Team Wednesday – CompetitorWOD
Warm-up Partner Up A: 15/12 Calorie Bike B: Max Quality L Pull Ups Switch A: 15/12 Calorie Bike B: Max SA DB Snatches Switch Warm Up Squat Clean & Split Jerk Partner Strength Minutes 0-5 Clean and Jerk (Doubles) @80% of Max. Resting 1:1 with your partner 1=2 Reps Minutes 5-7 Rest Minutes 7-10 Clean […]
Come Meet Coach
Hey Guys. Sorry for the last minute notice, but if anyone is interested in going to this tomorrow I will be leaving Southie around noon. I love me some Greg Glassman! -Amy
Maxed Out Lift – CompetitorWOD
Warm-up 30/25 Calorie Row then 10 Power Snatches 7 OHS 5 Drop Snatches 3 Squat Snatches *Repeat and add weight Strength Push-press 5-5-5-5 WOD Five 3-minute rounds of: 10 Overhead Squats (185,125) 10 Box jumps, 36, 28 inches Row for max calories Rest 2 Minutes between Rounds. After the last round rest 2 minutes and […]
Back Squats & Triplet – CompetitorWOD
Warm-up With class Strength Back Squat 3-3-3-3-3 WOD 3 Rounds 30 Wallballs 20 Toes to bar 10 Power Snatches (135,95)
Floater – CompetitorWOD
For time: 42 GHD sit-ups 115-lb. squat clean thrusters, 21 reps 30 GHD sit-ups 115-lb. squat clean thrusters, 15 reps 18 GHD sit-ups 115-lb. squat clean thrusters, 9 reps Credit: crossfit.com
Saturday Mixer – CompetitorWOD
Warm-up With class WOD 5 Rounds 400m Run 10 Squat Cleans (185,125) 15 Chest to Bar Pull-ups 50 Double Unders
Open Wod 17.1 – CompetitorWOD
Open WOD 17.1 TBA Optional WOD 2 (depending on the workout) Rotating Every Minute for 15 Minutes 1. 12 Burpees 2. 12/10 Calories on Bike 3. 12 Box Jumps
Wednesday Work – CompetitorWOD
Deadlift/Gymnastics EMOM21 1. Deadlift – 5 reps @ 80% of Max. -Must use negative. If you need to do singles scale the weight. 3’s and 2’s are fine. Follow the weight down on the final rep as well 2. 7 Strict Deficit HSPUs – Choose a challenging where you can do 7 within a minute. […]