Wednesday, September 3

Skill/Strength:

  • 5x5 Push Press @80% of 5rm; or
  • Find a new 5rm if needed.

 

WOD:

 

3 Rounds

  • 15 Thrusters
  • 15 Toes-To-Bar

 

CSWOD:

 

5 Minute AMRAP

  • 3 Muscle-Ups
  • 10 GHD Sit-Ups
  • 20ft Handstand Walk

Tuesday, September 2

Skill/Strength:

  • 5x5 Back Squats @80% of 5rm; or
  • Find a new 5rm if needed.

 

WOD:

 

'Grace'

  • 30 Clean and Jerks (135/95#)

 

CSWOD:

 

40-30-20-10

  • Calorie Row
  • Unbroken Double-Unders
  • Alternating Pistols

Monday, September 1

 

WOD:

 

'Filthy Fifty'

  • 50 Box Jumps (24/20")
  • 50 Jumping Pull-Ups
  • 50 American Kettlebell Swings (24/16kg)
  • 50 Walking Lunges
  • 50 Knees-To-Elbow
  • 50 Push Presses (45/35#)
  • 50 Supermans
  • 50 Wall Ball Shots (20/14#)
  • 50 Burpees
  • 50 Double-Unders

Saturday, August 30

Skill/Strength:

  • Weighted Prowler Pushes

 

WOD:

  • 50 Plate Burpees

 

CSWOD:

 

'Heavy Fran'

21-15-9

  • Thrusters (135/95#)
  • Weighted Pull-Ups (45/35#)

CrossFit Boost Fall/Winter Hours

 

Monday - Friday CrossFit Class Hours

5:30am  |  6:30am  |  9:30am

4:30pm  |  5:30pm  |  6:30pm 

 

Saturday

7:30am  |  9:30am *Free Class. All are welcome.

 

CrossFit Teens

Monday & Wednesday *Effective 9/8

4:30pm

 

CrossFit Kids

Monday & Wednesday *Effective 9/8

3:45pm

 

Open Gym

Sunday

9:00am - 11:00am

Friday, August 29

WOD:

 

'Bear Complex'

5 Sets, ascending weight, no time limit:

 

7 Rounds of the following sequence:

  • Power Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press

 

CSWOD:

 

'Flight Simulator'

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

  • Unbroken Double-Unders

 

Thursday, August 28

Skill/Strength:

 

10 Minute Alternating EMOM

  • odd minutes max Active Shoulder Hang
  • even minutes Plank Hold

 

WOD:

 

10 Minute AMRAP

  • 10 Wall Ball Shots 
  • 10 Ball Slams
  • 10 Walking Lunges with Med Ball Overhead

 

Wednesday, August 27

Skill/Strength:

  • Find a 5rm conventional Deadlift

 

WOD:

 

20 Minute AMRAP:

  • 7 Body Complex Progressions
  • 200m Run

 

CSWOD:

 

3 Rounds

  • 15 Chest-To-Bar Pull-Ups
  • 10 GHD Sit-Ups

Tuesday, August 26

Skill/Strength:

  • Find a 5rm Push Press

 

WOD:

 

10 Minute AMRAP

  • 10 Power Snatches
  • 10 Toes-To-Bar
  • 25 Double-Unders

 

CSWOD:

 

'Dionise'

  • 100 Double Push-Up Burpees

Monday, August 25

 

Skill/Strength:

  • Find a new 5rm Back Squat

 

WOD:

 

4 Rounds

  • 400m Run
  • max rep unbroken Push-Ups
  • 25 Sit-Ups

 

CSWOD:

 

5 Intervals

  • 500m Row
  • 2 minutes rest; keep splits to within 5 seconds.

Saturday, August 23

Skill/Strength:

  • Deadbug Complex

 

WOD:

 

for time:

  • 100m Walking Lunges
  • 50 Burpees
  • 100m Walking Lunges

 

CSWOD:

 

15-10-5

  • Deadlifts (225/155#)
  • Box Jumps (24/20")
  • Strict Handstand Push-Ups

Friday, August 22

 

Skill/Strength:

 

10 Minute Alternating AMRAP

  • odd minutes max Handstand hold
  • even minutes max Hollow Hold

 

WOD:

 

4 Rounds

  • 400m Run
  • max rep Back Squats @ 60% of 1rm

 

 

CSWOD:

 

3 Rounds

  • 10 Partner Glute-Ham Raises
  • 50 Banded Good Mornings

Thursday, August 21

 

Skill/Strength:

  • Bulletproof Shoulders

 

WOD:

 

'Angie'

  • 100 Pull-Ups
  • 100 Push-Ups
  • 100 sit-Ups
  • 100 Squats

Wednesday, August 20

 

Skill/Strength:

  • 7x2 Overhead Squats @ 80% of 1rm

 

WOD:

 

3 Rounds

  • 30 Russian Kettlebell Swings
  • 40 Jumping Lunges

 

CSWOD:

 

10 Minute AMRAP

  • 50 Double-Unders
  • max rep Handstand Push-Ups 

Tuesday, August 19

 

Skill/Strength:

  • Handstand Skill Practice
  • Pistol Practice

 

WOD:

 

5 Rounds

  • 7 Clusters 
  • 10 Toes-To-Bar

 

CSWOD:

 

5 Rounds:

  • max rep Bench Press (135/75#)
  • 6 GHD Sit-Ups

Monday, August 18

 

Skill/Strength:

  • 7x2 Power Cleans @ 80% of 1rm

 

WOD:

 

3 Rounds

  • 400m Run
  • 15 Pull-Ups
  • 30 Push-Ups

 

CSWOD:

 

5 Rounds

  • 10 Wall Ball Shots (20/14#)
  • 10 Burpee Box Jumps (24/20")

Saturday, August 16

WOD:

 

Alternating Tabata:

  • Mountain Climbers
  • Plank Hold

2 Minutes Rest

  • Flutter-Kicks
  • Hollow Hold

2 Minutes Rest

  • 100m Walking Lunges for time\

 

CSWOD:

  • 400m Prowler Push; then:
  • 3 Minute AMRAP Overhead Squats (95/65#)

Friday, August 15

 

Skill/Strength:

  • Squat Therapy

 

WOD:

 

'Viking Metal'

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

  • Russian Kettlebell Swings
  • Goblet Squats
  • Double Push-Up Burpees

 

CSWOD:

 

8 Minute AMRAP

  • 4 Box Jumps (24/20")
  • 8 Alternating Pistols
  • 12 Wall Ball Shots (20/14#)

Thursday, August 14

 

Skill/Strength:

  • 7x2 Overhead Squats @ 80% of 1rm

 

WOD:

 

'Annie'

50-40-30-20-10

  • Double-Unders
  • Sit-Ups

Wednesday, August 13

Congrats to our many Spartans this past weekend!

 

Skill/Strength:

  • 1 Mile Run for time

 

WOD:

 

'Diane'

21-15-9

  • Deadlifts (225/155#)
  • Handstand Push-Ups

 

 

CSWOD:

 

5 Rounds

  • 5 Power Snatches 
  • 10 Toes-To-Bar

Tuesday, August 12

Sam kicking butt at her first competition in North Carolina!

 

Skill/Strength:

  • Pull-Up Skill Practice
  • Pistol Practice

 

WOD:

  • 75 Thrusters for time

 

CSWOD:

 

3 Rounds

  • 25 Calorie Row
  • 10 GHD Sit-Ups

 

Monday, August 11

 

Skill/Strength:

  • 7x2 Power Cleans @ 80% of 1rm

 

WOD:

 

20 Minute AMRAP

  • 10 Body Complex Progressions
  • 200m Run

 

CSWOD:

 

'Flight Simulator'

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

  • Unbroken Double-Unders

Saturday, August 9

Hero WOD:

 

'Harkey'

3 Rounds

  • 50 Double-Unders
  • 50 Sit-Ups
  • 800m Run

 

CSWOD:

 

'Amanda'

9-7-5

  • Muscle-Ups
  • Scquat Snatch (135/95#)

 

Friday, August 8

Skill/Strength:

  • Skin-The-Cats
  • Deck Squats
  • Barbell Roll-Outs

 

WOD:

 

10 Rounds

  • 10 Wall Ball Shots
  • 10 Hand Release Push-Ups

 

CSWOD:

 

5 Rounds

  • 10 Push Presses (155/115#)
  • 25 Double-Unders

Thursday, August 7

 

Skill/Strength:

10 Minute Alternating EMOM

  • odd minutes max Hanging Active Shoulders
  • even minutes Squat Hold

 

WOD:

 

4 Rounds

  • 400m Run
  • max rep Back Squats @60% of 1rm

Wednesday, August 6

 

Skill/Strength:

  • 5x2 Overhead Squats @ 80% of 1rm. (Find 1rm if needed.)

 

WOD:

 

3 Rounds

  • 30 Russian Kettlebell Swings
  • 40 Jumping Lunges

 

CSWOD:

 

6 Minute AMRAP

  • 6 Box Jumps (30/24")
  • 6 Hang Power Cleans (155/115#)
  • 6 Chest-To-Bar Pull-Ups

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