Tuesday, August 4

Congrats to Kristyn and Tommy!

Skill/Strength:

  • 10 minute Squat Test; then:

  • Squat Therapy

 

WOD:

 

‘Nancy’

5 Rounds

  • 400m Run

  • 15 Overhead Squats (95/65#)

 

*Last Done 4/6

 

CSWOD:

 

Tabata

  • Atlas Stone-to-shoulder

Monday, August 3

Skill/Strength:

  • Bulletproof Shoulders; then:

  • Pull-Up Skill practice

 

WOD:

 

‘Fran’

21-15-9

  • Thrusters

  • Pull-Ups

 

*Last Done 4/7

 

CSWOD:

  • 3 Heavy Prowler sprints

Saturday, August 1

Skill/Strength:

 

10 minute Alternating EMOM

  • 1st minute max Handstand Hold

  • 2nd minute 5 Deck Squats

 

WOD:

 

20 Minute AMRAP

  • 200m Run

  • 10 Body Complex Progressions

Friday, July 31

Skill/Strength:

 

Alternating Tabata

  • Hollow Hold

  • Plank Hold

 

WOD:

 

21-15-9

  • Front Squats

  • Russian Kettlebell Swings

  • Box Jumps

Thursday, July 30

Skill/Strength:

  • Find a new 5rm Deadlift

 

WOD:

 

For time:

  • 1000m Row

  • 50 Walking Lunges

  • 30 Toes-To-Bar

  • 800m Run

  • 10 Double Push-Up Burpees

Wednesday, July 29

WOD:

 

‘Bear Complex’

5 Sets for max weight; Ascending weight each set; No time limit:

1 set = 7 unbroken rounds of the following sequence:

  • 1 Power Clean

  • 1 Front Squat

  • 1 Push Press

  • 1 Back Squat

  • 1 Push Press

 

*Last done 6/2, 2/5

 

Cash Out:

  • 30 Evil Wheels

  • 1 Rope Climb

 

CSWOD:

 

10 minute EMOM

  • Calorie Row sprint (10/7)

Tuesday, July 28

Skill/Strength:

  • Find a new 5rm Bench Press

 

WOD:

 

10 minute Ascending Ladder

  • 20 Double-Unders; 10 Wall Ball Shots

  • 20 Double-Unders; 20 Wall Ball Shots

  • 20 Double-Unders; 30 Wall Ball Shots, etc.

 

CSWOD:

  • Work up to a heavy single Yoke Walk (20ft); then:

  • 5 Muscle-Ups

Monday, July 27

Skill/Strength:

  • Find a new 5rm Back Squat

 

WOD:

 

‘Helen’

3 Rounds

  • 400m Run

  • 21 American Kettlebell Swings (24/16kg)

  • 12 Pull-Ups

 

*last done 6/4

 

CSWOD:

 

‘Death Sentence’

15-10-5

  • Squat Clusters

  • Burpee Barbell Hops

Saturday, July 25

Skill/Strength:

 

12 minute alternating EMOM

  • 1st minute 2 Turkish Get-Ups left

  • 2nd minute 2 Turkish Get-Ups right

  • 3rd minute 1 Wall Walk

 

Partner WOD:

 

15 minute AMRAP

Partner A

  • 400m Run; then switch

Partner B

  • 30 Double-Unders

  • 10 Tuck-Ups

  • 10 Pull-Ups

  • 10 Hand Release Push-Ups

*Pick up where your partner left off.

 

Friday, July 24

Skill/Strength:

  • 5x5 Deadlift @80% of 5rm; or

  • Find a new 5rm Deadlift

 

WOD:

 

‘Ukraine Winter’

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

  • Russian Kettlebell Swings

  • Goblet Squats

  • x2 Jumping Lunges

Thursday, July 23

Skill/Strength:

 

Find a Heavy Single of the following Complex

  • 1 Squat Snatch

  • 2 Overhead Squats

 

WOD:

 

8 minute clock:

  • 1k Row

  • 25 Toes-To-Bar

  • max rep Handstand Push-Ups in remaining time

Wednesday, July 22

Skill/Strength:

  • 5x5 Bench Press @70% of 5rm; or

  • Find a new 5rm Bench Press

 

WOD:

 

3 Rounds for time:

  • 25 Wall Ball Shots

  • 15 Box Jumps

  • 5 Deck Squats

  • 400m Run

 

CSWOD:

 

  • 3x 1500m Row

*3 minutes rest between rounds

 

Tuesday, July 21

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.


 

CSWOD:

 

‘Mr. Clean Complex’

Work up to a Heavy Single of the following complex:

  • 2 Hang Power Cleans

  • 2 Power Cleans

  • 2 Hang Squat Cleans

  • 2 Front Squats

Monday, July 20

Skill/Strength:

  • 5x5 Back Squat @80% of 5rm; or

  • Find a new 5rm Back Squat

 

WOD:

 

For time:

  • 75 Thrusters

*3 Burpee Barbell Hops every time the bar hits the ground.


 

CSWOD:

  • 50 Burpee Box Jump-Overs for time

Saturday, July 18

Skill/Strength:

 

10 minute alternating EMOM

  • 1st minute max Handstand Hold

  • 2nd minute Squat Hold


 

WOD:

 

‘Death By Burpees/Pull-Ups’

30 Minute Clock

  • First Minute 1 Burpee

  • Second Minute 1 Pull-Up

  • Third Minute 2 Burpees

  • Fourth Minute 2 Pull-Ups

  • Fifth Minute 3 Burpees

  • Sixth Minute 3 Pull-Ups, etc.

*If you miss a round, start back over at 1 for that movement only..

 

Friday, July 17

Skill/Strength:

  • 5x5 Deadlift @80% of 5rm; or

  • Find a new 5rm Deadlift

 

WOD:

 

5 Rounds for time

  • 5 Clean and Jerks

  • 5 Burpee Barbell Hops

Thursday, July 16

WOD:

  • 1 Mile Run test


 

Skill/Strength:

 

Perform 15 Snatches, focusing on technique:

  • 7x Squat Snatches @70% of 1rm

  • 5x Squat Snatches @80%

  • 3x Squat Snatches @85%

or find a new 1rm Squat Snatch if needed.

 

Wednesday, July 15

Skill/Strength:

 

Alternating Tabata

  • Plank Holds

  • Hollow Holds

 

WOD:

 

3 Rounds

3 minute AMRAP

  • 15 Russian Kettlebell Swings

  • 15 Box Jumps

  • 15 Tuck-Ups

2 minutes Rest


 

CSWOD:

  • 150 Squats

Tuesday, July 14

Skill/Strength:

  • 5x5 Bench Press @70% of 5rm; or

  • Find a new 5rm Bench Press

 

WOD:

 

50-40-30-20-10

  • Double-Unders

  • Flutter-Kicks

  • Mountain Climbers

 

CSWOD:

 

‘Overhead Complex’

Find a 1rm of the following complex:

  • 1 Press

  • 2 Push Presses

  • 3 Push Jerks

Monday, July 13

Skill/Strength:

  • 5x5 Back Squat @80% of 5rm; or

  • Find a new 5rm Back Squat

 

WOD:

 

12 minute ascending ladder:

  • 200m run; 5 Thrusters, 5 Pull-Ups

  • 200m run; 10 Thrusters, 10 Pull-Ups

  • 200m run; 15 Thrusters, 15 Pull-Ups, etc.

 

CSWOD:

  • 30 GHD Sit-Ups

Saturday, July 11

Skill/Strength:

  • Squat Therapy

 

WOD:

 

‘Goblin Mountain’

3 Rounds for time:

  • 400m Run

  • 50 Mountain Climbers

  • 15 Goblet Squats

*1 minute rest between Rounds

 

Friday, July 10

Skill/Strength:

  • 5x5 Deadlift @80% of 5rm; or

  • Find a new 5rm Deadlift

 

WOD:

 

21-15-9

  • Front Squats

  • Burpee Barbell Hops

Thursday, July 9

Skill/Strength:

  • 5x5 Bench Press @70% of 5rm; or

  • Find a new 5rm Bench Press

 

WOD:

 

12 minute AMRAP

  • 10 Hand Release Push-Ups

  • 10 Tuck-Ups

  • 25 Double-Unders

Wednesday, July 8

Skill/Strength:

 

Perform 15 Snatches, focusing on technique:

  • 7x Squat Snatches @70% of 1rm

  • 5x Squat Snatches @80%

  • 3x Squat Snatches @85%

or find a new 1rm Squat Snatch if needed.

 

WOD:

 

For time

  • 500m Row

  • 50 Wall Ball Shots

  • 200m Run w/ Medicine Ball

  • 1 Rope Climb

 

CSWOD:

  • Perform the WOD for 2 Rounds.

Tuesday, July 7

Skill/Strength:

  • 5x5 Back Squat @80% of 5rm; or

  • Find a new 5rm Back Squat

 

WOD:

 

3 Rounds for total reps

  • 1 minute max rep Double Push-Up Burpees

  • 1 minute max rep Russian Kettlebell Swings

  • 3 minutes Rest


 

CSWOD:

  • 100m Farmer’s Carry (heavy)

Monday, July 6

Skill/Strength:

 

Alternating Tabata

  • Handstand Holds

  • Hollow Holds

 

WOD:

 

‘Nicole’

20 minute AMRAP

  • 400m Run

  • max rep unbroken Pull-Ups

 

CSWOD:

  • 10 alternating Turkish Get-Ups (heavy, not for time)

CrossFit Boost

51 Knapp Center

Brockton, MA

508-326-7050

 

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