Am Classes Cxled. The box will open at 1030AM

Mar 4th, 2019

Category: CrossFit

Am Classes Cxled. The box will open at 1030AM

Ashley Crush-ing It

Schedule Update – AM Classes Cxled.  The box will open for normal schedule at 1030am.   Classes will be held at 11, 12, 4, 445, 5, 530, 6, 630, 7 & 730pm.

Warm-up
Partner Med ball Fun!

Butts and Guts
2 Rounds
:30 Work/:15 Rest
Plan Ups with Feet on Med ball
Med ball Sit-ups
Russian Twists
Weighted Glute Bridges
Floor Jacks – click here for demo

WOD
Each for time
30 Hang Power Cleans (135,95)
30 Wall balls
30 Burpees

Rest 2 Minutes

20 Hang Power Cleans (155,105)
20 11ft Wall balls*
20 Bar Facing Burpees

Rest 2 Minutes

10 Hang Power Cleans (175,115)
10 2-for-1 Wall balls
10 Prison Burpees**

Level 2- (95/65), (115/80), (135/95)
Level 1- (65/35), (80/45), (95/55), regular wall balls across
ADV- (155/105), (175/115), (195/125)

*11ft is in the black in Southie Green, above the shamrock in Southie Orange

**Prison burpee = 3 push ups for each burpee

Extra Work
3 rounds
21 Cal Ski
3/2 legless rope Climbs*

*Scale to 1 legless and 2 regular or to legless for a few pulls and finish with regular.

Boot Camp/Conditioning
(6:30AM in Southie Green/4:45 in Southie Orange)

4 Rounds
1 Minute Each Station :30 seconds rest and rotate
1. Row for calories
2. Burpees
3. Bike for Cals
4. Ski for Cals
5. x distance sprint/run for calories

DISCUSSION 4 Comments

  1. Ryan Gould 03/05/2019 at 2:58 am

    5:26/ 5:17/4:44

  2. Ryan Gould 03/05/2019 at 2:57 am

    WOD: 19:27 L3 (115/135/155)

    *30# WB during the last rd, regular WBs

  3. Chad Kucera 03/04/2019 at 6:04 pm

    WOD: 4:11, 10:59, 16:13 (I think) Rx

  4. Sean Flannery 03/04/2019 at 3:01 pm

    WOD: 5:43, 4:22, 3:39 Adv