CrossFit Boost AM vs PM Throwdown 

  • Sunday 8am @ CrossFit Boost. (First event kicks off sharply at 9am.)

  • Potluck and grilling directly after event. BYOB!

  • If you are not signed up to participate, we would still love to have you! (And we may recruit you to help judge!) Friends and family welcome.

Friday, July 29

Skill/Strength:

  • Prowler Sprints

 

WOD:

 

Work up to a Heavy Single of the following Complex:

  • 1 Squat Snatch

  • 1 Hang Squat Snatch

Thursday, July 28

Skill/Strength:

  • 7x3 Front Squat @ 85% of 3RM; or

  • Find a 3RM Front Squat

 

WOD:

 

2 rounds for time:

  • 800m Run

  • 100m Walking Lunges

 

Cash-Out:

  • 10 GHD Sit-Ups

Wednesday, July 27

Skill/Strength:

  • 10x2 Push Press @ 85% of 2RM; or

  • Find a 2RM Push Press

 

WOD:

 

15-10-5

  • Squat Clusters

  • Toes-To-Bar

 

CSWOD:

  • Perform the WOD as 21-15-9.

Tuesday, July 26

WOD:

 

Alternating Tabata:

  • Push-Ups

  • Mountain Climbers

2 minutes Rest; then:

  • Hollow Hold

  • Flutter-Kicks

2 minutes Rest; then:

  • 800m Run for time

 

Cash-Out:

  • 400m Kettlebell Farmer’s Carry

Monday, July 25

Skill/Strength:

  • 7x3 Overhead Squats @85% of 3rm; or

  • Work up to a new 3rm Overhead Squat

 

WOD:

 

3 Rounds for time:

  • 25 Russian Kettlebell Swings

  • 15 Burpees

 

Cash-Out:

  • 10 minutes of Pull-Up/Muscle-Up practice.

Saturday, July 23

Skill/Strength:

 

12 minute Alternating EMOM

  • 1st minute max Handstand Hold

  • 2nd minute Squat Hold

 

WOD:

 

2 Rounds for time

  • 25 Medicine Ball Squat Cleans

  • 25 Ball Slams

  • 25 Wall Ball Shots

 

*50’ Bear Crawl E2MOM, including first minute.

 

Friday, July 22

Skill/Strength:

  • 7x3 Front Squat @ 85% of 3RM; or

  • Find a 3RM Front Squat

 

WOD:

 

12 minute AMRAP

  • 3 Deadlifts

  • 6 alternating Pistols

  • 9 Pull-Ups

  • 12 Walking Lunges

Thursday, July 21

Skill/Strength:

  • 10x2 Push Press @ 85% of 2RM; or

  • Find a 2RM Push Press

 

WOD:

 

5 Rounds for time:

  • 6 Clean and Jerks

  • 6 Burpee Barbell Hops

 

CSWOD:

  • Perform the WOD with Squat Cleans and Split Jerks.

 

Cash-Out:

  • 100 Sit-Ups for time.

Wednesday, July 20

Skill/Strength:

 

12 minute Alternating EMOM

  • 1st minute max Active Shoulder Hang

  • 2nd minute max unbroken Dips (Rings/Matador/Box)

  • 3rd minute max Hollow Hold

 

WOD:

 

For time:

  • 800m Run

  • 100 Double-Unders

  • 20 Burpees

  • 100 Double-Unders

  • 800m run

Tuesday, July 19

Skill/Strength:

  • Squat Therapy

 

WOD:

 

‘The Chief’

5 Rounds for total reps:

 

3 minute AMRAP

  • 3 Power Cleans

  • 6 Push-Ups

  • 9 Squats

1 minute Rest


 

Cash-Out:

  • 50 Calorie Row for time

Monday, July 18

Skill/Strength:

  • 7x3 Overhead Squats @85% of 3rm; or

  • Work up to a new 3rm Overhead Squat

 

WOD:

 

3 Rounds for time:

  • 20 Russian Kettlebell Swings

  • 20 Jumping Lunges

  • 400m Run

  • 1 Rope Climb

 

Cash-Out:

  • 50 Tuck-Ups (not for time)

Saturday, July 16

WOD:

 

‘Tabata This!’

  • Calorie Row

  • Squats

  • Pull-Ups

  • Push-Ups

  • Sit-Ups

 

*1 minute rest between each movement. A Tabata interval is 20 seconds of work, followed by 10 seconds of rest for 8 intervals. Your score is the lowest number of reps performed in any of the 8 intervals.

 

**Last done 5/11, 11/17/15

 

Cash Out:

  • 400m Kettlebell Farmer’s Carry

Friday, July 15

CrossFit Boost

51 Knapp Center

Brockton, MA

508-326-7050

 

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