on card.

  • WOD:

    May 17, 2017

    Warm up: 400m Run, Banded hip distraction, warm up sets Back sq. (3×40%) (3×50%) (3×60%)

    Strength: Back Sq. (3×70%) (3×80%) (3×90%) (based off 90%) (add 10-15lbs)

    Acc. work: BB Row (2×10-15) superset DB side raises (2×10-15)

    WOD: (5rds)

    • 9 STOH (135/95) (115/75) (95/65)
    • 15 Push ups
    • 21 Back Sq. or box sq.
    • 200m Run
  • WOD:

    May 16, 2017

    Warm up: 400m Run, Shoulder mobility, warm up sets “Strict Press” (40%x5) (50%x5) (60%x5)

    Strength: “Strict Press” based off 90% (70%x3) (80%x3) (90%x3+) (add 10lbs)

    WOD: Teams of (2)

    • 100 Cal on Bike
    • 80 Power  Cleans (155/105) (135/95) (115/75) (95/65)
    • 60 T2B or K2E/Kto90
    • 40 Box Jump overs
    • 20 Tire Flips (alt)

     

  • WOD:

    May 15, 2017

    Warm up: 400m Row, :60 sec. Banded hamstring stretch, 10 Good Mornings, 10 Inch Worms

    Strength: DL (3×70%) (3×80%) (3×90%) based off 90% (add 10-15lbs)

    Skill: Bulgarian Split Sq. (DB) (3×12)

    WOD: (4rds) AMRAP x5

    • 500m Run (sc) 400m Run
    • 25 Wall Balls
    • Max HSPU’s or from box or L-sit

    *One minute rest after each round

  • WOD:

    May 12, 2017

    Warm up: 10 Push ups, 10 Pike push ups, 10 Diamond push ups, “Bench Press warm up” (5×40%) (5×50%) (5×60%)

    Strength: “Bench Press” (5×65%) (5×75%) (5×85%) based off 90% (add 10lbs)

    Skill Conditioning: EMOM x 10

    • Odd: Accumulate :30 sec. Hand Stand Hold (sc) Wall walk up to wall & hold
    • Even: 12 Floor Wipers (95lb bar)

    WOD: (10rds) For Time  (25 minute cap)

    • 40 DU’s / 80 SU’s
    • 10 KBS (32/24) (24/16) (16/12)
    • 10 Plate Push ups / HRPU’s
  • WOD:

    May 11, 2017

    Warm up: Dynamic

    WOD: 0:00-15:00 (5rds)

    • 50ft Rack Lunges (50/35) (45/30) (30/20)
    • 12 Renegade Rows @10:00-20:00 (3rds)
    • 10 G2OH (115/80) (95/65) (75/55)
    • 300 yd Shuttle Run @20:00-40:00 (4rds)
    • 40 Air Sq.
    • 4 Rope Climbs
  • WOD:

    May 10, 2017

    Warm up: Shoulder & Hip mobility, warm up Back sq. (5×40%) (5×50%) (5×60%)

    Strength: Back Sq. (5×65%) (5×75%) (5×85%) based off 90% (add 10-15lbs)

    Skill Conditioning: EMOM x 6

    • Odd: 8 Weighted Pistols (sc) banded
    • Even: 10 Hollow Rock + 8 V-ups

    WOD: Every 6 minutes for 30 minutes

    • 500m Run (rx+) (400m Run) (rx) (300m Run) (sc)
    • 12 OHS (115/75) (95/65) (75/55) (55/35)
    • 12 C2B (sc) Pull ups or banded
    • 12 Box Jump overs
  • WOD:

    May 9, 2017

    Warm up: 400m Run, Shoulder mobility, Strict Press warm up sets (5×40%) (5×50%) (5×60%)

    Strength: “Strict Press” (5×65%) (5×75%) (5×85%) (week 9) add 10lbs

    WOD: Teams of (2)

    • 3000m Row (switch every 500m)
    • 150 Wall Balls
    • 50 Hang Power Clean + Jerk (165/115) (135/95) (115/75) (95/65)
    • 25 MU’s  (sc) 75 Ring or Box Dips
  • WOD:

    May 8, 2017

    Warm up: 400m Run, 10 Inch Worms, 10 Good Mornings, warm up sets DL (5×40%) (5×50%) (5×60%) based off 90%

    Strength: DL (week 9) (5×65%) (5×75%) (5×85%) (add 10-15lbs) (based off 90%)

    Skill Conditioning: EMOM x8

    • odd: 3 Kipping swings + 3 kipping pull ups (sc) (6 kipping swings pull ups)
    • even: :30 sec. Hollow hold

    WOD: 10-9-8-7-6-5-4-3-2-1

    • DL (225/155) (185/135) (135/95) (115/75)
    • HSPU’s (sc) from box or L-sit presses
    • Burpee Box Jump overs
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