CrossFitWOD

Warm Up
2 Rounds
-200M Run
-Scap Push-Up*
-60 Singles Alt. Feet**
-12 Seated SA KB Press***

*Round 2 – Inverted, wall facing
**Double Unders or attempts
***KB Push Press

Skill
Handstand Walk

WOD (30 Minute Cap)
600m Run
50 Kettlebell Swings 1.5|1
60 Double Unders
5 Wall Climbs

Rest 1 Minute

600m Run
50 Goblet Lunges
60 Double Unders
5 Wall Climbs

Rest 1 Minute

600m Run
50 KB Push-Press*
60 Double Unders
5 Wall Climbs

*Split reps between arms

Level 2-1|0.75,3 WallClimbs
Level 1- 0.75|0.5 10 Push-ups
RX+ 50ft Handstand Walk
ADV – Kettlebell Snatch, Overhead Lunge, 100ft Handstand Walk

Extra Work – Active Recovery
Row
3×60 Cals
4×40 Cals
5×20 Cals
1 minute rest between all efforts

In-House Team Throwdown! – Saturday 5/14
The In-House competition is for everyone: newbies, first time competitors, long time members, seasoned athletes and everyone in between. It’s a no-pressure opportunity to have some fun in a friendly competition format as well as an opportunity to meet some new people at the gym… because we’ll be making the teams for you!

Teams will be co-ed and will be made up of 2 Rx/ADV athletes and 1 Scaled athlete. You will choose the division you wish to participate in and then complete the workouts with the prescribed weights or movements. Your coaches will be creating the teams to make sure that they are fair AND fun. We’ll announce the teams and workouts ahead of time so that you will have the opportunity to meet and come up with a game plan. Creative team names and outfits are HIGHLY encouraged but not required.

As always, we’ll close the day out with some adult bevy’s and a BBQ in the parking lot. To reiterate, this is more fun than competitive. We encourage EVERYONE that is able to make it to sign up and participate! If you are on the fence, talk to someone in class who took part last year or ask one of your coaches.

For registration Follow This Link. $20 Registration – All $$ will go to a BBQ Parking Lot Party to be held immediately after the Throwdown

Not sure which division you should sign up for? Use these suggested standards as a guideline.

-Rx Division-
Unassisted Pull ups
Box Jumps 24, 20”
Wall balls 20/14# to 10’ Target Males – (9′ Target Females)
1.5/1Pd Kettlebell Swings

-Scaled Division-
Jumping Pull ups
Box Jumps OR Step ups 24, 20”
Wall balls 14/10# to 10’ target (9′ target for ladies)
1.5/1Pd Russian Kettlebell Swings

-Advanced Division-
Chest To Bar or Bar Muscle Ups
1.5/1pd Single Arm KB Snatch
30/20# Wall Ball to 10′ target (9′ for ladies) – 5 at a time

Warm Up
40s Work|10s Rest*
-Step Ups
-BB Good Mornings
-Single Leg Touchdowns R
-Single Leg Touchdowns L
-BB Snatch Grip High Pulls
-Box Jump Overs
-BB Snatch Grip Push Press
-Single Leg V-Ups
-BB High Hang Muscle Snatch
-10 of each – I’s, Y’s, T’s, W’s

Strength
E2MOM12
Tempo Deadlift
3-1-X-1
2 Reps

WOD (20 min Cap)
10-9-8-7-6-5-4-3-2-1
Power Snatches 95|65
Toes to Bar
Box Jump Overs 24|20

Level 2- 75|50
Level 1- 65|35
ADV – 27|24 inch

Extra Work
4 Rounds of
7 Bar Muscle Ups
3 Rope Climbs

ADV – 5 Rounds, Ring Muscle Ups

Harpoon 5 Miler
Join us for our next Sunday Runday Funday! The Harpoon 5 Miler is coming up and you don’t want to miss it. This race is right in Southie and benefits The Angel Fund for ALS research. The race is Sunday May 22nd. This sells out quickly so don’t sleep on registration. For more information and to register Click HERE!

Warm-up
E3MOM 6
12/10 Calorie Bike*
15 Med Ball Thrusters
AMRAP
Med Ball Deathmarch

12/10 Calorie Bike
15 Med Ball Push-Press To Target
AMRAP
Box Squat with Med Ball in front rack**

Strength
EMOM10
Box squat
2 Reps

*These are intended to be done at 55-70% focusing on bar speed exploding out from the bottom position. Add chains where able.

WOD (18 Minute Cap)
E3MOM
15|10 Cal Bike
15 Wall Balls 20|14
Then AMRAP Sit-Ups

-Continue until you accumulate 100 Sit-ups

Schwinn = 22|15 Cals

Level 2- 115|75,75 Sit-ups
Level 1- 95|55,50 Sit-ups
ADV – 30|20lb, GHD

Extra Work
600ft SB Carry
600ft Farmer Carry
600 ft Front Rack Carry with KB/DBs

Rx – 150|100lb Sandbag, 70|53’s farmers, 53|35’s Front Rack

+partition as needed

Normal Schedule Today – Good Luck to everyone taking on The Boston Marathon today!

Warm Up
Partner Up!
Partner 1- Run 200m
Partner 2- Arnold Press
-Switch-

P1- Run 200m
P2- Reverse Flys
-Switch-

P1- Run 200m
P2- Front Raise to Lat Raise
-Switch-

Skill
Pull-ups
Butterfly pull-ups

WOD (30 minute cap)
“Marathon Monday”
5 Rounds
4 Squat Clean and Jerks 185|125
15 Chest to Bar Pull-ups
13 Burpee lateral jumps
After 5 rounds are complete:
800m run

*Your time is your total time for all 5 rounds plus the 800m sprint.

Today we WOD to honor everyone who was impacted by the Marathon bombings. Make sure you sprint your heart out on that 800m run!

Level 3- 155|105
Level 2- 135|85, chin over bar, 4 Rounds
Level 1- 105|55, 10 chin over bar, 4 Rounds

Cold/Rainy weather subs – 1000m ski/row or 1.5 mile bike

Extra Work
JT WIth Guts
15-12-9
HSPU
Push-ups
Ring Dips

*after each set complete 21 situps
*complete all 15 reps of each movement then do 21 sit ups..etc

ADV 21-15-9 /GHDSU

Warm-up
Happy Easter!
1 Min at each Station
-Ski
– KB Weighted Step Ups
– KB DL High PUll
– SA KB Press*

*switch arms half way

Mobility
Shoulder Rolling

Strength
E2MOM10
Push-press
5 Reps

WOD
4 Rounds
1 Minute Ski
1 Minute Box Jump Overs
1 Minute Sumo Deadlift High-Pull 75|55
1 Minute Push-Press
1 Minute Rest

Level 2- 65|45
Level1- 55|35

In-House Team Throwdown! – Saturday 5/14

The In-House competition is for everyone: newbies, first time competitors, long time members, seasoned athletes and everyone in between. It’s a no-pressure opportunity to have some fun in a friendly competition format as well as an opportunity to meet some new people at the gym… because we’ll be making the teams for you!

Teams will be co-ed and will be made up of 2 Rx/ADV athletes and 1 Scaled athlete. You will choose the division you wish to participate in and then complete the workouts with the prescribed weights or movements. Your coaches will be creating the teams to make sure that they are fair AND fun. We’ll announce the teams and workouts ahead of time so that you will have the opportunity to meet and come up with a game plan. Creative team names and outfits are HIGHLY encouraged but not required.

As always, we’ll close the day out with some adult bevy’s and a BBQ in the parking lot. To reiterate, this is more fun than competitive. We encourage EVERYONE that is able to make it to sign up and participate! If you are on the fence, talk to someone in class who took part last year or ask one of your coaches.

For registration Follow This Link. $20 Registration – All $$ will go to a BBQ Parking Lot Party to be held immediately after the Throwdown

Not sure which division you should sign up for? Use these suggested standards as a guideline.

-Rx Division-
Unassisted Pull ups
Box Jumps 24, 20”
Wall balls 20/14# to 10’ Target Males – (9′ Target Females)
1.5/1Pd Kettlebell Swings

-Scaled Division-
Jumping Pull ups
Box Jumps OR Step ups 24, 20”
Wall balls 14/10# to 10’ target (9′ target for ladies)
1.5/1Pd Russian Kettlebell Swings

-Advanced Division-
Chest To Bar or Bar Muscle Ups
1.5/1pd Single Arm KB Snatch
30/20# Wall Ball to 10′ target (9′ for ladies) – 5 at a time

Warm Up
400M Run

Then

Few Dynamic Drills Across The Floor

Bike/Shuttle Run Sprint
2 Rounds
3:00 for
7/5 Calories
One Round Shuttle Sprint Across The Floor

Accessory
With A Partner
P1 – 300’ Farmer’s Carry (1.5/1)
P2 – Rest
Switch

P1 – 200’ Front Rack Carry
P2 – Rest
Switch

P1 – 100’ Overhead Carry
P2 – Rest
Switch

ADV – First Two Carries (2/1.5)

WOD
At 0:00,10:00,20:00
Each For Time
1|.8 Mile Bike
400m Run
75 Double Unders
10 Sandbag Over the Shoulder 140|90

Level 2- .8|.6 Bike, 300m Run, 30 double Unders, 120|70,
Level 1- 90|50, .7|.5mile bike, 200m Run, 150 Singles

Coaches Note – Aim for 2+ minutes of rest in your first round. Scale as necessary.

*Run Sub 200m

Extra Work
Work up to a Heavy Weight for the Complex
2 Deadlifts
2 Cleans Anyhow
2 STOH

Warm-up
Lighter “Crazy Jackie”
600m Row*
30 KB SA Thruster (15L/15R)
30 KB SA Row (15/L15R)

Strength
EMOM10
Front Squat
Minutes 1-5
2 [email protected]%
Minute 6-10
1 [email protected]%

Coaches Note – Not much Recovery time here between sets. Be sure not to jump too early within your percentages.

WOD – 20 minute Cap
1500m Row
50 Thrusters 75|55
75 Kettlebell Swings 1.5|1

Level 2- 65|45
Level 1- 55|35, 1|.75
ADV – Move Faster

Extra Work
2 Sets
Max L-Sit Hold
Rest 30s
Max TTB
Rest 3 Minutes

Warm Up
6:00 Dynamic Drills Through Boxes
-High Knees Up/Bear Crawl Back
-Butt Kickers Up/Spiderman Crawl Back
-Side Shuffle Up/High Leg Kicks Back
-Side Shuffle Up/Over Under Fence Back
-Box Jump Over Up/Jog Back*

*Every other box

Then
2 Rounds
5 Cuban Press
5 Reps Squat Therapy
5 Thoracic Wall Clock Rotations Per Side

Strength
E2MOM12
Squat Snatch
2 Reps
Climb in Weight

WOD
30-20-10
Single Arm Snatch 50|35
Box Jump Overs 24|20

Level 2- 40|25
Level 1- 30|15
ADV – 70|50

Extra Work – Active Recovery
3 Sets
20 Cal Echo Bike
20 GHD Sit Ups*
20 Cal Row

ADV – 6 Sets

Warm Up
200m Med Ball Run
1 Minute Med Ball Thrusters

200m Med Ball Run
1 Minute Med Ball Burpees to Overhead

200m Med Ball Run
1 Minute Pull Up Hang (chin below bar) with Med Ball Between Feet

Midline
Alternating Tabata
Med Ball V-Ups
Russian Twists

WOD – 30 minute Cap
1200m Run
30 Wall Balls
30 Chest to Bar Pull-ups

800m Run
30 Wall Balls
30 Burpees

600m Run
30 Wall Balls
30 Burpee Pull-ups

Level 2- 800-600-400, Chin over bar
Level 1- 600-400,200, Chin over bar or ring rows
ADV – 30|20lb mb

Extra Work
3 Rounds for quality
100ft Hand Over Hand Sled Pull 2|1 plate
100ft KB Farmers Carry 70’s|53’s
100ft Sandbag Carry 140|90

ADV – 3|2 Plates, 106’s|70’s, 200|150

Warm-up
Jump Rope, Band & Barbell
40s work:10 s rest
-Jump Rope – Singles
-Bandy Rows
-Bandy Strict Press

Strength
EMOM15
1. Strict Press- 3 Reps
2. Banded Pull-aparts- 15 Reps
3. Banded PVC Straight Arm Pullovers – 10 Reps

WOD
E3MOM Until You Finish
Buy-in-
60 Double Unders
10 Toes to Bar

Then AMRAP
Clean and Jerks 135|95

*Continue until you complete
40 Clean and Jerks

Level 2- 115|75
Level 1- 95|55
ADV- Heavy/Drag Rope, 15 Toes to Bar

Extra Work
30-20-10
Ski Cals
T2B
50ft HS Walk*

*Over Obstacle