Field Trip

Jul 30th, 2018

Category: CrossFit

Field Trip

Ben Diesel

August Bootcamp!
Mondays & Wednesdays, 6:30AM – 7:30AM
Special Rate: $99/month!

August is quickly approaching which means another session of CFS Bootcamp!!! This program is great for weight loss, extra conditioning training, or as a ramp-up for our general CrossFit program!

Monday classes will focus on conditioning and endurance, with a heavy focus on interval training. We will run, row, bike, ski erg, jump rope, etc. Wednesday classes will still focus on conditioning, but will incorporate dumbbells, kettlebells, bodyweight exercises and more. There will be no barbells or high-skill gymnastics.

For more information or to sign up, click HERE!

Warm-up
Field Trip Out to the Running Path for Some Fun

Mobility
-Calves
-Hamstrings
-Quads

WOD
800m Run
21 Front Squats (155,105)
600m Run
15 Front Squats
400m Run
9 Front Squats

Level 3- 135,95
Level 2 – 115,75
Level 1 – 95,45
ADV – 185, 125

Coaches Note: This is meant to be a challenging weight for the front squat, not something you can grind through mindlessly. Pick something you can clean consistently and can execute 5-7 consecutive reps after running 800m

Extra Work
10 1-minute rounds of:
10 burpees over the bar
Max reps of power snatches

Rest 2 minutes between rounds

Men: 155 lb.
Women: 105 lb.

Conditioning Class/Boot Camp WOD
6:30AM in Southie Green/4:45PM in Southie Orange
Every 5 Minutes for 30 minutes
1. 500m Row
50m sled push (2/1) 45lb plate
2. 0.8 Bike
50m sled push (2/1) 45lb plate
3. 400m Run
50m sled push (2/1) 45lb plate
Repeat

 

DISCUSSION 7 Comments

  1. Joel Carpenter 07/31/2018 at 12:50 pm

    WOD: 17:50 @135

  2. Ryan Gould 07/31/2018 at 1:39 am

    WOD: 13:51 L3

    *first day back after 10 days off for vacation. Great old school class and lit WOD. Jello legs

  3. Trevor 07/31/2018 at 12:22 am

    Pre Class
    DB Bench 5×8 (60)
    DB Single Arm Press 4×5 (40)

    WOD: 14:01 Rx

  4. Brian Campbell 07/30/2018 at 8:53 pm

    12:54 (185/Assault Runner)

  5. Kurt 07/30/2018 at 4:48 pm

    13:49 L3

  6. Ben 07/30/2018 at 1:49 pm

    11:41 Adv.

  7. Crowley 07/30/2018 at 12:27 pm

    12:06 @165#