GHD Skill Work – CFS


There will be no Endurance Class today.ย  We will be running one box only on Columbs Day.ย  All Levels classes will be held in Southie Green.

GHD Sit-up

Weighted Pull-up

-Between sets complete 12 GHD Sit-ups. IF you are unable to do a weighted pull-up, work on your strict pull-ups in sets of 5 (use a band where necessary). If that is too hard, work on challenging ring rows in sets of 10.

Every Minute on The Minute for 20 Minutes
Odd- 15/12 Calories
Even 1- 10 Alternating Goblet Lunges (2,1.5)
Even 2- 10 KB Swings

(Alternate between movements on even numbers)

Level 2- 12,10 Calories, (1.5,1)
Level 1-10, 8 Calories (1,0.75)
ADV โ€“ Scale up to 88 or 108 bell for guys/ 62 or 70 for ladies

Weekly Strength – Benchmark Schedule

Travel/At Home WOD
2 Rounds
50 Hollow Rocks
50 Alternating Lunges
50 Push Ups
50 Air Squats


  • Sean Flannery

    10/10/2016 @ 1:30 pm

    WPU: 35, 45, 53, 62, 80
    WOD: Done Rx, w/88# kb

  • KB

    10/09/2016 @ 6:58 pm

    1st time with a wee bit o weight on strict pull ups thanks to the push from Liz. WOD 10cals with the blue KB

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