Tuesday, March 3

Skill/Strength:

 

10 Minute Alternating EMOM

  • Odd Minutes 5 Evil Wheels

  • Even Minutes 5 Deck Squats

 

WOD:

 

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

  • Thrusters

  • Box Jumps

  • Sit-Ups

 

CSWOD:

  • 5km Row for time

Monday, March 2

Skill/Strength:

  • 5x5 Back Squat @80% of 5rm; or

  • Find Back Squat 5rm


 

WOD:

 

15 Minute EMOM, repeating:

  • First Minute Calorie Row (10/7)

  • Second Minute 10 Hand Release Burpees

  • Third Minute 10 Pull-Ups


 

CSWOD:

 

4 Minute Ascending Ladder

  • 5 GHD Sit-Ups, 1 Muscle-Up

  • 5 GHD Sit-Ups, 2 Muscle-Ups

  • 5 GHD Sit-Ups, 3 Muscle-Ups, etc.

Saturday, February 28

Skill/Strength:

 

10 Minute Alternating EMOM

  • Odd Minutes Max Handstand Hold

  • Even Minutes Max Plank Hold

 

Partner WOD:

 

20 Minute Alternating EMOM

  • 1st Minute: 30 second max rep Wall Ball Shots, 30 second rest

  • 2nd Minute: 30 second max rep Sit-Ups, 30 second rest

Friday, February 27

Skill/Strength:

  • 5x5 Deadlift @80% of 5rm; or

  • Find Deadlift 5rm

 

WOD:

 

Alternating Tabata

  • Burpees

  • Double-Unders

 

Thursday, February 26

Skill/Strength:

  • 1k Row Test

  • Pistol Skill Practice

 

WOD:

 

12 Minute AMRAP

  • 5 Pull-Ups

  • 10 Push-Ups

  • 15 Russian Kettlebell Swings

Wednesday, February 25

Skill/Strength:

 

10 Minute Alternating EMOM

  • Odd Minutes Max Active Shoulder Hang

  • Even Minutes Max Hollow Hold

 

WOD:

 

For Time:

  • 40 Medicine Ball Squat Cleans

  • 10 Overhead Walking Lunges w/ Medicine Ball

  • 30 Medicine Ball Squat Cleans

  • 20 Overhead Walking Lunges w/ Medicine Ball

  • 20 Medicine Ball Squat Cleans

  • 30 Overhead Walking Lunges w/ Medicine Ball

  • 10 Medicine Ball Squat Cleans

  • 40 Overhead Walking Lunges w/ Medicine Ball

Tuesday, February 24

Skill/Strength:

  • 5x5 Bench Press @70% of 5rm; or

  • Find Bench Press 5rm

 

WOD:

 

For time:

  • 1k Row

  • 25 Handstand Push-Ups

  • 25 Toes-To-Bar

  • 1 Rope Climb


 

CSWOD:

 

5 Minute AMRAP

  • Burpees to a 6” target

Monday, February 23

Skill/Strength:

  • 5x5 Back Squat @80% of 5rm; or

  • Find Back Squat 5rm

 

WOD:

 

8 Minute Ascending Ladder

  • 20 Double-Unders; 3 Thrusters

  • 20 Double-Unders: 6 Thrusters

  • 20 Double-Unders: 9 Thrusters, etc.

 

CSWOD:

  • Perform the WOD with full Squat Clusters.

Saturday, February 21

Skill/Strength:

  • Bulletproof Hips

 

WOD:

 

For time:

  • 150 Wall Ball Shots

*1 Wall Walk EMOM, starting first minute.

 

Friday, February 20

Skill/Strength:

  • 5x5 Deadlift @80% of 5rm; or

  • Find Deadlift 5rm

 

WOD:

 

21-15-9

  • Overhead Squats

  • Toes-To-Bar

  • x2 Double-Unders

 

CSWOD:

 

‘G.I. Jane’

  • 100 Burpee Pull-Ups

Thursday, February 19

Skill/Strength:

  • 5x5 Bench Press @70% of 5rm; or

  • Find Bench Press 5rm

 

 

WOD:

 

15 Minute EMOM, repeating:

  • First Minute 8 Calorie Row

  • Second Minute 10 Burpees

  • Third Minute 15 Hollow Rocks

 

*When your task is complete, rest until the beginning of the next minute.

Wednesday, February 18

Skill/Strength:

  • Bulletproof Shoulders

 

WOD:

 

3 Minute AMRAP

  • 10 Thrusters

  • 10 Burpee Barbell Hops

3 Minutes Rest; then:

 

4 Minute AMRAP

  • 10 Push Presses

  • 10 Hand Release Push-Ups

  • 10 Sit-Ups

 

CSWOD:

 

3 Rounds

  • 10 Chest-To-Bar Pull-Ups

  • 10 Alternating Pistols

  • 20ft Handstand Walk

Tuesday, February 17

Skill/Strength:

  • 5x5 Back Squat @80% of 5rm; or

  • Find Back Squat 5rm

 

WOD:

 

For time:

  • 500m Row

  • 20 Medicine Ball Squat Cleans

  • 100 Double-Unders

  • 20 Medicine Ball Squat Cleans

  • 50 Walking Lunges

  • 20 Medicine Ball Squat Cleans

 

CSWOD:

 

5 Minute AMRAP

  • 15 Power Snatches (75/55#)

  • 3 Muscle-Ups

Monday, February 16

Skill/Strength:

 

Alternating Tabata

  • Hollow Hold

  • Plank Hold

 

WOD:

 

12 Minute Alternating EMOM

  • Odd Minutes 5 Pull-Ups, 10 Push-Ups, 15 Squats

  • Even Minutes 15 American Kettlebell Swings

 

CSWOD:

 

For time:

  • 5km Row

Saturday, February 14

Tabata This!

  • Calorie Row

  • 1 Minute Rest

  • Squats

  • 1 Minute Rest

  • Pull-Ups

  • 1 Minute Rest

  • Push-Ups

  • 1 Minute Rest

  • Sit-Ups

 

The Tabata interval is 20 seconds of work followed by 10 seconds of rest, for 8 intervals.


 

*Last done 10/29/14

 

Cash Out:

  • 1 Rope Climb

Friday, February 13

Skill/Strength:

  • 5x5 Deadlift @80% of 5rm; or

  • Find Deadlift 5rm

 

WOD:

 

For time:

  • 100 Double-Unders; 10 Toes-To-Bar

  • 80 Double-Unders; 10 Toes-To-Bar

  • 60 Double-Unders; 10 Toes-To-Bar

  • 40 Double-Unders; 10 Toes-To-Bar

  • 20 Double-Unders; 10 Toes-To-Bar

 

CSWOD:

 

‘Mr. Clean Complex’

Find a 1rm of the following complex:

  • 2 Hang Power Cleans

  • 2 Power Cleans

  • 2 Hang Squat Cleans

  • 2 Front Squats

Thursday, February 12

Skill/Strength:

  • 10 Minute Squat Test

  • Squat Therapy

 

WOD:

 

  • 75 Thrusters for time

*3 Burpee Barbell Hops EMOM, starting first minute.

 

Wednesday, February 11

Skill/Strength:

  • 5x5 Bench Press @70% of 5rm; or

  • Find Bench Press 5rm

 

WOD:

 

7 Minute Ascending Ladder

  • 3 Clean and Jerks; 3 Pull-Ups

  • 6 Clean and Jerks; 6 Pull-Ups

  • 9 Clean and Jerks; 9 Pull-Ups, etc

 

CSWOD:

 

5 Minute AMRAP

  • 1500m Row

  • Max rep Handstand Push-Ups in remaining time

Tuesday, February 10

Skill/Strength:

  • 5x5 Back Squat @80% of 5rm; or

  • Find Back Squat 5rm


 

WOD:

 

14 Minute Alternating EMOM

  • Odd Minutes 15 Wall Ball Shots

  • Even Minutes 30 second max effort Mountain Climbers

 

CSWOD:

 

6 Minute AMRAP

  • 30 Double-Unders

  • 15 Power Snatches (75/55#)

Monday, February 9

All Classes Canceled. Stay warm!

Saturday, February 7

CrossFit Boost

51 Knapp Center

Brockton, MA

508-326-7050

 

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