Monday, September 26

Skill/Strength:

  • 7x3 Back Squat @ 80% of 3rm; or:

  • Work up to a new 3rm Back Squat.

 

WOD:

 

‘Wonder Twins’

15-10-5

  • Clean and Jerks

  • Strict Pull-Ups

Saturday, September 24

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.

 

Cash Out:

  • 400m Kettlebell Farmers Carry

Friday, September 23

Skill/Strength:

  • 7x3 Deadlift @ 80% of 3rm; or:

  • Work up to a new 3rm Deadlift.

 

WOD:

 

3 Rounds for time:

  • 400m Run

  • 15 Box Jumps

  • Max rep unbroken Handstand Push-Ups

 

Cash Out:

  • 25 Calorie Assault Bike

Thursday, September 22

Skill/Strength:

  • Work up to a heavy single Squat Snatch

 

WOD:

 

21-15-9

  • Overhead Squats

  • Toes-To-Bar

Wednesday, September 21

Skill/Strength:

  • 7x3 Bench Press @ 80% of 3rm; or:

  • Work up to a new 3rm Bench Press.

 

WOD:

 

30-20-10

  • Russian Kettlebell Swings

  • Goblet Squats

  • Walking Lunges

  • Mountain Climbers

Tuesday, September 20

Skill/Strength:

 

10 minute Alternating EMOM

  • 1st minute max unbroken Strict Pull-Ups

  • 2nd minute max unbroken Dips.

 

WOD:

 

For time:

  • 1000m Row

  • 50 Wall Ball Shots

  • 25 Burpees

  • 800m Run

Monday, September 19

Skill/Strength:

  • 7x3 Back Squat @ 80% of 3rm; or:

  • Work up to a new 3rm Back Squat.

 

WOD:

 

15 minute AMRAP

  • 20 Push-Ups

  • 200m Run

  • 6 Squat Cleans

 

Cash Out:

  • 100 Sit-Ups for time.

Saturday, September 17

WOD:

 

For time:

  • 100 Calorie Row

  • 100 Push-Ups

  • 100 Squats

  • 100 Sit-Ups

  • 100 Double-Unders

 

Cash Out:

  • Build up to a heavy 50’ Yoke Walk.

Friday, September 16

Skill/Strength:

  • 7x3 Deadlift @ 80% of 3rm; or:

  • Work up to a new 3rm Deadlift.

 

WOD:

 

3 Rounds for time:

  • 400m Run

  • 100m Farmer’s Carry

  • 100m Walking Lunges

 

Cash Out:

  • 5x5 Partner Glute Ham Raises.

Thursday, September 15

Skill/Strength:

 

Work up to a heavy single of the following complex:

  • 1 Hang Squat Snatch

  • 1 Overhead Squat

 

WOD:

 

‘Petranek Baseline’

For time:

  • 500m Row

  • 40 Squats

  • 30 Sit-Ups

  • 20 Push-Ups

  • 10 Pull-Ups

 

*Compare to first CrossFit Class.

 

Wednesday, September 14

Skill/Strength:

  • 7x3 Bench Press @ 80% of 3rm; or:

  • Work up to a new 3rm Bench Press.

 

WOD:

 

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

  • Pull-Ups

  • Burpees

Tuesday, September 13

Skill/Strength:

  • Bulletproof Shoulders; then:

  • 8 minutes of Handstand Push-Up Practice

 

WOD:

 

12 minute Alternating EMOM

  • 1st minute 15 Calorie Row/10 Calorie Assault Bike

  • 2nd minute 15 Wall Ball Shots

Monday, September 12

Skill/Strength:

  • 7x3 Back Squat @ 80% of 3rm; or:

  • Work up to a new 3rm Back Squat.

 

WOD:

 

9 minute Ascending Ladder

  • 200m Run; 3 Squat Cleans

  • 200m Run; 6 Squat Cleans

  • 200m Run; 9 Squat Cleans, etc.

 

Cash Out:

  • 25 Calorie Assault Bike for time.

Saturday, September 10

Skill/Strength:

  • Work up to a heavy Turkish Get-Up on each side.

 

WOD:

 

‘Track Lunge’

  • 400m Walking Lunges for time.

 

Cash Out:

  • 50 Tuck-Ups (Not for time.)

Friday, September 9

Skill/Strength:

  • 7x3 Deadlift @ 80% of 3rm; or:

  • Work up to a new 3rm Deadlift.

 

WOD:

 

3 Rounds for time:

  • 400m Run

  • 15 Goblet Squats

  • 10 Toes-To-Bar

  • 1 Rope Climb

 

Cash Out:

  • 5x5 Partner Glute Ham Raises.

Thursday, September 8

Skill/Strength:

 

Work up to a heavy single of the following Complex:

  • 1 Squat Snatch

  • 1 Overhead Squat

 

WOD:

  • 1 Mile Run test

Wednesday, September 7

Skill/Strength:

  • 7x3 Bench Press @ 80% of 3rm; or:

  • Work up to a new 3rm Bench Press.

 

WOD:

 

12 Minute Alternating EMOM

  • 1st minute 10 Calorie Row/Bike

  • 2nd minute 10 Hang Power Cleans

  • 3rd minute 10 Burpees

Tuesday, September 6

Skill/Strength:

  • 7x3 Back Squat @ 80% of 3rm; or:

  • Work up to a new 3rm Back Squat.

 

WOD:

 

12 minute AMRAP

  • 5 Pull-Ups

  • 10 Push-Ups

  • 15 Sit-Ups

  • 20 Double-Unders

 

CSWOD:

  • Perform the WOD w/ Chest-To-Bar Pull-Ups.

Monday, September 5

WOD:

 

‘Filthy Fifty’

For time:

  • 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, September 3

Skill/Strength:

 

12 Minute Alternating EMOM

  • 1st minute max Handstand Hold

  • 2nd minute max Plank Hold

  • 3rd minute max Hollow Hold

 

WOD:

 

3 Rounds for time:

  • 30 Medicine Ball Squat Cleans

  • 30 Ball Slams

  • 30 Wall Ball Shots

 

*50’ Walking Lunges w/ Medicine Ball Overhead every 2 minutes.

 

Friday, September 2

CrossFit Boost

51 Knapp Center

Brockton, MA

508-326-7050

 

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