Tuesday, May 26

Skill/Strength:

  • ‘Murph’ recovery/ Mobility

 

WOD:

 

For time:

  • 500m Row Buy-in; then:

30-20-10

  • Wall Ball Shots

  • Walking Lunges

Monday, May 25

Memorial Day  9:00am class only

Friends and Family Welcome!

Hero WOD:

 

‘Murph’

for time:

  • 1 Mile Run

  • 100 Pull-Ups

  • 200 Push-Ups

  • 300 Squats

  • 1 Mile Run

 

*May be done with a partner.

**Partition the Pull-Ups, Push-Ups, and Squats as needed.

***If you have a weight vest or body armor, feel free to wear it.

Saturday, May 23

Skill/Strength:

 

Alternating Tabata

  • Hollow Holds

  • Active Shoulder Hang

 

WOD:

 

20 minute AMRAP

  • 200m Run

  • 10 Body Complex Progressions

Friday, May 22

Skill/Strength:

 

10 minute alternating EMOM

  • 1st minute 5 Evil Wheels

  • 2nd minute 5 Deck Squats

 

WOD:

 

15 Minute EMOM, repeating:

  • First Minute Calorie Row (10/7)

  • Second Minute 15 Wall Ball Shots

  • Third Minute 5 Deadlifts

Thursday, May 21

Skill/Strength:

  • 5x3 @80% of 3rm; or

  • Find a 3rm Overhead Squat

 

WOD:

 

10 minute Ascending Ladder

  • 20 Double-Unders; 3 Pull-Ups

  • 20 Double-Unders; 6 Pull-Ups

  • 20 Double-Unders; 9 Pull-Ups, etc.

Wednesday, May 20

Skill/Strength:

 

Work up to a heavy single of the following complex:

  • 1 Push Jerk

  • 1 Split Jerk

 

WOD:

 

21-15-9

  • Front Squats

  • Burpee Barbell Hops


 

CSWOD:

  • 50 Thrusters for time (115/75#)

Tuesday, May 19

Skill/Strength:

  • Weighted Prowler Pushes

 

WOD:

 

‘Petranek Baseline’

  • 500m Row

  • 40 Squats

  • 30 Sit-Ups

  • 20 Push-Ups

  • 10 Pull-Ups

 

Cash Out:

  • 800m Run; then:

  • 1 Rope Climb

 

CSWOD:

 

3 Rounds for time

  • 5 Handstand Push-Ups

  • 10 alternating Pistols

  • 15ft Handstand Walk

Monday, May 18

Skill/Strength:

  • Work up to a heavy single Squat Clean

 

WOD:

 

For Time:

  • 30 Russian Kettlebell Swings

  • 30 Box Jumps

  • 200m Run

  • 20 Russian Kettlebell Swings

  • 20 Box Jumps

  • 400m Run

  • 10 Russian Kettlebell Swings

  • 10 Box Jumps

  • 800m Run


 

CSWOD:

  • 5k Row for time

Saturday, May 16

Skill/Strength:

  • Squat Therapy


 

Choose your WOD:

 

‘Cindy’

20 minute AMRAP

  • 5 Pull-Ups

  • 10 Push-Ups

  • 15 Squats

 

or

 

‘Mary’

20 minute AMRAP

  • 5 Handstand Push-Ups

  • 10 Pistols

  • 15 Pull-Ups

Friday, May 15

Skill/Strength:

  • 5x3 @80% of 3rm; or

  • Find a 3rm Overhead Squat

 

WOD:

 

12 minute alternating EMOM

  • 1st minute 3 Back Squats (Heavy)

  • 2nd minute 3 Wall Walks

Thursday, May 14

Skill/Strength:

  • Bulletproof Hips

 

WOD:

 

For time:

  • 1000m Row

  • 50 Walking Lunges

  • 800m Run

  • 1 Prowler Push (down and back)

Wednesday, May 13

Skill/Strength:

 

10 minute alternating EMOM

  • 1st minute 5 Evil Wheels

  • 2nd minute 5 Ring Dips


 

WOD:

 

15-10-5

  • Deadlifts

  • Box Jumps

  • Hand-Release Push-Ups

 

CSWOD:

  • Perform WOD with Burpee Box Jumps and Handstand Push-Ups

Tuesday, May 12

Skill/Strength:

 

Work up to a Heavy Single (3-3-2-2-2-1-1)

  • Split Jerk

 

WOD:

 

10 Minute AMRAP

  • 1 Mile Run

  • 30 Pull-Ups

  • max rep Double-Unders in remaining time


 

CSWOD:

 

21-15-9

  • Double Kettlebell Thrusters (24/16kg)

  • Slam Balls (20/10#)

Monday, May 11

Skill/Strength:

 

Work up to a heavy single of the following complex:

  • 1 Squat Clean

  • 2 Hang Squat Cleans

 

WOD:

 

4 Rounds for time

  • 15 Wall Ball Shots

  • 10 Toes-To-Bar

  • 5 Burpees

  • 100m Run

 

CSWOD:

 

14 minute alternating EMOM

  • 1st minute Row for meters

  • 2nd minute Rest

Saturday, May 9

Skill/Strength:

 

12 minute alternating EMOM

  • 1st minute max Handstand Hold

  • 2nd minute max Hollow Hold

  • 3rd minute Squat Hold

 

WOD:

 

3 Rounds for time

  • 10 Plate Burpees

  • 10 Walking Lunges w/ Plate

  • 400m Run

Friday, May 8

Skill/Strength:

  • 5x3 @80% of 3rm; or

  • Find a 3rm Overhead Squat

 

WOD:

 

6,5,4,3,2,1

  • Squat Snatches

  • Overhead Squats

  • Burpee Barbell Hops

Thursday, May 7

WOD:

 

‘Fight Gone Bad’

3 Rounds

  • 1 minute max rep Wall Ball Shots (20/14#)

  • 1 minute max rep Sumo Deadlift High-Pull (75/55#)

  • 1 minute max rep Box Jumps (20”)

  • 1 minute max rep Push Presses (75/55#)

  • 1 minute max rep Row for Calories

  • 1 minute Rest

 

Cash Out:

  • 100m Farmer’s Carry

Wednesday, May 6

Skill/Strength:

 

Work up to a heavy single of the following complex:

  • 1 Push Press

  • 1 Push Jerk

  • 1 Split Jerk

 

WOD:

  • 1 Mile Run for time


 

CSWOD:

 

15-10-5

  • Deadlifts (315/225#)

  • Chest-To-Bar Pull-Ups

Tuesday, May 5

Skill/Strength:

  • Bulletproof Shoulders

 

WOD:

 

3 rounds

3 minute AMRAP

  • 3 Deadlifts

  • 6 Pull-Ups

  • 9 Hand Release Push-Ups

2 minutes Rest


 

CSWOD:

 

Alternating Tabata

  • Alternating Pistols

  • Handstand Push-Ups

Monday, May 4

Skill/Strength:

 

Work up to a heavy single of the following complex:

  • 1 Hang Squat Clean

  • 1 Front Squat

  • 1 Squat Clean (tap-and-go)

 

WOD:

 

10 minute ascending ladder

  • 200m Run; 5 Goblet Squats

  • 200m Run; 10 Goblet Squats

  • 200m Run; 15 Goblet Squats, etc

 

CSWOD:

 

3 minute AMRAP

  • Parallette Shoot-Throughs+Push-Up+Dip

Saturday, May 2

CrossFit Boost

51 Knapp Center

Brockton, MA

508-326-7050

 

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