CrossFitWOD

Pull-Up Layer Cake

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AJ

Indoors Primarily

Warm Up
4 Rounds
:20 Work/:10 Active Rest
-BB Bent Over Rows
-Static Hold BO Row At The top

:30 Rest

4 Rounds
:20 Work/:10 Active Rest
-Front Squat With BB/Alternate With Back Squat
-Squat Hold

:30 Rest

4 Rounds
:20 Work/:10 Active Rest
-Prone Swimmers
-Superman Hold

Mobility
Quad Rolling
Lat Rolling
Shoulder Stretch

Strength
EMOM10
Back Squat
1 Heavy Rep

Outdoor Strength
EMOM10
3 Tempo Front Squat
3-1-x-1*

*3 seconds down, 1 second in the bottom, explode up, 1 second reset at the top

WOD – Assault|Rogue Bike
40|30 Calorie Bike
20 Strict Pull-ups

40|30 Calorie Bike
25 Chest to Bar Pull-ups

40|30 Calorie Bike
30 Pull-ups

Level 2- 30|20 Bike, Strict pull-ups, 15 Chest to Bar Pull-ups, 20 chin over the bar pull-ups
Level 1- 20|15 Bike,
ADV- 50|40 Cals, 20 Bar Muscle Ups, 25 Strict Pull Ups, 30 C2B Pull Ups
ADV+ – ADV + Vest

WOD – Schwinn|C2 Bike
60|45 Calorie Bike
20 Strict Pull-ups

60|45 Calorie Bike
25 Chest to Bar Pull-ups

60|45 Calorie Bike
30 Pull-ups

Level 2- 45|30 Bike, Strict pull-ups, 15 Chest to Bar Pull-ups, 20 chin over the bar pull-ups
Level 1- 30|22 Bike,
ADV- 75|60 Cals, 20 Bar Muscle Ups, 25 Strict Pull Ups, 30 C2B Pull Ups
ADV+ – ADV + Vest

Outdoor WOD
WOD – Assault|Rogue Bike
50|40 Calorie Row
20 Bent Over Rows 95|65

50|40 Calorie Row
25 Power Snatch

50|40 Calorie Row
30 Power Clean

Level 2- 40|30 Row, 80|50
Level 1- 30|20 row, 65|35, 15-20-25 reps
ADV- 65|50 Cals, 115|80




Benchmark WOD “Kelly”

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Casey

Indoors/Outdoors

Carly Stote will be hosting Complimentary 15 minute Physical Therapy Screenings on tonight from 5-7:40. Sign up through our google sheet link on the blog or email [email protected]

Physical therapy screenings are performed on those who may have pain, tightness, mobility limitations, and/or weakness. These screenings include basic tests that measure range of motion, motor control, strength, & flexibility. Based on these findings, the physical therapist will give you an opinion on the best path of treatment.

You can reserve your appointment through the following link:
https://docs.google.com/spreadsheets/d/1S2CKZ3KKPraqdUYHKpwF6SyNhsjmkhvUTF8lQ_VDkpg/edit#gid=0

Warm-up
10-8-6
-Med ball Burpees to Overhead
-Med Ball Squat with Press out into a Thruster (get some air at the top)
-Plank Walk with feet on med ball, switch direction halfway

Accessory
Mini Band- 1 Minute Each Station
Right leg Glute Bridge (band around the knees)
Left Leg Glute Bridge
Clamshells Left
Clamshells Right
Bicycle Abs

WOD (35 Min Hard Cap)
“Kelly”
5 Rounds
400m Run
30 Box Jumps 24|20
30 Wall Balls 20|14

Level 3- 4 Rounds
Level 2- 4 Rounds, 20 Reps of Each
Level 1- 4 Rounds, 200m

Outdoor WOD (35 Min Hard Cap)
“Kelly”
5 Rounds
400m Run
30 Box Jumps 24|20
30 DB Thrusters 20’s|15’s

Level 3- 4 Rounds
Level 2- 4 Rounds, 20 Reps of Each. 15”s|10’s
Level 1- 4 Rounds, 200m, 10’s|5’s

Extra Work
Strength
EMOM 10
Odd: 4 Tempo Bench Press 31×1
Even: 2 Rope Climbs

ADV – 1 Legless,1 Regular




High Score Tuesday

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Casey

Outdoors Primarily

Carly Stote will be hosting Complimentary 15 minute Physical Therapy Screenings on Wednesday night from 5-7:40. Sign up through our google sheet link on the blog or email [email protected]

Physical therapy screenings are performed on those who may have pain, tightness, mobility limitations, and/or weakness. These screenings include basic tests that measure range of motion, motor control, strength, & flexibility. Based on these findings, the physical therapist will give you an opinion on the best path of treatment.

You can reserve your appointment through the following link:
https://docs.google.com/spreadsheets/d/1S2CKZ3KKPraqdUYHKpwF6SyNhsjmkhvUTF8lQ_VDkpg/edit#gid=0

Warm Up
2 Rounds
:30 Work/:15 Rest
-Mt. Climbers
-Banded Deadlift
-Elevator Push-Up
-Banded Hollow Rocks
-Banded High Pull

Strength
EMOM12
3 Position Snatch
EMOM12
High Hang
Mid Hang
Floor

*Coaches Note – 2 options here. Go heavy and do 1 High Hang the first minute, 1 Mid Hang the second minute and 1 Floor the 3rd minute and continue to rotate in that fashion. Alternatively, if you are new to movement and/or want to stay lighter and work technique you can perform all three within the minute each time or every other minute.

WOD
In 4 minutes Complete
50 Sit-ups
Then AMRAP
5 Deadlifts 225|155
10 Push-ups

Rest 1 Minute

In 4 minutes Complete
40 Sit-ups
Then AMRAP
5 Deadlifts
10 Push-ups

Rest 1 Minute

In 4 minutes Complete
30 Sit-ups
Then AMRAP
5 Deadlifts
10 Push-ups

Rx+ – 245|170
Level 2- 185|125
Level 1- 135|95
ADV- Toes to Bar, Ring Dips, 275,185

Extra Work
50|40 Cals Ski
40 GHD Sit Ups
10 Sandbag Over the Shoulder 140|90

Rest 2 Minutes

40|30 Cals Ski
30 GHD Sit Ups
10 Sandbag Over the Shoulder
30|20 Cals Ski

Rest 2 Minutes

30|20 Cals Ski
20 GHD Sit Ups
10 Sandbag Over the Shoulder
20|10 Cals Ski




Straight Up Steel

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Never miss leg day

Outdoors Primarily

Warm-up
2 rounds
50s work| :10s rest
With a Plate 45|25
-Muscle Clean to Overhead Press
-Seated Leg Raises Over a Standing Plate
-Plate Hug Squat
-Glute Bridge with Plate on Hips
-Deadbug with Arms Extended Plate hold

Accessory
2 Rounds
1 Minute Each Station
Banded Good Mornings
Banded Monster Walks
Banded Side Steps*
Banded Strict Press

*arms extended overhead with band tension where possible

WOD (25 Minute Cap)
For Time
50 Power Cleans 135|95
40 Front Squats
30 Shoulder to Overhead

EMOM- 20 Double Unders

Level 3- 115|80
Level 2- 95|65, 40-30-20 reps, 10 double unders or 20 singles
Level 1- 75|45, 30-25-15 reps, 10 double unders or 20 singles
ADV – 30 Double unders

Coaches Note – Scale the jump rope so it takes no longer than the first 20s of each round

Extra Work
75 T2B*

*Perform as fast and as few sets as possible. Every time you drop from the bar run 100m

ADV – 100 reps




Dead Weight

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Scott

Outdoors Primarily

Warm Up
Run 1 Loop
Then…
12-9-6-3
Single Leg Deadlift (each leg)
Burpees
SA DB High Pulls*

*Shrug, keep elbow high and outside & dumbbell close to the chest

Mobility
Block and Twists
Thoracic Spine Roll w/ DB as Anchor

Strength
EMOM10
Strict press
2 Reps

WOD
14 Minute AMRAP
200m Run
10 Single Arm Devil’s Press 50|35

-Run every other sprint with the dumbbell. The first run is without the dumbbell

Level 2- 40|25
Level 1 – 30|15
ADV – 70|50
ADV+ – 100|70 – 6 per round, Unweighted Run




Spare Change

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Krissy

Covid-19 Vaccine Trials
 
At this point, everyone has some understanding that to truly beat SARS-CoV-2 or COVID19 we need a vaccine.
 
If you haven’t kept up with the Biopharma news or operation warp speed (to deliver300 million doses by January 2021), there are over 28 COVID19 vaccine trials that are racing to the finish line. We are lucky to have access to one of the lead candidates (BN162 RNA-Based COVID19 vaccine) right here in Boston, offered through phase 2/3 randomized controlled trial at Boston medical center (which means you have 50% chance of getting the vaccine and 50% chance of getting placebo).
 
Being a co-investigator on many of the therapeutic clinical trials covid19, where we recruit mostly sick patients… for vaccine trials you really need healthy volunteers, which you can imagine would be challenging to recruit at a hospital.
 
Phase 1 & Phase 2 results can be found here.  If you are interested in joining the fight reach out to [[email protected]](mailto:[email protected]) or you can call 617- 414-5194. Also if you prefer I am happy to share my experience of being a participant in this trial, please feel free to email me [[email protected]](mailto:[email protected])

Outdoors Primarily

Warm-up
EMOM 8
1 – Row – Legs only
2 – Alternating Lunges
3 – Row – Legs & hips
4 – Cossack Squat
5 – Row – Arms Only
6 – Step Ups
7 – Row – Legs, hips, & arms
8 – Russian KB Swings

Accessory
3 Rounds
5 SA OH KB Step Back Lunges R
5 SA OH KB Step Back Lunges L
5 Goblet Squats
10 Plank KB Pull Throughs

Mobility
Shoulders
Calves
Pigeon on box

WOD
At 0:00 Complete
2000m Row
50 Weighted Step-ups 2|1.5
50 Kettlebell Swings

At 16:00 Complete
1000m Row
30 Weighted Step-ups
30 Kettlebell Swings

At 24:00 Complete
500m Row
20 Weighted Step-ups
20 Kettlebell Swings

Level 2- 1.5|1
Level 1- 1|0.75
ADV – Hang Kettlebell Snatches – do not need to alternate

Extra Work
E2MOM10**
3 Back Squats
3-1-X-1*

*3 second negative, 1 second bottom hold, explode up, 1 second reset at the top

**On your last set skip the tempo and go for a max set




Fresh Catch

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Steve

Indoors Primarily

Warm Up

6:00 AMRAP
3 Hollow Rocks Turn right into 3 Arch Rocks
10 Single Leg Glute Bridges
20 Double Unders or 30 Singles

6 Hollow Rocks Turn Left into
6 Arch Rocks
10 Single Leg Glute Bridges
20 Double Unders or 30 Singles

Keep adding 3, the goal is to stay off the ground during transitions between hollow hold and arch rocks

Jump Rope and Glute Bridges stay the same

Mobility
Lower Body Roll
-Calves
-Hamstrings
-Glutes

Strength
E2MOM14
Deadlift
3 Reps
3 Reps
2 Reps
2 Reps
1 Rep
1 Rep
1 Rep

WOD – Assault/Echo Bike
4 Rounds
In 3 Minute Complete
20/15 Calorie Bike
60 Double Unders
Then AMRAP Toes to Bar

Rest 1 Minute

Level 2 –15|12 Calorie Bike 30 Double Unders or 120 singles
Level 1 – 12|10 Calorie Bike 60 singles
ADV – 100 Dubs

WOD – Schwinn/C2 Bike
4 Rounds
In 3 Minute Complete
30/22 Calorie Bike
60 Double Unders
Then AMRAP Toes to Bar

Rest 1 Minute

Level 2 –22|18 Calorie Bike 30 Double Unders or 120 singles
Level 1 – 18|15 Calorie Bike 60 singles
ADV – 100 Dubs

Outdoor WOD
4 Rounds
In 3 Minute Complete
300m Run
60 Double Unders
Then AMRAP V-Ups

Rest 1 Minute

Level 2- 30 Double Unders or 120 Singles
Level 1 – 60 Single Unders, Abmat Sit Ups
ADV – 100 Dubs

Extra Work
EMOM12
Even – 5 SandBag Over The Shoulder 140|90
Odd – 50 ft HS Walk*

*Scale to 25ft, 20 Shoulder Taps or 3 Wall Climbs




Southie Showdown WOD – “Pumped Up, Trickle Down”

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Hannah

Outdoors Primarily

Warm Up

15-10-5
Burps
Muscle Cleans
BB Front Squats
Mountain Climbers x 2

Strength
E2MOM12
3 Hang Power Cleans

WOD
Showdown 2017 WOD 1
“Pumped Up, Trickle Down”
18 Front Squats
18 Burpee Lateral Jumps

535M Run (one loop)

12 Squat Cleans
12 Burpee Lateral Jumps

535m Run

6 Thrusters
6 Burpee Lateral Jumps

Showdown Divisions:
ADV: 165|115
Rx: 135|95
Intermediate: 95|65
Level 1- 75|45




Working Towards The Weekend

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Daniel

Outdoors Primarily

Warm-up
2 Rounds
-5 Cuban Press with Change Plates
– 10 Turkish Sit-Up with/DB (5 Each Arm) or 2 arms with change plates
– 10 SA DB Alternating Step Ups Right Arm (round 2 switch to left arm overhead)

Accessory
2 Rounds
Mini Band Work
40s Work: 10s Rest

-Monster Walk Front to Back
-Lateral Walks Side to Side
-Arnold press
-Single arm bent over row right
-Single arm bent over row left

For the bent over row place the band under the foot that you are pulling with.

WOD
EMOM21
15 Box Jumps 27|24
14 Single Arm Snatches 50|35
15/12 Calorie Row

Level 2- 40|25
Level 1- 30|15
ADV – 70|50, 30 inch Box, 18|15 Cals

Outdoor WOD
EMOM21
15 Box Jumps 27|24
14 Single Arm Snatches 50|35
200m Run

Level 2 – 40|25, 24|20
Level 1- 30|15
ADV – 70|50, 30 inch Box, 300m run

Extra Work
EMOM12
ODD – 15-12-9-6-3-1 Bench Press
Even – 1 Legless Rope Climb

*Sub in rope climbs with your legs or 7/5 Strict Pull ups




Choose Your Own Adventure – Benchmark WOD “Cindy” or “Mary”

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Dan

Indoors Primarily

Warm Up

2x
10 Burpees
10 Bootstrap Squats
10 Scap Push Ups
10 Pike push ups – Use AbMat as target

Then

3x
8 Prone I’s, Y’s, T’s, W’s

Mobility
Chest Rolling
Lat Rolling

Indoor MIdline Madness
2 Rounds
:30s Each movement, straight through
Hanging Around the Worlds
Plank
SL Strict T2B – foot to opposite hand
Hollow Rocks

Rest 30s

Outdoor Midline Madness
2 Rounds
:30s Each movement, straight through
Sit-ups
Plank
Single Leg V-ups
Hollow Rocks

Rest 30s

Benchmark WOD

“Cindy”
20 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
20 minute AMRAP
5 Handstand Push-ups
10 Pistols (5 each leg)
15 Pull-ups

Outdoor WOD
5 Single Arm KB Clean 53|35 each arm
10 Push-ups
15 Air Squats

Scaled – 10 Kettlebell Swings

Extra Work
Every 30 Seconds for 12 Minutes
1 Full Snatch*

*Start at 60% and build throughout the 12 minutes to a heavy single