CrossFitWOD

Triple Decker Wall Ball

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Jim

Indoors Primarily

Warm Up
2 Rounds
40s on 10s off
Med Ball Thrusters
MB Active Hug Squat Hold
MB Hamstring Curls
½ Kneeling Reverse Cross Chops left
½ Kneeling Reverse Cross Chops right

Mobility
Quad Rolling
Couch Stretch

Strength
E2MOM12
Back Squat
3 Reps

WOD
60/50 Calorie Row
50 Wall Balls
40/30 Calorie Row
30 Wall Balls
20/15 Calorie Row
10 Wall Balls

Level 2 – 50-40-30-20-10-10
Level 1 – 30-30-20-20-10-10
ADV – 2 Rounds – rest 5 minutes between rounds 1st round – 11ft Wall Balls. 2nd round 30/20lb ball

Outdoor WOD
800m Run
50 Wall Balls or DB Thrusters 20’s|15’s
600m Run
30 Wall Balls or DB Thrusters
400m Run
10 Wall Balls or DB Thrusters

Level 2 – 50-40-30-20-10-10
Level 1 – 30-30-20-20-10-10
ADV – 11ft Wall Balls or 30/20lb ball

Extra Work
EMOM 12
Odd – 4 Bench Press 3-1-X-1*
Even – 8 Bent Over T-bar or Barbell Row

* 3 Second negative, 1 second pause, explode up, 1 second reset at the top.




On the Run

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Tim

Outdoors Primarily

Warm Up
6:00 AMRAP
200M Run
10 Single Arm DB High Pull
10 Single Arm DB Thruster
100M DB Carry

Accessory
40s work/ 10s Rest x2
With Mini Band:
1. Hollow Hold Pull-over with DB*
2. DB Glute Bridges
3. Bicycle Abs
4. Push Up Walk**

* band around the calves for an extra challenge
** In a high plank with the mini-band around forearms, walk right to left of mat with Push-up

WOD
4 Rounds
400m Run
10 Alternating SA Beast Makers 50|35
200m DB Carry
15 DB Sit-up to Overhead Press

Level 2- 40|25
Level 1- 30|15
ADV- 70|50, Medball GHD- 20 Reps

 




Pulley System

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Pre-WOD Mobility

Indoors Primarily

Warm Up
15 Burps
With a Band
15-12-9
Deadlift
Push Ups
Bent Over Row
Then
15 Burps

Mobility
Hamstring Stretching
Lat Stretching

Accessory
EMOM10
Odd – Banded RDL- 10 Reps (empty bar, use more banded resistance before adding load if it isn’t enough)
Even – Bandy Pull- Aparts 10-15 Reps

WOD
8 Rounds
5 Deadlifts 275|185
10 Pull-ups
15 Burpees

Level 3- 225|155, 7 Pull-ups
Level 2- 185|125
Level 1- 135|95
ADV – 315|205, 5 Chest to Bars + 5 Bar Muscle Ups, Lateral Burpees

Outdoor WOD
8 Rounds
5 Deadlifts 275|185
10 Bent Over DB Rows 50’s|35’s
15 Burpees

Level 3- 225|155, 40’s|25’s
Level 2- 185|125, 35’s|20’s
Level 1- 135|95, 25’s|15’s
ADV – 315|205, Lateral Burpees

Extra Work
120s Bike for Cals*
120s T2b
90s Bike
90s T2b
60s Bike
60s T2b
30s Bike
30s T2B

Rest 3 mins

Repeat with Row and Sit Ups
ADV – GHD

*No transition time between exercise, hustle between stations




Turn Up & Over Tuesday

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Carly

Outdoors Primarily

Warm Up
:30 work/:10 Rest
-Lateral Up/Overs
-Strict Press
-BB High Pull From Mid Hang
-BB Front Squat with 2 second pause

:30 Rest

1:00 of Each no rest
-Box Jumps with Step Over
-Push Press with 5 Second Pause in overhead position
-BB Muscle Clean
-BB Thruster

Mobility
Box Stretching
Calf and World’s Greatest

Strength
E2MOM14
1 Power Clean
1 Hang Squat Clean
1 Jerk

WOD
14 Minute AMRAP
21 Box Jump Overs
15 Hang Power Cleans 115|75
9 Thrusters

Level 2 – 95|55
Level 1 – 75|35
ADV – Get more Reps

Extra Work
5x
200m Shuttle Run
Rest 1:1

Start at the 300m, sprint to the 400m, sprint to the 200m and sprint through the 300m finish. Touch the ground at each turn around and stop facing the same direction each time.




Burning Daylight

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Dave

Inside Primarily

Warm-up
2 Rounds
-20 KB Toe Taps Each side
-10 KB Lateral Swings
-10 KB Ski Swings
-10 Single Arm KB Push Press Each Side

Strength
EMOM10
Push-press
1 Rep

WOD – Assault/Rogue Bike
15 Minute EMOM
1. 12|10 Calorie Bike
2. 20 Kettlebell swings 2|1.5
3. 50 Double Unders

Level 3- 10|8, 15 Swings 1.5|1, 30 Double Unders
Level 2 – 8|6, 1.5|1, 20 Double Unders or 60 Singles
Level 1 – 6|4, 1|0.75, 30 Singles
ADV – 15/12, Single Arm Snatches @ 10 each arm, Heavy Rope

WOD – Schwinn/C2 Bike
15 Minute EMOM
1. 18|15 Calorie Bike
2. 20 Kettlebell swings 2|1.5
3. 50 Double Unders

Level 3- 15|12, 15 Swings 1.5|1, 30 Double Unders
Level 2 – 12|10, 1.5|1, 20 Double Unders or 50 Singles
Level 1 – 6|4, 1|0.75, 30
ADV – 22/18, Single Arm Snatches @ 10 each arm, Heavy Rope

Outdoor WOD
15 Minute EMOM
1. 200m Run
2. 20 Kettlebell swings 2|1.5
3. 50 Double Unders

Level 3- 15|12, 15 Swings 1.5|1, 30 Double Unders
Level 2 – 12|10, 1.5|1, 20 Double Unders or 50 Singles
Level 1 – 100m Run, 1|0.75, 30
ADV – 200m KB Run, Single Arm Snatches @ 10 each arm, Heavy Rope

Extra Work
10 min EMOM
Odd – 10 second HS Hold, 6 Strict HSPUs, 10 second HS Hold*
Even – 10 Second Pull Up Hang, 12 T2b, 10 Second Pull Up Hang**

Sets are ideally done unbroken for the first few rounds.
*Kip where need be or perform db strict Press
**scale the # of t2b as necessary.




Sunday School

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Ellie getting WOD ready!

Outdoors Primarily

Warm Up
Coaches Choice

Mobility
Chest Rolling and Stretching

Strength
E2MOM12
Hang Power Snatch
2 Reps

WOD
3 Rounds
In 2 Minutes Complete
15/12 Calorie Row
Then AMRAP Push-ups

Rest 1 Minute

In 2 Minutes Complete
15/12 Calorie Row
Then AMRAP Sit-ups

Rest 1 minute

Score= Total Reps




Thrusters On Notice

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Kayla

Outdoors

Warm-up
8:00 AMRAP
200M Run
5 Squat Mornings
:20 Front Squat Hold
10 Seated Strict Press
:20 Overhead Hold

Strength
Thruster
Work up to a heavy triple

WOD
800m Run
20 Front Squats 155|105
400m Run
20 Front Squats
800m Run

Rest 3 Minutes

Then Complete
400m Run
10 Thrusters 155|105*
200m Run
10 Thrusters
400m Run

Level 3 135|95
Level 2 115|75
Level 1 95|55
ADV- 185|125

*The weight you choose should be heavy for the thrusters. Small broken up sets are acceptable

Extra Work
3 Rounds
50’ HS Walk**
5 Squat Snatch 155|105*

Rest 1:1

3 Rounds
50’ HS Walk
3 Squat Snatch 185|125

Rest 1:1

3 Rounds
50’ HS Walk
1 Squat Snatch 205|135

*Adjust weights as necessary
** Scale to 25ft or 3 Wall Climbs




Devil Of A Friday

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Katie

Gym Announcements
For our biker friends. We have a new bike rack, please be sure to Lock up your bike once you arrive, even if you are outside for class.

Southie Saturday Skill Session
We’re excited for the return of our Southie Skill Sessions! This week we are working on Push-Ups, Handstand Holds and Handstand Push-Ups.
The party starts This Saturday the 19th at 7AM. All levels are welcome from beginners to advanced athletes! Registration is required due to limited spaces and social distancing guidelines we have 16 spots available. Class is currently full, if you would like to be added to a wait list please email [email protected] Also, be on the lookout for more sessions to come!

Outdoors Primarily

Warm Up
2 Rounds
:40 Work/:10 Rest and Switch
-Lateral Up/Over
-Bearcrawl with Dumbell Right Side (left Side on Round 2)
-Single Leg Deadlift To Single Arm Press Right Side
-Single Leg Deadlift To Single Arm Press Left Side

Mobility
Hamstring Softball Rolling on the Box
World’s Greatest Stretch on the Box

Strength
E2MOM12
Tempo Deadlift 31X1*
3 Reps

*Each Rep Starts at the Top – 3 Second Negative, 1 Second at the Bottom, Explode Up, 1 Second Reset at the Top

WOD
12 Minute AMRAP
10 SA Alternating Devil’s Press 50|35
10 SA Overhead Lunge R
10 SA Overhead Lunge L
15 Box Jumps 24|20

Level 2 – 40|25
Level 1 – 25|15
ADV – 70|50, 27|24inch box

Extra Work
30-20-10
Cal Row
15-10-5
Bench Press @ Bodyweight

Rest 3 mins

30-20 -10
Row
15-10-5
Bench Press @ ¾ Bodyweight

Scale to ¾ Bodyweight and ½ bodyweight or however you see fit.




Tabata In A Half Shell

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Josh

Outdoors Primarily

Warm Up
½ Tabata X 3
Bent Over Barbell Rows – (Overhand – Underhand – Static Iso Hold)
Muscle Cleans – (High Hang, Mid Hang – Floor)
STOH – (Press – Push Press – Push Jerk)
Jump Rope – Singles – Doubles – Doubles

Mobility
Full Body Roll

WOD
½ Tabata For Each Movement (8 Minutes total each round).
Rotate to the next movement, no rest between.
1. Row
2. Clean 135|95
3. Push Jerk 135|95
4. Double Unders

Rest 3 Minutes

Repeat 2 Times for 3x total

*Score is 4 different totals for the 3 rounds. Divide double unders by 3, single unders by 5

Level 2- 115|75
Level 1- 95|55
ADV- 155,105




You Break It, You Bought It

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Coach Andrea!

Indoors Primarily

Warm-Up
2 Rounds
-20 Mini Band Mt. Climber*
-15 Mini Band Hollow Pulses
-10 Crab Walk With Mini Band – (Up and Back x 5)
-10 BB Front Squat With Mini Band around top of knees

Mobility
Quad Rolling
Quad Stretching

Strength
E2MOM12
Front Squat
2 Reps
2 Reps
2 Reps
1 Rep
1 Rep
1 Rep

MOD Strength (No Rack)
E2MOM12
Tempo Front Squat 3-1-x-1*
5 Reps
5 Reps
5 Reps
3 Rep
3 Rep
3 Rep

*3 Seconds Down, 1 Second Pause, Explode Up, 1 Second Pause at the Top

Assault|Echo Bike WOD
3 Rounds
20|15 Calorie Bike
30 Unbroken Wall Balls*

*Every time you break hop back on the bike and complete 5/4 Cals

Level 2- 15/12 Calorie Bike
Level 1- 12/10 Calorie Bike
ADV – 30|20 Cal Bike & 30|20 Wall balls

Schwinn/C2 Bike WOD
3 Rounds
30|22 Calorie Bike
30 Unbroken Wall Balls*

*Every time you break hop back on the bike and complete 5/4 Cals

Level 2- 22/18 Calorie Bike
Level 1- 18/15 Calorie Bike
ADV – 45|30 Cal Bike & 30|20 Wall balls

MOD WOD (Outdoor or Indoor)
3 Rounds
300m Run
30 Unbroken Barbell Thrusters 45|35*

*Every time you break complete 5 burpees

Level 1- 20 Barbell Thrusters per round
ADV – 65|45

Extra Work
21-15-9
Ski Cals
GHD Sit Ups

Rest 5 Minutes and Repeat with T2B in Reverse Order




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