Monday, October 23

Skill/Strength:

  • Work up to a Heavy Triple Back Squat.

 

WOD:

 

10 minute AMRAP

  • 20 Walking Lunges

  • 10 Push Presses

  • 15 Burpee Barbell Hops

 

Challenge:

  • Perform Walking Lunges with Plate Overhead. (45/25#)

Saturday, October 21

Skill/Strength:

  • Bulletproof Shoulders

 

WOD:

 

‘Angie’

For time:

  • 100 Pull-Ups

  • 100 Push-Ups

  • 100 Sit-Ups

  • 100 Squats

Friday, October 20

WOD:

 

24 Minute E2MOM (12 Rounds) of the following complex:

  • 1 Squat Snatch

  • 1 Hang Squat Snatch

  • 1 Overhead Squat

*Add 1 Overhead Squat every round.

 

Cash Out:

 

3 Rounds (not for time):

  • Max unbroken Evil Wheels

  • Max unbroken GHD Sit-Ups

Thursday, October 19

Skill/Strength:

 

5 Rounds:

  • 1 Prowler Sprint

  • 5 Atlas Stone Squats

 

WOD:

 

3 Rounds for time:

  • 21 Wall Ball Shots

  • 15 Box Jumps

  • 9 Toes-To-Bar

  • 3 Handstand Push-Ups

  • 200m Run

*Rest 2 minutes between Rounds.

 

Wednesday, October 18

Skill/Strength:

 

12 minute EMOM perform:

  • 3 Push Presses

*Add weight as possible.

 

WOD:

 

E3MOM for 21 Minutes (7 Rounds)

  • 12 Jumping Lunges

  • 100m Sprint

*Complete rounds as fast as possible, then rest.

 

Tuesday, October 17

WOD:

 

In Teams of 3:

  • 9k Row for time.

*Switch every 300m

**Perform 10 Push-Ups following each Row.

 

Monday, October 16

Skill/Strength:

  • Work up to a Heavy Double Front Squat.

 

WOD:

 

‘Bear Baiting’

15 minute Ascending Ladder

  • 200m Run; 1 Bear Complex

  • 200m Run; 2 Bear Complexes

  • 200m Run; 3 Bear Complexes , etc.

 

*1 Bear Complex = 1 Power Clean + Front Squat + Push Press + Back Squat +Push Press

 

Saturday, October 14

Skill/Strength:

 

4 Rounds (Not for time):

  • Max unbroken strict Pull-Ups

  • Max Handstand Hold

  • 5 GHD Sit-Ups

  • 1 Skin-The-Cat

 

WOD:

 

30-20-10

  • Wall Ball Shots

  • Russian Kettlebell Swings

  • Ball Slams

  • Goblet Squats

*400m Run after each round.

 

Friday, October 13

Skill/Strength:

 

12 minute alternating EMOM:

  • 1st minute max Active Shoulder Hang

  • 2nd minute max Ring Support/L-Sit Hold

  • 3rd minute max unbroken Evil Wheels

 

WOD:

 

For time:

  • 75 Thrusters

*2 Burpee Barbell Hops EMOM

 

Challenge:

  • Perform the WOD for 100 Thrusters.

Thursday, October 12

Skill/Strength:

  • 10 minutes of Handstand Skill practice.

 

WOD:

 

‘Death By Burpees/Toes-to-Bar’

30 Minute Clock

  • 1st Minute 1 Burpee

  • 2nd Minute 1 Toes-To-Bar

  • 3rd Minute 2 Burpees

  • 4th Minute 2 Toes-To-Bar

  • 5th Minute 3 Burpees

  • 6th Minute 3 Toes-To-Bar, etc.

*If you miss a round, start back over at 3 for that movement only.

 

Wednesday, October 11

WOD:

  • 15 minutes to work up to a heavy single Squat Clean; then:

 

15 Minute EMOM @ 75% of heavy single

  • 1 Squat Clean

  • 1 Hang Squat Clean

  • 1 Front Squat

 

Cash Out:

 

2 Rounds for time:

  • 60 Flutter-Kicks

  • 30 Sit-Ups

Tuesday, October 10

Skill/Strength:

 

12 minute Alternating EMOM

  • 1st minute 3 Conventional Deadlifts

  • 2nd minute 3 Sumo Deadlifts

*Add weight as possible.

 

WOD:

 

3 Rounds for time:

  • 400m Run

  • 200m Run Backwards

  • 100m Farmer’s Carry

  • 50m Walking Lunges

Monday, October 9

Columbus Day - 9am Class Only

WOD:

 

‘Filthy Fifty’

  • 50 Box Jumps (24/20”)

  • 50 Jumping Pull-Ups

  • 50 American Kettlebell Swings (16/12kg)

  • 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, October 7

Skill/Strength:

  • Bulletproof Shoulders

 

WOD:

 

‘Chelsea’

30 Minute EMOM:

  • 5 Pull-Ups

  • 10 Push-Ups

  • 15 Squats

*If you fail to complete a round, switch to E2MOM.

 

Friday, October 6

WOD:

 

Work up to a Heavy Single of the following complex:

  • Squat Snatch

  • Hang Squat Snatch

*Not for time.

 

Cash Out:

  • 2k Row for time.

Thursday, October 5

Skill/Strength:

 

12 minute EMOM perform the following complex:

  • 1 Push Jerk

  • 1 Split Jerk

*Add weight as possible

 

WOD:

 

E3MOM for 21 Minutes (7 Rounds)

  • 15 Jumping Squats

  • 100m Sprint

*Complete rounds as fast as possible, then rest.

 

Wednesday, October 4

Skill/Strength:

 

10 minute alternating EMOM

  • 1st minute max Handstand Hold/Walk

  • 2nd minute alternating Pistol practice

 

WOD:

 

  • 800m Run Buy-In; then:

5 Rounds for time:

  • 7 Hang Squat Cleans

  • 5 Ring Dips

  • 3 Handstand Push-Ups

Tuesday, October 3

Skill/Strength:

 

With a 20 minute running clock, cycle through:

  • 1 Turkish Get-Up Left

  • 1 Turkish Get-Up Right

  • 1 Windmill Left

  • 1 Windmill Right

*Not for time. Add weight when possible.

 

WOD:

 

20-10-20

  • Calorie Row/Bike

  • Jumping Lunges

  • Alternating Dumbbell Snatches

Monday, October 2

Skill/Strength:

  • Work up to a Heavy Triple Back Squat.

 

WOD:

 

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

  • Back Squats (~50% of Heavy Triple)

  • Double Push-Up Burpees

Saturday, September 30

Skill/Strength:

 

Alternating Tabata

  • Plank Hold

  • Mountain Climbers

 

WOD:

 

4 Rounds E5MOM

  • 400m Run

  • 5 Burpee Pull-Ups

  • 1 Rope Climb

*Complete rounds as fast as possible, then rest.

 

Friday, September 29

Skill/Strength:

  • Work up to a Heavy Single Overhead Squat.

 

WOD:

 

For time:

  • 1000m Row Buy-In; then:

50-40-30-20-10

  • Double-Unders

  • Walking Lunges

Thursday, September 28

Skill/Strength:

  • 5 Prowler Sprints; then:

  • Warm up Deadlift.

 

WOD:

 

4 Rounds for time:

3 minute AMRAP:

  • 3 Deadlifts

  • 6 Pull-Ups

  • 9 Air Squats

1 minute Rest

 

Wednesday, September 27

Skill/Strength:

  • 10 minute Squat Test

  • Squat Therapy

 

WOD:

 

20 minute AMRAP

  • 200m Run

  • Max rep unbroken Push-Ups

  • Max rep unbroken Front Squats

Tuesday, September 26

Skill/Strength:

 

12 minute alternating EMOM

  • 1st minute max Ring Support Hold/L-Sit

  • 2nd minute max Active Shoulder Hang

  • 3rd minute max rep unbroken Evil Wheels

 

WOD:

 

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

  • Push Presses

  • Weighted Alternating Lunges

  • Lateral Hops

Monday, September 25

Skill/Strength:

 

E2MOM for 14 minutes perform the following complex:

  • 1 Power Snatch

  • 1 Squat Snatch

*Add weight when possible.

 

WOD:

 

For time:

  • 400m Run; 15 Squat Clusters

  • 400m Run; 15 Power Snatches

  • 400m Run; 15 Overhead Squats

Saturday, September 23

WOD:

 

5 Rounds for time:

  • 200m Run

  • 3 Body Complex Progressions

  • 10 Mountain Climbers

 

Cash Out:

 

3 Rounds (Not for time.)

  • 30 Flutter-Kicks

  • 20 Russian Twists

  • 10 Tuck-Ups

Friday, September 22

Skill/Strength:

 

EMOM for 10 minutes perform the following:

  • 3 Back Squats

*Add weight when possible.

 

WOD:

 

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

  • Russian Kettlebell Swings

  • Weighted Box Step-Ups

Thursday, September 21

Skill/Strength:

 

10 Minute EMOM of the following complex:

  • 1 Squat Snatch

  • 1 Hang Squat Snatch

*Add weight when possible.

 

WOD:

 

For time:

  • 200m Farmer’s Carry

  • 800m Run

  • 200m Farmer’s Carry

Wednesday, September 20

Skill/Strength:

  • Bulletproof Hips

 

WOD:

 

9 minute Ascending AMRAP:

  • 3 Deadlift, 6 Box Jumps, 1 Pull-Up

  • 3 Deadlifts, 6 Box Jumps, 2 Pull-Ups

  • 3 Deadlifts, 6 Box Jumps, 3 Pull-Ups, etc.

Tuesday, September 19

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.