CrossFitWOD

Open Road

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Rielly

INDOORS

Warm Up
6 Rounds
20s Work|10s Rest
Bike – Increasing Intensity

-1 Min Rest-

6 Rounds
20s Work|10s Rest
Alternating
-Single Leg V Ups
-Muscle Cleans and Strict Press

*Rd 1 – High hang, Rd 2 – Mid Hang, Rd 3 – Mid Shin

Mobility
Shoulder Rolling
Banded shoulder Stretch

Strength
E2MOM14
Clean and Jerk
1. 3 Reps
2. 3 Reps
3. 2 Reps
4. 2 Reps
5. 1 Rep
6. 1 Rep
7. 1 Rep

WOD
20|14 Calorie Bike
30 Hang Power Cleans 155|105
20|14 Calorie Bike
40 Toes to Bar
20|14 Calorie Bike

Schwinn Bike = 30|21

Level 2 – 20 TTB + 20 Sit-ups
Level 1- 40 Sit-ups
ADV- Move Faster

Extra Work
4 Legless Rope Climbs
40 Pistols
40 DB Snatches 50|35

3 Legless Rope Climbs
30 Pistols
30 DB Snatches

2 Legless Rope Climbs
20 Pistols
20 DB Snatches

1 Legless Rope Climb
10 Pistols
10 DB Snatches

WOD CREDIT: CrossFit Affiliate Programming

Legless Rope Climb Scaling Options –
1. Climb as high as you can without your legs and then finish with your legs.
2. Use your legs the entire time.
3. Sub 4 Strict Pull ups for each Rope Climb




Tuesday Take 5

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Danny

Midday Classes will be held OUTDOORS where temps allow

Warm-up
400M Run
-Then-
Dynamic Drills Through Boxes
-High Knees
-Butt Kickers
-Lateral Shuffle Throughs
-Bear Crawl
-Box Jumps

Mobility
IT Band Rolling
Hamstring Stretching
Calf Stretching

Accessory – Glute and Midline Activation
3 Rounds
15 Weighted Glute Bridges
15 Supermans
1 Minute Plank Hold

WOD (25 Minute Cap)
5 Rounds
400m Run
15 Deadlifts 225|155
10 Burpee Box Jump Overs

Level 3- 205|135
Level 2 – 185|115
Level 1 – 135|95, 4 Rounds, 200m Run

Extra Work
3 Rounds
In 2 Minutes
15|12 Bike
AMRAP Wall Climbs

-1 Min Rest-

In 2 Minutes
12|10 Ski
AMRAP Rope Climbs*

-1 Min Rest-

*Scaled – Strict Pull Ups




KB Two Ways

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Joy Ridin’ with Lele & Carly

Midday Classes will be held OUTDOORS where temps allow

CFS Holiday Party! The Countdown is on!!

Warm-up
14 SA KB Front Squats*
14 Single Leg Box Touchdowns*
14 Single Leg KB RDL*
14 Y’s

12 SA KB Push Press*
12 Bulgarian Split Squats*
12 Russian Swings
12 W’s

10 SA KB Thrusters*
10 SA Front Rack Step Ups*
10 American Swings
10 Cobra’s

*For the SL and SA work – split the reps between sides.

Mobility
Anterior Shoulder
Psoas Mash

Strength
EMOM6
Strict Press
2 Reps

Rest 1 Minute

E2MOM8
Push-press
2 Reps

WOD (15 Minute Cap)
3 Rounds
15 Kettlebell Swings 1.5|1
15 Thrusters 95|65

Then

3 Rounds
16 Kettlebell Lunges 1.5|1
16 Ring Push-ups

Level 2- Regular Push-ups, 75|50, 1|0.75
Level 1- Regular Push-ups, 55|35, 0.75|0.5

Athlete Note – This should be light and fast. Shoot for 1-2 minutes range for each round.

Extra Work
Wodapalooza Team Qualifier WOD 1 – Athlete 3
15-12-9
Shoulder 2 Overhead 165|115
Bar Muscle Up

Intermediate
15-12-9
Shoulder 2 Overhead 135|95
9-6-3
Bar Muscle Up




In The Remaining Time….

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Dantastic

INDOOR Strength. OUTDOOR WOD. Do not park in the lot

Warm-Up
In 2:00
100M Run
-60 Singles
In the remaining time Plank Hold

:30 Rest

In 2:00
-100M Run
-30 Double Unders or 60 Singles
In the remaining time active squat hold

Mobility
Quad Rolling

Strength
E2MOM12
Back Squat
3 Reps

WOD
3 Rounds
In 4 Minutes
-300m Run
-75 Double Unders
Then Max Effort
Sit-ups

Rest 1 Minute

Report the total number of sit-ups

Level 2- 40 Double Unders
Level 1 – 75 Singles




Warm Winter Drive To Benefit The Pine Street Inn!

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Ashley

Indoor/Outdoor where temps allow Please do not park in the lot

November Clothing & Food Drive!
For the month of November we will be collecting food and clothing for the Pine Street Inn! The Pine Street Inn needs new clothing the most as we approach winter and cold weather, but food donations are also welcome and necessary! Donation boxes can be found in front of the main desk – the most needed items that will be accepted include:

The most needed and suggested food items can be found below. Thank you in advance for any help it is greatly appreciated!

Warm Up
2 Rounds
15|10 Cal Bike/Ski
10 Step Ups
10 Scap Push Ups**
10 Ring Rows

**Rd 2 – Push Ups

Mobility
Hamstring Stretching
Lat Stretching

Accessory
Group 1:
2 Rounds
50’ SB Carry
5 Burpees Over Sandbag

Group 2:
2 Rounds
5 High Ring Swings
5 Low Ring Transitions*

*ADV – 2|1 Strict Ring Muscle Up

WOD
EMOM6
4 Sandbag Over the Shoulder 140|90
4 Hug Squats
Rest 1 Minute and Rotate

EMOM6
12|8 Calorie Ski
Rest 1 Minute and Rotate

EMOM6
6 DB Burpee Step-ups 2×50|35
(3 each leg)
Rest 1 Minute and Rotate

EMOM6
12|8 Calorie Bike
Rest 1 Minute and Rotate

EMOM6
5|3 Ring Muscle-ups*

* Ring Dips Scale
Descending EMOM
9-8-7-6-5-4

Level 2- 9|6 Cals Bike & Ski, 40|25 DB, 100|70 SB
Level 1- 7|4 Cal Bike & Ski, 30|15 DB, 70|30 SB
ADV – 15|10 Cal Bike & Ski, 70’s|50’s, 6+6 on the stones

Extra Work
Wodapalooza Team Qualifier WOD 7
3 Rounds
3 Minute AMRAP
-Buy In-
99 Double Unders
33 Wall Balls* 20|14
AMRAP
Box Step Overs 50’s|35’s

Rest 1 Minute and Repeat

Intermediate –
66 Double Unders
22 Wall Balls

*ladies 9ft, men 10ft




7 Days A Week

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Cris

INDOORS

Warm Up
With Mini Bands
2 Rounds
10 Glute Bridges
10 Bicycles per side*
10 Superman**
10 Front Squat

*Band around mid foot
**Band around wrists

Mobility
Hamstring Stretching

Strength
E2MOM12
Deadlift
1. 3 Reps @ 75%
2. 3 Reps @ 80%
3. 3 Reps @ 80%
4. 3 Reps @ 85%
5. 3 Reps @ 85%
6. 3 Reps @ 90%

WOD
7 Rounds
3 Power Cleans 155|105
5 Front Squat
7 Chest to Bar Pull-ups

Level 3- 135|95
Level 2- 115|75, Pull Ups
Level 1- 95|55
ADV- 185|125, 5 Bar Muscle-ups each round

Extra Work
EMOM10
25ft Handstand Walk

ADV – Over Obstacle




Veteran’s Day – Hero WOD “Whitten”

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Li

OUTDOORS where temps allow – please do not park in the lot.

Today we honor all those who have served and sacrificed for our country.


Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Warm Up
Dynamic with 100m runs mixed in

or

2 Rounds
30s in Place|No rest
-Jumping Jacks
-Mountain Climbers
-Pushups
-Squat Jumps

Mobility
Calf stretch
Couch Stretch

Hero WOD – “Whitten”
5 Rounds For Time
22 Kettlebell Swings 2|1.5
22 Box Jumps 24|20 in
400m Run
22 Burpees
22 Wall Ball Shots 10|9 ft, 20|14 lb

Level 3- 4 rounds
Level 2- 11 reps for each movement
Level 1- 3 rounds, 11 reps for each movement

Extra Work – Active Recovery
2 Rounds @ 70-75%
Bike 2k
Row 1000m
Ski 500m
Run 400m




3 Way Push

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Quinn

INDOORS
Warm Up
10|8 Cal Bike Easy
10 Lunges
10 Pike Push Ups

10|8 Cal Bike Moderate
10 Goblet Lunges
Max Effort Dip Lockout Hold*

10|8 Cal Bike Hard Effort
10 Goblet Split Squats**
10 Push Ups

*Can scale with a toe spot
**5 Each Side

Mobility
Shoulder Rolling
Banded shoulder Stretch

Accessory
With a band
45s Work|15s Rest
Each movement
-Banded Face Pulls
-Banded Pull-aparts
-Banded Strict press
-Banded Bent-over Row

WOD
50|35 Calorie Bike
100ft Goblet Lunge 2|1.5
30 Handstand Push-ups

40|28 Calorie Bike
100ft Goblet Lunge
30 Ring Dips

30|22 Calorie Bike
100ft Goblet Lunge
30 Push-ups

Level 2 – 40|28; 30|22; 20|15 Cals; 20 of Each Push Movement
Level 1- 50’ Lunge; Pike Push Ups, Banded Dips, Regular Push Ups
ADV- Strict HSPU,muscle-up to rings, 3 inch deficit.

Extra Work
For Time
10 Ring Muscle Ups
Accumulate 1:00 Sandbag Hug Hold 140|90

8 Ring Muscle-Ups
Accumulate 2:00 Sandbag Hug Hold

6 Ring Muscle-Ups
Accumulate 3:00 Sandbag Hug Hold

ADV – 12-10-8 Muscle Up

Athlete Note – Scale number of muscle ups accordingly. The set of 10 shouldn’t take more than 2-3:00 Max




High Hopes

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Miranda

INDOORS

Warm-up
2:00 Jump Rope
On Coach’s Call

2 Rounds
30s Work|15s Rest
-Toes To BB
-L Hang on Pull-Up Bar*
-BB High Pull – Rotating Through High Hang/ Mid Hang/ Mid Shin
-Sotts Press

*Round 2 – SL Strict TTB

Mobility
IT Band Rolling
Shoulder Rolling

Strength
E2MOM12
3 Position Snatch
-High Hang
-Mid Hang
-Floor

WOD
4 Rounds
1 Minute For Max Reps
1. Power Snatch 95|65
2. Double Unders (Multiply by 5)
3. Toes to Bar
4. Rest

Level 2 – 75|50, Double Under Attempts
Level 1 – 65|35, Singles

Score= 3 Separate Totals for Each Movement

Extra Work
Zelos Games WOD 1
4-8-12-16-20
Deadlift 225|155
2-4-5-8-10
Wall Walk

11 minute Cap




The CFS Holiday Party Returns!

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Mike, Ange & Caslin…..Mean Muggin at The In-House Throwdown

WOD OUTDOORS where temps allow – please do not park in the lot

CFS Holiday Party!!!
Join us Saturday December 4th for a celebration of the year! Our annual holiday party is back and we can’t wait to hang out with you all! It’s been another crazy year! This community has been an amazing support system and we want to spend the night celebrating that! All are welcome to join us!
Party starts at 7PM at The Seapoint in South Boston. Dress to impress and be ready for a great time!

Warm-up
In 3 Mins
25|20 Cal Row
-AMRAP-
5 Shoulder Angels
10 Scap Push Ups
10 Squat Jumps

Immediately into

In 3 Mins
25|20 Cal Row
-AMRAP-
5 Strict Press
5 Push Press
10 Squat Jumps

Mobility
Calf Stretch
Thoracic Rolling

Strength
E2MOM8
Tempo Front Squat
3-2-1-1
2 Reps

Followed by
E2MOM6
Front Squat
2 Reps 85-95%

WOD (15 Minute Cap)
Every 3 Minutes*
25|20 Calorie Row
-Then AMRAP-
Shoulder to Overhead

*Continue until you complete 30 Reps

RX- 165|115
Level 3- 145|100
Level 2- 115|75
Level 1- 95|50
ADV- 185|125

Athlete Note – The weight you choose should be something that is difficult to do more than 5 at a time when fresh but you should be able to get a handful each time.

Extra Work
3 Rounds
In 3 Minutes
20|15 Cal Ski
100ft Stone Hug Carry 150|100
AMRAP Stone Over Shoulder
-Rest 2 Minutes-