Sunday Pump Sesh

Oct 13th, 2019

Category: CrossFit

Sunday Pump Sesh

Boys on the Bikes

We will be running a reduced schedule this weekend for the Columbus Day holiday.
Today – Sunday 10/13 – All Levles at 9 and 10am only.  Endurance at 10am in Southie Orange.
Monday 10/14 – Columbus Day – 1 Box only – All Levels classes at 530,630, 9, 11, 12, 4, 5, 6 & 7pm.  Bootcamp will run as scheduled at 630am.  There will be no classes in Southie Orange.

Weekly Strength/Benchmark Schedule – Click Here

Warm-up
7 min AMRAP
200m Run
10 Shoulder Activators
10 Plate Floor Press
10 Push Ups up & over plate
10 Plate Sit Ups

Strength
3 Sets
Alternating Single Arm DB Bench Press x10
Bent Over Row x10 Each Side

WOD
12 Minute AMRAP
5 Strict Pull-ups
10 Push-ups
15 Sit-ups
200m Run

CFS Endurance Sunday – Southie Orange 10AM
Endurance Wod
5 Rounds per WOD
2 Minutes per WOD
1 Minute rest between rounds
2 Minutes rest between rounds

WOD 1
200m Run
12 KB SDHP (53/35)
Max KB Side Bends

WOD 2
15/10 Cals Bike
14 SA KB Push Press (total) (35/26)
Max Box Jumps

WOD 3
250/200m Row
15 MB Ab Mat Sit Ups
Max Wall Balls

At Home Partner WOD
20:00 AMRAP
2:00 Any Cardio
25 Air Squats
20 Sit Ups
15 Hand Release Push Ups
10 Jack Knives