Wodcocktail

Jan 20th, 2018

Category: CrossFit

Wodcocktail

Mel

InBody Scans Today!
If you have scheduled an InBody Scan for today, they will be held in the Massage Room in Southie Green (next to the fridge/front desk). There are still a few appointments available. Click here to schedule!

Dr. Fernandez will be here Today!
If you’re looking for some top-notch sports wellness care, be sure to check out Dr. Miguel Fernandez. He is a licensed Chiropractor and a CrossFitter himself, so he will understand exactly what treatment you need. Click HERE to see rates and book an appointment!

Warm-up
EMOM 6
1- Run 100m
2- 10/7 Strict Pull Ups
3- Run 100m
4- 20/15 Push Ups
5- Run 100m
6- 20 Jumping Squats

*Can sub 12/10 cals on bike or 150m row for runs if necessary

WOD
1 Mile Run
Then 10 Rounds
1 Clean and Jerk @85%
5 Pull-ups
10 Push-ups
15 Air Squats

Level 1- 800m Run
ADV- chest to bar pull-ups

Extra Work
EMOM16
Odd Only
1. Max Effort Double Unders with Heavy Rope
2. Max effort strict muscle-ups. If you cannot string them do max in 1 minute. If you do not have them have someone assist you at the feet or work them from the floor

Rowing Class
*Today in Southie Orange from 8:30 – 9:30

Warm up
750m row
Mobility/Stretching
Then:
EMOM 8
100m row
20 air squats

WOD
Pace Ladder!
0:00-3:00 -500m
3:00-6:00 -400m
6:00-8:00 -300m
8:00-10:00 -200m
10:00-12:00 -100m
12:00-14:00 -200m
14:00-16:00 -300m
16:00-19:00 -400m
19:00-22:00 -500m

Extra Rowing WOD
*To be completed anytime this week

5k Row

(L1/L2) 4k Row

*This week’s goal is to just rack up some meters on the rower. Pick a pace that feels almost too easy to start out with and stay consistent throughout the whole piece (2k pace+12-15 seconds is a good starting point). Keep an eye on your stroke rating (s/m) and don’t let it creep up above 24/26.

DISCUSSION 6 Comments

  1. Jen Merinder 01/22/2018 at 2:59 pm

    24:16 Adv @ 175#

  2. Kurt 01/20/2018 at 4:32 pm

    25:57 w/ 3-mile bike instead of run, 185#

  3. Jason Barrow 01/20/2018 at 4:28 pm

    I’m an idiot. I thought last Saturday’s wod was stupid so went to another gym, the wod was Cindy there. Of course I’m now getting what I deserve with two Cindy Saturdays in a row. I always mess with the WOD Gods and never learn my lesson.

    WOD: 20:41 (185#)

  4. Ben 01/20/2018 at 2:56 pm

    21:59 Adv @215#
    Extra: Strict MU attempts/practice and yesterday’s GHD/Back Extension work

  5. Sean Flannery 01/20/2018 at 2:56 pm

    23:21 Adv @ 225
    Extra: 112,100,101,100 heavy dubs
    4,5,5,5 smups

  6. B. Campbell 01/20/2018 at 1:23 pm

    20:46 Adv (240lbs)
    Awesome wod!