WOD

WOD

  • WOD:

    August 18, 2017

    Warm up: 400m Row & Hip mobility

    Strength: Front Sq.  (1RM) (1×5@60%) (1×3@70%) (1×2@85%) (1×2@90%) (1×1@95%)

    Acc. Work: EMOM for (8min.)

    • Minute one: 6-10 Pistols assisted or from box
    • Minute two: :40 second weighted plank hold

    WOD: (5rds)

    • 200m Run
    • 10 STOH (155/105) (135/85) (115/75)
    • 15 T2B/K2E

    Modified version: (5rds)

    • 200m Run
    • 10 STOH
    • 15 Kto90

     

  • WOD:

    August 17, 2017

    Warm up: Dynamic warm up

    WOD: (4rds) Every 10 minutes

    • Cal Row 30/20 (sc) 20/15
    • 20 Bar Facing Burpees
    • 20 Thrusters (95/65) (75/55)
    • Cal Bike 30/20 (sc) 20/15

    Modified version: (3rds) every 10 minutes

    • Cal row 20/15
    • 20 Burpees
    • 15 Thrusters 75/55
    • Cal Bike 20/15
  • WOD:

    August 16, 2017

    Warm up: (1×10) DB SL RDL (1×20) Prisoner Sq. (1×10) Banded lateral walk (1×10) Box Jumps

    Strength: Back Sq. (1×5@60%) (1×3@70%) (1×2@85%) (1×2@90%) (1×1@95%)

    Accessory work: (2×6) SL bb Romanian DL (2×6) DB Bulgarian split sq.

    WOD:

    • 800m Run w/mb
    • 50 MB Cleans 20/14
    • 400m Run w/ mb
    • 35 MB Cleans
    • 200m Run
    • 20 MB Cleans

    Modified version:

    • 600m Run w/mb or with out
    • 30 MB Cleans
    • 400m Run
    • 20 MB Cleans
    • 200m Run
    • 10 MB Cleans

     

  • WOD:

    August 15, 2017

    Warm up: Agility work

    Strength: Bench (deload) (5×2@60%)

    WOD: 27-21-15-9

    • Burpee Box Jumps/step ups
    • Bar MU’s /Pull ups
    • Hang Power Cleans (185/125) (135/95) (95/65
    • HSPU’s or  from box

    Modified version:

    • Burpee Step ups
    • Pull ups or Recline rows
    • Hang Power Cleans
    • Push ups

     

  • WOD:

    August 11, 2017

    Warm up:  Rowling

    Strength: “Snatch” (1×3@70%) (1×3@75%) (1×2@80%) (1×2@85%) (1×2@90%) “C&J” (Same percentage)

    WOD: (3rds)

    • 400m Run
    • 25 Wall Balls 20/14
    • 8 Turkish Get ups (24/16) (16/12) (12/8)

    Modified version: (3rds)

    • 400m Run
    • 15 Wall Balls
    • 4 TGU’s
  • WOD:

    August 10, 2017   “CONGRATULATION BRENDON GIGGEY & ERICA POIRIER”

    Warm up: Dynamic stretching

    WOD: #Getting Giggey Witit “Pre-Wedding partner wod”

    Get down on one knee =  100 OHWL (45/25) (25/10)

    After the rings are exchanged = 100 Ring Rows

    Hear the wedding bells ring = 100 KBS (24/16) (12/8)

    Toss the Bouquet = 500m partner ball toss

    Reception will be slamming = 100 Ball slams

    Get down & party = 100 Burpees

    Clean up the party = 100 Power Cleans (95/65) (75/55)

    Hop on the plane for the Honeymoon = 200 DU’s/ 400 SU’s

    Modified version:

    • 50 OHWL
    • 50 Ring Rows
    • 50 KBS
    • 500m Ball toss
    • 50 Ball slams
    • 50 Burpees
    • 50 Power Cleans
    • 400 SU’s

     

  • WOD:

    August 9, 2017

    Warm up: 10 Bulldogs, 10 Sq. abductions, 10 Sq. jumps

    Strength: “Front Sq. (1 RM) (1×5@65%) (1×5@70%) (1×5@75%) (1×5@80%)

    Core work: Tabata abs

    WOD: Running Clock (8min.cap) 12-9-6

    • DL (275/185) (225/155) 
    • HSPU’s or from box then (8min. cap) (3rds)
    • 15 Cal Row
    • 15 GHD’s or weighted sit ups then (8min. cap)
    • (12-16-20) Double KB Front sq. (24/16) (16/12)
    • (20-16-12) KB or DB Snatches

    Modified version: (8min.cap) 12-9-6

    • DL (135/95)
    • HR push ups then (8min.cap) (3rds)
    • 15 Cal Row
    • 15 Weighted sit ups then (8min.cap)
    • (12-16-20) Double KB Front Sq. (12/8)
    • (20-16-12) KB/DB Snatches
  • WOD:

    August 8, 2017

    Warm up: 10, Plate push ups, (1×10) each side lying rotations, (1×10) External rotators, (1×10) Recline rows

    Strength: Bench Press (1×5@75%) (1×3@85%) (1×2@95%)

    WOD: Teams of (2)

    • 1 Mile Run (400m relay)
    • 50 OHS (115/85) (95/65)
    • 50 Toes to rings/bar
    • 50 Burpees
    • 50 Toes to rings/bar
    • 50 OHS
    • 1 Mile Run (400m relay)

    Modified: Teams of (2)

    • 800m Run (200m relay)
    • 30 OHS
    • 30 Toes to rings/bar
    • 30 Burpees
    • 30 Toes to rings/bar
    • 30 OHS
    • 800m Run (200m relay)
  • WOD:

    August 7, 2017

    Warm up: 400m Run, 20 Jumping lunges, 10 Sq. w/bb

    Strength: “Back Sq. (1×5@65%) (1×5@70%) (1×5@75%) (1×5@80%)

    Core work: (3rds) 20 Grasshopper, 20 Coffin sit ups, :20 sec. L-sit hold

    WOD: (5rds) For Time

    • 50 Bar hops w/MB
    • 12 Push Press (115/75) (85/55)
    • 21 KBS (24/16) (16/12)

    Modified: (3rds)

  • WOD:

    August 4, 2017

    Warm up: (2rds) 10 V-raises, 10 Bat Rows, 10 Empty bb Jerks

    Strength: (1×3@65%) (1×370%) (1×3@75%) (1×2@80%) (1×2@85%)

    Acc. Work: Tabata abs (8min.)

    WOD: (20min.cap)

    • 500m Row
    • 9 thrusters (135/95) (95/65)
    • 750m Row
    • 15 Power Cleans
    • 1000m Row
    • 21 Front Sq.

    Modified version:

    • 250m Row
    • 9 Thrusters
    • 500m Row
    • 15 Power Cleans
    • 750m Row
    • 21 Front Sq.
  • WOD:

    August 3, 2017

    Warm up: Dynamic warm up

    WOD: (6rds) For Time

    • 400m Run
    • 24 KBS (24/16) (16/12)
    • 24 Air Sq.
    • 24 Push ups

    Modified version: (4rds)

  • WOD:

    August 2, 2017

    Warm up: 500m Row, Hip mobility

    Strength: Front sq. (based off 90% if needed) (1×5@70%) (1×5@80%) (1×2@85%) (1×2@90%) (1×1@100%)

    Acc. work: Single bb Romanian DL (2×8) (each leg) DB Bulgarian split sq. (2×8)

    WOD: Cash in 13 Snatches (135/95) (95/65) then (10rds)

    • 10 Box Jumps
    • 100m Run

    Cash out: 13 Snatches

    Modified version: 13 Snatches (75/55) then (7rds)

  • WOD:

    August 1, 2017

    Warm up: 10 Explosive Push ups, 10 (db) Rows, 10 Pass thru’s, 15 Bench Press w/bb

    Strength: Bench Press (5×5@85%)

    WOD: Teams of 2

    • 80 Cal Row
    • 80 DU’s/160 SU’s (each)
    • 80 DL (185/125) (135/95) (95/65)
    • 80 Wall Balls 20/14
    • 80 Burpees
    • 80 Wall Balls
    • 80 DL
    • 80 DU’s/160 SU’s
    • 80 Cal Row

    Modified version: 50 reps of everything

  • WOD:

    July 31, 2017

    Warm up: 500m Row, 20 Air Sq., 10 Reverse Lunges, 10 SLRD (pvc)

    Strength: “Back Sq.” (week 7) (1×5@70%) (1×5@80%) (1×2@85%) (1×2@90%) (1×1@100%)

    Core work:

    WOD: EMOM x 20

    • Min. one:  30 DU’s/60 SU’s + 10 Supine Pull ups
    • Min. two:  2 Rope Climb / 6modified
    • Min. three:  5 Sq. Clean + Jerk (135/95) (95/65)
    • Min. four: 10 OHWL (45/25) (each leg)

    Modified version: EMOM x 16

    • Min. one: 30 SU’s / 8 Recline Rows
    • Min. two: 6 modified Rope Climbs
    • Min. three: 3 Sq C&J
    • Min. four: 10 OHWL
  • WOD:

    July 28, 2017
    Warm up: 500m Row, 10 Cossack Sq. (each leg) 10 Broad Jumps, 10 Good Mornings
    Strength: DL (3×5@80%)
    Acc. Work: Single leg RDL’s (2×8) (each leg) (2×10) DB Hamstring curls

    WOD:(3rds) (5min.ladder AMRAP)
    2 OHWL (45/25) (25/10)
    2 Ring Dips or Box Dips
    20 DU’s or 20 SU’s
    4 OHWL
    4 Ring Dips
    40 DU’s or 40 SU’s…etc.
    *One minute rest after each round

  • WOD:

    July 27,2017
    Warm up: Trainer’s choice

    WOD: Running Clock 0:00-15:00 (3rds)
    400m Run
    9 C&J (rx+) (135/95) (rx) 125/85 (sc) 75/55 @15:00-30:00 (3rds)
    400m Run
    6 C&J (185/135) (165/115) (95/65) @30:00-45:00 (3rds)
    400m Run
    3 C&J (225/155) (215/145) (115/75)
    *Modified version 200m Run’s

  • WOD:

    July 26, 2017
    Warm up: 15 Good Mornings, 20 Drop Sq., 10 Knee jumps, 5 (each) Bull Dog
    Strength: “Front Sq.” (1×6@70%) (1×6@80%) (1×3@90%) (1×2@95%)
    Core Work: (10min.cap) (3rds) 20 Coffin Sit ups, 30 Russian Twists, 40 Bicycles

    WOD: (4rds) (25min.cap)
    500m Run
    300m Row
    10 Burpee Pull ups
    Modified version: (3rds) (25min.cap)
    500m Run
    300m Row
    10 Burpee Pullups

  • WOD:

    July 24, 2017

    Warm up: 400m Run, 10 Sq. Abductions, 10 Side swings (each), 10 Front Swings

    Strength: Back Sq. E2M (1×6@70%) (1×6@80%) (1×3@90%) (1×2@95%)

    Core Work:

    WOD: 18-16-14-12-10-8-6-4-2 (30min.cap)

    • Goblet Sq. (24/16) (16/12)
    • Cal Row
    • KB Snatches
    • 1 Rope Climb after every round / 3 modified

    Modified version: 16-14-12-10-8-6-4-2

    • Goblet Sq.
    • Cal Row
    • DB Snatches
    • 3 Modified Rope Climbs after every round

     

     

  • WOD:

    July 21, 2017

    Warm up: 10 Good Mornings, 10 Inch Worms, 10 Pass thru’s, 10 Toe touches

    Strength: “DL” (base off 90% if needed) (5@75%) (3@85%) (2@95%)

    Core Wod: (3rds) 15 V-ups, 15 Russian twists, 15 Floor wipers

    WOD: Chipper (20min.cap)

    • 50 Cal Row
    • 40 Pull ups
    • 30 Thrusters (115/80) (95/65)
    • 1 Mile Run/1600m Row

    Modified version:

    • 50 Cal Row
    • 40 Recline Rows
    • 30 Thrusters
    • 800m Run
  • WOD:

    July 20, 2017

    Warm up:

    WOD: (8rds) (modified) (6rds)

    • 8 Pistols /assisted
    • 8 GHD’s or 8 Weighted Sit ups
    • 8 Air Sq.
    • 8 KBS (32/24) (24/16) (16/12)
    • 8 SDLHP (95/65) (75/55)
    • 8 Hang Power Cleans
    • 8 STOH
    • 8 Cal Row

     

     

  • WOD:

    July 19, 2017

    Warm up: 400m Run, Hip mobility

    Strength: “Front Sq.” (week5) (1×8@65%) (1×6@75%) (1×4@85%) (1×4@90%)

    Gymnastic Conditioning: EMOM x6 (even: L-sit Rope Climbs) (odd: 50 DU’s)

    WOD: (5rds)

    • 9 HSPU’s
    • 500m Row or 400m Run
    • 15 OHS (95/65) (75/55) (65/45)

    Modified version: (3rds)

    • 9 HSPU’s from box
    • 500m Row
    • 15 OHS
  • WOD:

    June 18, 2017

    Warm up: (1×10) Renegade Row (1×8) SA OH Press (1×5) MB Slams

    Strength: Bench Press (3×5@80%)

    WOD: Teams of (2)

    • 50 KB Snatches (24/16) (20/12) (16/8)
    • 75 T2B/K2E
    • 150 Push ups
    • 75 T2B/K2E
    • 50 (kb) Snatches

    Modified version:

    • 30 DB Snatches
    • 50 K2E
    • 100 Push ups
    • 50 K2E
    • 30 Snatches

    *Partner chips away while the other runs 400m

  • WOD:

    July 17, 2017

    Warm up: 400m Run, 20 Glute bridges, 10 Sq. abduction

    Strength: “Back Sq.” (week 5) (1×8@65%) (1×5@75%) (1×4@85%) (1×4@90%) based off 90%

    Core wod: (2rds) One minute stations

    WOD: EMOM for 20

    • 15/12 Cal Row
    • 15 Wall Balls 20/14
    • 8 Burpee Box Jumps
    • 8 DL (225/155) (185/125) (135/95)

    Modified Version EMOM for 20

    • 10/8 Cal Row
    • 10 Wall Balls
    • 4-6 Burpee step ups
    • 6 DL
  • WOD:

    July 15, 2017

    Warm up: Trainer’s Choice

    Strength: “Snatch Pull” (1×5@85%) (1×5@90%) (1×5@95%) (1×5@100%) (based off 1RM snatch) “Clean Pull” (1×5@85%) (1×5@90%) (1×5@95%) (1×5@100%) (based off 1RM C&J)

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

    • HSPU / from box
    • Tire Flips
    • Front Sq.
  • WOD:

    July 14, 2017

    Warm up: 500m Row, Shoulder mobility

    Strength: “Split Jerk” E2M for 10 (1×3@65%) (1×3@70%) (1×3@75%) (1×2@80%) (1×2@85%) based off C&J 1RM

    Acc. work: DB curls (2×6-8) superset 6-8 DB skull crushers

    WOD: For Time

    • 800m Run
    • 30 Strict Press (95/65) (75/55) (65/45)
    • 800m Run
    • 25 Push Press (135/95) (115/75)  (95/65)
    • 800m Run
    • 20 Push Jerks (185/125) (135/95) (115/75)
  • WOD:

    July 13, 2017

    Warm up: Dynamic

    WOD: “Crossfit Baseball” AMRAP (35min.cap)

    • Lunges to 1st base: 10 Push ups on d-ball
    • Bear Crawl to 2nd base: 10 Hollow Rocks
    • Crab Walk to 3rd base:  30 Plate 2 OH

    *Home base: 10 reps of randomly selected movements out of hat

     

  • WOD:

    July 12, 2017

    Warm up: “Bring Sally up”

    Strength: “Front Sq.” E2M (1×8@65%) (1×8@70%) (1×6@80) (1×6@85%)

    Core work: 10-20-30 (12min.cap) V-ups, Weighted sit ups, Plank Hold

    WOD: E2M for (18)

    • 100m Run
    • 30 DU’s / 60 SU’s
    • 15 KBS (24/16) (20/12) (16/12)
  • WOD:

    July 11, 2017

    Warm up: (2×10) Push ups, (2×15) Bent over rows, (2×5) Clapping push ups

    Strength: “Bench Press” (5@75%) (3@85%) (2@95%)

    WOD: Teams of (2)

    • 150 Wall Balls 20/14 – partner in HS hold
    • 100 Cal Row – partner plank hold
    • 75 Burpee Box Jump overs – partner Wall Sq. hold
    • 25 Bear Complex (165/115) (135/95) (115/75) (95/65)
  • WOD:

    July 10, 2017

    Warm up: 400m Run, 15 Prisoner Sq., 10 Banded lateral walks

    Strength: “Back Sq.” (1×8@65%) (1×8@70%) (1×6@80%) (1×6@85%)

    Skill: (2×10) (Sl) (DB) RDL (2×6) Reverse lunges @45% of BS

    WOD: (25min.cap)

    • 21 OHS (95/65) (75/55) (65/45)
    • 21 Pull ups or Recline Rows
    • 18 (rx) Sq. Snatches (sc) Power Snatch
    • 18 Pull ups or recline rows
    • 15 OHS
    • 15 Pull  ups or recline rows
    • 12 Sq. Snatches or Power Snatch
    • 12 Pull ups or recline rows
    • 9 OHS
    • 9 Pull ups or recline rows
    • 6 Sq.  Snatches or Power Snatch
    • 6 Pull ups or recline rows
    • 3 OHS
    • 3 Pull ups or recline rows
  • WOD:

    July 7, 2017

    Warm up:

    • 400m Run
    • 10 Split sq. on plate
    • One minute Plank
    • 10 Sq. into tuck jumps
    • 10 Good Mornings

    Strength: DL (5×3@80%)

    Core Work: (3×10) Rollouts, superset (3×20) Russian twists

    WOD: (3rds) (25min.cap)

    • 100m Rack Walk (32/20) (24/16)
    • 60 DU’s or 120 SU’s
    • 30 Alt. Pistols (sc) banded or 50 Air sq.
    • 30 Cal Row
  • WOD:

    July 6, 2017

    Warm up: Dynamic

    WOD: Running Clock 0:00-25:00

    • 21 Thruster’s (95/65) (75/55) (65/45)
    • 400m Run
    • 15 Thrusters (115/80) (85/65) (75/55)
    • 400m Run
    • 9 Thruster’s (135/95) (95/75) (85/65)
    • 400m Run
    • 6 Thrusters (155/105) (115/85) (95/75)
    • 400m Run
    • 3 Thrusters (185/135) (135/95) (105/85)
    • 400m Run (from 25:00-35:00) 21-15-9
    • SDLHP (95/65) (75/55)
    • Ring or Box Dips (35:00-45:00) Ascending ladder
    • 2 Weighted Sit ups (45/25) (25/10)
    • 2 OHWL
    • 4 Sit ups
    • 4 OHWL…etc
  • WOD:

    July 5, 2017

    Warm up: 400m Run, 10 each side Cossack Sq., 10 Jumping Lunges

    Strength: “Front Sq.” (every 2min.) (week 3) (1×8@65%) (1×8@70%) (1×6@80%) (1×6@85%)

    Acc. work: Reverse Lunges (3×6)

    WOD: (4rds) (25min. cap)

    • 21 Goblet Sq. (24/16) (16/12)
    • 18 Cal Row
    • 15 T2B / K2E
    • 12 DB Snatches (70/50) (50/35) (40/25) (6 each arm alt.)
  • WOD:

    July 3, 2017

    Warm up: 10 Sq. w/band, Back sq. w/bb w/2 sec. pause  @ bottom

    Strength: E2M for (8) “Back Sq.” (1×8@65%) (1×8@70%) (1×6@80%) (1×6@85%) (week 3)

    Core Work: (3×10) Bar rotation, (3×10) T2B/K2E

    WOD: For Time

    • 400m Run
    • 21 C&J (135/95) (115/75) (95/65)
    • 3 Rope Climbs (9 modified) (rx) legless
    • 400m Run
    • 15 C&J
    • 2 Rope Climbs (6modified)
    • 400m Run
    • 9 C&J
    • 1 Rope Climb (3)
  • WOD:

    July 1, 2017

    Warm up: Trainers choice

    Strength: “Clean Pull” (of your C&J)  (1×5@85%) (1×5@90%) (1×5@95%) “Snatch Pull (same as Clean pull%)

    WOD: For Time

    • 800m Run
    • 30 Plate Push ups
    • 60 Air Sq.
    • 30 G2OH (135/95) (115/75) (95/65)
    • 60 Air Sq.
    • 30 Plate Push ups
    • 800m Run

     

  • WOD:

    June 30, 2017

    Warm up: Review Split Jerk

    Strength: Split Jerk (every :90 sec.) (65%x3) (70%x3) (75%x3) (80%x3)

    Acc. Work: (2×10) Three way raises, superset (2×10) DB Press (sa)

    WOD: (3rds) For Time

    • 500m Row or 400m Run
    • 4 (each arm) Turkish Get ups (24/16) (16/12)
    • 21 KBS
  • WOD:

    June 29, 2017

    Warm up: Trainer’s choice

    WOD:

    • 50 Cal Row
    • 50 MB Vups
    • 50 Wall Balls
    • 400m Run
    • 40 Cal Row
    • 40 Vups
    • 40 Wall Balls
    • 400m Run
    • 30 Cal Row
    • 30 MB V-ups
    • 30 Wall Balls
    • 400m Run
    • 20 Cal Row
    • 20 V-ups
    • 20 Wall Balls
    • 400m Run
    • 10 Cal Row
    • 10 V-ups
    • 10 Wall Balls
    • 400m Run
  • WOD:

    June 28, 2017

    Warm up: (2×10) Sq. w/band abduction, Bull Dog complex (1×10)

    Strength: “Front Sq.” hatch program every 90 seconds (1×10 @60%) (1×8@65%) (1×6@70%) (1×6@75%) (1×6@80%)

    Acc. work: Core day (3×20) Leg lifts, superset (3×10) elbow touch side plank 

    WOD: “Bradshaw” (30min. cap) (10rds)

    • 3 HSPU’s
    • 6 DL (225/155) (185/135) (135/95)
    • 12 Pull ups / Recline Rows
    • 24 DU’s /48 SU’s

     

  • WOD:

    June 27, 2017

    Warm up: (2×5) 4 count raises (2×8) Explosive Push ups (2×5) DB Row

    Strength: “Bench Press” (5×3@80%)

    WOD: Teams of 2

    • 1 Mile Run (400m relay)
    • 75 Power Cleans (155/105) (135/95) (115/75)
    • 50 Push Jerks
    • 25 Ring MU’s / 35 transitions /50 Dips
    • 75ft HSW each (sc) 6 Wall Climbs each

     

  • WOD:

    June 26, 2017

    Warm up: 400m Run (5 Hold @bottom sq. for 3 seconds w/bar), (5 descent into sq. for 3 seconds),( 5 sq. regular)

    Strength: “Back Sq.” (hatch program week 2) (1×10@60%) (1×8@65%) (1×6@70%) (1×6@ 75%) (1×6@ 80%)

    Acc. work: (2×8) DB vertical Jump, superset (2×6) Speed reverse lunges each let

    WOD: 30-20-10

    • Cal Row
    • DB Step ups (45/30) (40/25) (35/20)
    • Burpee Box Jumps
  • 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
Page 1 of 3512345»102030Last »
Massachusetts web design company