Thursday, May 24

Skill/Strength:

 

EMOM for 10 minutes perform the following complex:

  • 1 Squat Snatch
  • 1 Overhead Squat

*Add weight as possible.

 

WOD:

 

For time:

  • 400m Run; 30 Thrusters

  • 400m Run; 20 Sumo Deadlift High-Pulls

  • 400m Run; 10 Squat Snatches

Wednesday, May 23

WOD:

 

30 minute clock:

  • Work up to a new 5rm, 3rm, and 1rm Bench Press.

 

Cash Out:

 

For time:

  • 25 Calorie Assault Bike

  • 400m Run

  • 25 Calorie Row

Tuesday, May 22

Skill/Strength:

  • Bulletproof Shoulders

 

WOD:

 

'Nicole'

20 minute AMRAP:

  • 400m Run

  • Max rep unbroken Pull-Ups

Monday, May 21

WOD:

 

30 minute clock:

  • Work up to a new 5rm, 3rm, and 1rm Back Squat.

 

Cash Out:

 

3 Rounds for time:

  • 25 Russian Kettlebell Swings

  • 25 Burpees

Saturday, May 19

WOD:

 

20 minute AMRAP

  • 400m Run
  • 3 Rounds of 'Cindy':
    • 5 Pull-Ups
    • 10 Push-Ups
    • 15 Squats
  • 40' Burpee Broad Jumps

 

 

Cash Out:

 

Alternating Tabata:

  • Handstand Hold

  • 1 Wall Walk

Friday, May 18

Skill/Strength:

 

7 minutes to warm up to 5x5 weight; then:

  • 5 Deadlifts E3MOM for 5 Rounds

If you completed your 5x5 last week, add weight.

 

WOD:

 

10,9,8,7,6,5,4,3,2,1

  • Power Snatches

  • Burpee Barbell Hops

Thursday, May 17

Skill/Strength:

 

12 minute alternating EMOM:

  • 1st minute max Plank Hold
  • 2nd minute max Flutter-Kicks
  • 3rd minute max unbroken strict Pull-Ups

 

WOD:

 

3 Rounds for time:

  • 12 Squat Cleans

  • 100m Run

Wednesday, May 16

Skill/Strength:

 

10 minutes to warm up to 5x5 weight; then:

  • 5 Bench Presses E2MOM for 5 Rounds

*Find a new 5rm if needed.

*If you completed your 5x5 last week, add weight.

 

WOD:

 

For time:

  • 1500m Row

  • 60 Wall Ball Shots

  • 800m Run

  • 20 Burpees

Tuesday, May 15

Skill/Strength:

 

EMOM for 10 minutes perform the following complex:

  • 1 Push Press
  • 1 Push Jerk

*Add weight as possible.

 

WOD:

 

E5MOM for 4 Rounds:

  • 10 American Kettlebell Swings

  • 10 Weighted Box Step-Ups

  • 2 Turkish Get-Ups (L/R)

  • 400m Run

Monday, May 14

Skill/Strength:

 

7 minutes to warm up to 5x5 weight; then:

  • 5 Back Squats E3MOM for 5 Rounds

*Find a new 5rm if needed.

*If you completed your 5x5 last week, add weight.

 

WOD:

 

For time:

  • 20 Thrusters

  • 20 Pull-Ups

  • 20 Overhead Squats

  • 20 Toes-To-Bar

  • 20 Push Presses

CrossFit Boost

51 Knapp Center

Brockton, MA

508-326-7050

 

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