Wednesday, June 28

WOD:

 

‘Kelly’

5 Rounds for time:

  • 400m Run

  • 30 Wall Ball Shots (20/14#)

  • 30 Box Jumps (24/20”)

 

Cash Out:

  • Coach guided Mobility.

Tuesday, June 27

Skill/Strength:

 

12 minute Alternating EMOM:

  • 1st minute max L-Sit Hold

  • 2nd minute max Side Plank Hold Left

  • 3rd minute max Side Plank Hold Right

  • 4th minute max Hollow Hold

 

WOD:

 

3 Rounds for time:

  • 50 Double-Unders

  • 15 Deadlifts

  • 10 Ring Dips

 

Cash Out:

  • 25 Calorie Assault Bike for time

Monday, June 26

Skill/Strength:

 

E2MOM for 16 minutes perform the following complex:

  • 1 Power Clean

  • 1 Hang Power Clean

  • 1 Jerk

 

*Add weight when you can.

 

WOD:  

 

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

  • Clean and Jerks

  • Burpee Barbell Hops

Saturday, June 24

Skill/Strength:

 

12 minute Alternating EMOM:

  • 1st minute max Handstand Hold

  • 2nd minute max Hollow Hold

  • 3rd minute max Plank Hold

 

WOD:

 

3 Rounds for time:

  • 200m Run w/ Medicine Ball

  • 20 Medicine Ball Squat Cleans

  • 20 Ball Slams

  • 20 Wall Ball Shots

  • 20 Walking Lunges w/ Medicine Ball

Friday, June 23

Skill/Strength:

 

EMOM for 10 minutes perform the following complex:

  • 1 Squat Clean

  • 1 Hang Squat Clean

 

*Add weight when you can.

 

WOD:

 

15 minute Ascending Ladder:

  • 200m Run; 3 Push Presses, 3 Toes-To-Bar

  • 200m Run; 6 Push Presses, 6 Toes-To-Bar

  • 200m Run; 9 Push Presses, 9 Toes-To-Bar, etc.

Thursday, June 22

WOD:

15 minute Alternating EMOM

  • 1st minute Calorie Row (12/9)

  • 2nd minute 3 Wall Walks

  • 3rd minute 1 Rope Climb

Cash Out:

  • Work up to a heavy Prowler Push

Wednesday, June 21

Skill/Strength:

  • Bulletproof Shoulders

 

WOD:

 

5 minute AMRAP

  • 10 Thrusters

  • 5 Burpee Barbell Hops

2 minute Rest

 

3 minute AMRAP

  • 10 Thrusters

  • 5 Burpee Barbell Hops

2 minute Rest

 

1 minute AMRAP

  • Burpees

 

Cash Out:

  • 150 Sit-Ups for time.

Tuesday, June 20

WOD:

 

‘Mary’

20 minute AMRAP

  • 5 Handstand Push-Ups

  • 10 Alternating Pistols

  • 15 Pull-Ups

 

Cash Out:

  • 1 Mile Run for time

Monday, June 19

Skill/Strength:

 

E2MOM for 16 minutes perform the following complex:

  • 1 Squat Snatch

  • 1 Hang Squat Snatch

 

*Add weight when you can.

 

WOD:  

 

3 Rounds for time:

  • 400m Run

  • 25 Double-Unders

  • 15 Overhead Squats

Saturday, June 17

Skill/Strength:

  • Atlas Stone Relay Race

  • Tire Flip Relay Race

 

WOD:

 

For time:

  • 800m Run; then:

  • 3 Rounds:

    • 15 Box Jumps

    • 10 Pull-Ups

    • 5 Burpees

  • 800m Run to finish.

Friday, June 16

CrossFit Boost

51 Knapp Center

Brockton, MA

508-326-7050

 

Ready to try CrossFit?

Print Print | Sitemap
© CrossFit Boost

This website was created using 1&1 MyWebsite.