Floater – CompetitorWOD
Floater 3 Rounds 10/7 Muscle Ups 20 Power Cleans (185,125) 30 Alternating Pistols
AMRAP: Work – CompetitorWOD
Warm Up With General Classes WOD 3 Rounds In 5 Minutes Complete 800m Run then AMRAP Back Squats (185,125) Rest 1 Minute In 5 Minutes Complete 400m Run 20 Burpees Then AMRAP Toes to Bar Rest 1 Minute
Open WOD 15.3 – CompetitorWOD
Warm-up With General Class Open WOD 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 100 double-unders scaled open- 50 wallballs/200 singles Post WOD Strength For Max Weight: 10 Hang Power Cleans (You may rest in the hang or the rack position. If your hands come […]
Hump Buster – CompetitorWOD
Warm-up 2 Rounds 5 Strict L Pull Ups 10 Clapping Push Ups 15 Jumping Air Squats Then 2 Rounds 10 Snatch Pulls 10 Tall Snatches 10 Squat Snatches *add weight to bar for 2nd round Oly Snatch 2×3 @ 75% 2×3 @ 80% 2×3 @ 85% Strength Front Squat 5-5-5-5 WOD 10 Deadlifts (345,225) 20 […]
Benchmark Nutrition Challenge WODs – CompetitorWOD
Warm-up With General Class Hollow Rock Challenge Week 2 20 Reps Benchmark 1 (10 Minute Cap) 30 Clean and Jerks for Time @ Bodyweight Level 2- 50% BW Level 1- 30% BW Benchmark 2 Max Unbroken Pull Ups Benchmark 3 1000m Row for Time
MLK Day – We are Open! – CompetitorWOD
Reduced schedule today with All Levels Classes in Southie Green only at 530, 630, 9, 11, 12, 4, 5, 6 & 7pm. Warm-up With general class Strength Back squat 3-3-3-3-3 WOD 150 Double Unders 25 Overhead Squats (135,95) 100 Double Unders 25 Overhead Squats 75 Double Unders Cashout Tabata GHD Sit-ups 10s Rest= Static hold
Floater – CompetitorWOD
Floater 7 min AMRAP 7 Power Cleans (185/125) 7 PHSPU WOD Credit- CF Mayhem
Saturday Partner WOD – CompetitorWOD
Warm Up With General Class Partner WOD 100/80 Calorie bike 50 Burpees 100 Power Snatches (75,55) 50 Burpees 100 Calorie row 50 Burpees 100 Box Jumps
Crossfit.com WOD Credit – CompetitorWOD
Warm-up 3 Rounds 10 Double Unders (Left Leg Only) 10 Double Unders (Right Leg Only) 10 Front Rack Lunge/Press (Right Lunge, Press, Return. Left Lunge, Press, Return = 2 Reps) Mobilize with Foam Roller and OH Anchor Strength 1. Front Squat 5-4-3-2-1-1 (75-80-85-90-95-100%) 2. Push-Press 5-4-3-2-1-1 (75-80-85-90-95-100%) WOD 135-lb. thrusters, 10 reps 50 double-unders 135-lb. […]