CrossFitWOD

Round Robin Hood

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JBo

Warm-up
200m Run
10 Box Step Ups
10 Alt SA KB Swings
10 V Ups

200m Run
10 Box Jumps
10 Russian KB Swings
10 Toes to KB

Mobility
Calf Rolling
Calf Stretching

Accessory
EMOM 8
1. 10 Single Leg KB Deadlift R
2. 10 Single Leg KB Deadlift L
3. 10 Bulgarian Split Squat R
4. 10 Bulgarian Split Squat L

WOD
2 Rounds

400m Run
20 Toes to Bar
20 Weighted Step-ups 2|1.5

-Rest 1 Min-

400m Run
20 Kettlebell Swings 2|1.5
30 Box Jumps

-Rest 1 Min-

*with bigger classes you might want to stagger the start

Level 2- 1.5|1, 15 T2B
Level 1- 1|0.75, 40 Sit-ups

Running Subs = .7 Bike | 500m Row or Ski | 100 Double Unders

*Please use caution when driving into the parking lot, and when running in the parking lot. We would rather you be late to class than to bomb in and hit someone.

Extra Work
30 HSPUs
30 Deadlifts 185|125
30 GHDs
30 Cal Ski
30 GHDs
30 Deadlifts 185|125
30 HSPUs

Scale HSPU # or sub Strict Press. GHDs can be modified to V-Ups or abmat Sit Ups




Monday Face Off

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Debbie

Warm-up
9-6-3*
Bar Facing Burpee
Hang Power Clean
Front Squat
Strict Press

*add some weight to the barbell each round

Mobility
Pigeon Stretch
Quad Stretch

Strength
E2MOM14
Squat Clean
2 Reps
1. 65%
2. 70%
3. 75%
4. 80%
5. 85%
6. 90%
7. 90% +

Warm-up to be able to start at 65% of 1 RM. Use SugarWod Percentage calculator

WOD
15-12-9-6-3
Hang Squat Clean Thruster 95|65
Bar Facing Burpee

Level 2 – 75|50
Level 1 – 55|35
ADV- Move faster

Extra Work
50|40 Cal Bike
7 Rope Climbs
40|30 Cal Bike
5 Rope Climbs
30|22 Cal Bike
3 Rope Climbs

Scale # of Rope Climbs or Perform Strict Pull Ups X 2




Sunday Stridin’

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Bri

Warm Up
Coach’s Choice

Strength
E2MOM10
Front Rack Lunge
10 Reps

WOD
10 Minute AMRAP
5 Deadlifts 225|155
7 Ring Dips
35 Double Unders

Level 2 – 185|115
Level 1 – 135|95, Box/Bench Dips, 70 Double Unders




Calorie Counter

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Kyle

Warm Up
In 6:00 Complete
500M Row
Then AMRAP
10 Scap Push-Up
20 Mountain Climbers
20 Glute Bridges with Plate on Hips

-Then-

2 Rounds
5 Prone Swimmers
10 Plate Halo
10 Squats with a press out using a plate

Hit mobility and review WOD Movements

Mobility
Pigeon Stretch
Calf Stretch

WOD
E6MOM
500m Row
400m Run
Then In The Remaining Time Work through the following Chipper

30 Toes to Bar
50 Wallballs
70 Sit-ups

*Allow for enough time to complete a set and then rest, and return to the rower. Reps need to be completed in the order written. Pick-up where you left off

Level 2 – 20 Toes to Bar, 40 Wallballs, 50 sit-ups
Level 1 – 300m Row, 200m Run, 20 knee tucks, 30 Wallballs, 40 sit-ups
ADV- 40 Toes To Bar, 70 Wallballs, 40 GHD Sit-ups

Extra Work
800M Run
10 SB Over Shoulder (140/90)
600M Run
8 SB Over Shoulder
400M Run
6 SB Over Shoulder
200M Run
4 SB Over Shoulder




Open WOD 20.2

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Rob

The Open is Back!!
CrossFit Open Wods will be completed in all classes on Friday for the next three weeks. You do not have to be actively signed up for the Open to take class. We will be partnering up from a safe distance.

Open WOD 21.2
The Workout will be announced at games.crossfit.com at 8pm




Two For One

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Sabina

Warm-up
1 Minute of Singles
1 Min of DB Muscle Snatch Right*
1 Minute of Around the Worlds

1 Minute Alternating Feet
1 Mion of DB Snatch Left
1 Minute of Pass Throughs in a Squat Bottom

1 Minute of Double Unders
1 Minute of OHS on coaches call
1 Min Flag Pole Stretch

Mobility
Thoracic Rolling
Lat Stretching

Strength
EMOM10
Squat Snatch
1 Rep

WOD
In 12 minutes
For time-
30 Single Arm Snatches 50|35
30 Front Squats 135|95
90 Double Unders

Rest 2 Minutes

For Time, or for reps under the cap

90 Double Unders
30 Front Squats 135|95
30 Single Arm Snatches 50|35

Level 2- 115|75, 40|25
Level 1- 95|55, 30,15
ADV*- 70|50, 155|105

*you should only be scaling up to ADV if you think your time will be close to or better than those completing the workout at the RX weight.

Extra Work – Active Recovery
Row 1000m @ 70%

10x
30 on 30 off
Row @ 80-90%

Row 1000m @ 70%

 




Happy St. Patrick’s Day – Hero WOD “Schmalls”

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Brian

Happy St. Patrick’s Day!!

Warm-up
1 Minute Each Station No Rest
-Russian Swings
-Up and Over the KB Push Ups
-Goblet Lunges
-Burps
-SA Bent Over Rows*

*30s Each Side

Mobility
Shoulder Rolling

Accessory
2 Rounds
30s Work:10s Rest & Rotate
-Scap Push-ups
-Alternating High Plank Shoulder Taps
-Banded Pull-aparts
-Banded Bent-Over Row

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

WOD
“Schmalls”
Run 800 meters

Then 2 Rounds of:
50 Burpees
40 Pull-ups
30 One-legged Squats
20 Kettlebell Swings, 1.5 pood
10 Handstand push-ups

Then,
Run 800 meters

Level 3- 40-30-30-20-10
Level 2- 30-20-20-20- 5
Level1- 400m Runs, 20-15-10-10-10 Strict press

*sub seated single arm strict press for handstand push-ups

Extra Work
15:00 EMOM
1. 5 Romanian Deadlift
2. 50’ Handstand Walk
3. Rest

For HSW 1:00 of Attempts or Wall Facing Side-Ways Walk

ADV – 100’ Handstand Walk




Leap Frog

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Nikki

Warm-up
With a MB
2 Rounds
30s Each Station
– Burpee on the MB Step Up
-½ Kneeling Cross Chops R
-½ Kneeling Cross Chops L
– MB Hug Squat Jumps
-Knee Tucks
-Hamstring Curls
-Rest

Mobility
Quad Rolling
Quad Stretch
Calf Stretch

Strength
EMOM15
1. Back Squat- 3 Reps
2. 5 Deficit Reverse Lunges*
3. Rest

*each side (standing on a 45lb plate) Holding KBs and DBs

WOD
40-30-20
Wall Balls 20|14
Box Jump Overs 24|20
Hang Power Clean 115|75

Level 2- 95|65
Level 1- 75|45
ADV – 135|95

Extra Work
4 Rounds
10 Cal Bike
15 Cal Ski
20 Cal Row
25 GHD Sit Ups*

Rest 2 Minutes

*Scale to V-Ups, Single Leg V-Ups or Abmat Sit-Ups




Choppy Water

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Cris

Schedule Update 
We will not be running Murph on St Patrick’s Day this year. We are going to push to Memorial Day in hope that we will be able to get more people on the pull up structure at that time. We do still plan to run a Hero WOD – “Schmalls” – on Wednesday

Warm-up
-Row 250m Legs and Lean Only
-Row 250m Arms Only
-Row 250m Entire Body
-10 Plank Ups Over the Barbell
-10 Push Ups
-10 Hamstring Curls on the Erg
-10 Strict Press

Row 500m – entire Body
10 Plank Ups Over the Barbell
10 Push Ups
10 Hamstring Curls on the Erg
10 Strict Press

Mobility
Hamstring Rolling
Hamstring Stretch

Strength
E2MOM12
Deadlift – Based on Recent 1 RM
5 Reps @ 55%
5 Reps @ 60%
4 Reps @ 65%
3 reps @ 75%
2 Reps @ 80%
1 Rep @ 90%

-1 Rep is not meant to be a max

WOD
500m Row
21 Shoulder to Overhead 135|95
500m Row
15 Shoulder to Overhead
500m Row
9 Shoulder to Overhead

Level 2 – 115|75
Level 1 – 95|45
ADV- Move faster

Extra Work
30 – 20 – 10
Cals Ski
x10 ft Sandbag Hug Carry 140|90*

*300Ft – 200Ft – 100ft – the length from platform to platform down and back in Southie Green is 100ft




“Spring Ahead” – Daylight Savings Today!

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Nick

Daylight Savings Today!
Remember to set your clocks one hour ahead so you don’t miss class!

Warm Up
7 Minutes of Jump Rope*

*On Coaches Call drop and complete either 5 Burpees, 10 Push Ups or 15 Air Squats

10 Reps of Squat Therapy on the wall or with a barbell in the rack

Strength
EMOM10
Front Squat
1 Rep @ 85%
Straight Sets

WOD
15 Burpee Pull Ups*
75 Double Unders**
12 Burpee Pull Ups
60 Double Unders
9 Burpee Pull Ups
45 Double Unders
6 Burpee Pull Ups
30 Double Unders
3 Burpee Pull Ups
15 Double Unders

Level 2- Double Unders x 3 = 45-36-27-18-9
Level 1 – Singles x 10 – 150-120-90-60-30
Jumping Pull-up

**If sore from double unders Friday – sub in sit ups as 2x the reps of burpee pull ups

*Scale with Burpee Knees to chest, can also be done on the rings.