Friday, December 19

Gifts for the Home For Little Wanderers due Friday A.M. (Thank you!!)

Skill/Strength:

  • 7x2 (7 sets of doubles) @80% of 1rm Power Clean; or

  • Find a new 1rm Power Clean

 

WOD:

 

14 Minute Alternating AMRAP

  • Odd Minutes 45 Second Max Effort Row for Meters

  • Even Minutes Rest

 

CSWOD:

 

‘G.I. Joe’

  • 50 Burpee Pull-Ups

Thursday, December 18

10 Minute Alternating EMOM

  • Odd Minutes 2 Turkish Get-Ups (L/R)

  • Even Minutes Max Active Shoulder Hang

 

WOD:

 

7 Minute Ascending Ladder

  • 1 Power Snatch; 1 Overhead Squat; 1 Burpee Barbell Hop

  • 2 Power Snatches; 2 Overhead Squats; 2 Burpee Barbell Hops

  • 3 Power Snatches; 3 Overhead Squats; 3 Burpee Barbell Hops, etc.

 

Cash Out:

  • 150 Sit-Ups for time

Wednesday, December 17

Skill/Strength:

  • 5x5 Press @80% of 5rm; or

  • Find a new 5rm if needed.

 

WOD:

 

For time:

  • 1000m Row

  • 40 Wall Ball Shots

  • 30 Pull-Ups

  • 20 Burpees

  • 1 Rope Climb

 

CSWOD:

  • Work up to a 1rm Yoke Walk

Tuesday, December 16

Skill/Strength:

 

10 Minute Alternating AMRAP

  • Odd Minutes 5 Handstand Push-Ups

  • Even Minutes Hollow Hold

 

WOD:

 

2 Minute AMRAP

  • 10 Thrusters

  • 10 Toes-to-Bar

Rest 3 Minutes; Add Weight, then:

 

2 Minute AMRAP

  • 10 Push Presses

  • 10 Hand-Release Push-Ups

Rest 3 minutes; Add Weight, then:

 

2 Minute AMRAP

  • 10 Power Cleans

  • 10 Box Jumps

 

 

 

CSWOD:

 

For time:

  • 50 Alternating Kettlebell Snatches (24/16kg)

Monday, December 15

Skill/Strength:

  • 5x5 Front Squat @80% of 5rm; or

  • Find a new 5rm if needed.

 

WOD:

 

50-40-30-20-10

  • Russian Kettlebell Swings

  • Walking Lunges


 

CSWOD:

 

15-12-9-6-3

  • Deadlifts (275/185#)

  • Box Jumps (30/24”)

Saturday, December 13

Skill/Strength:

  • GHD Sit-Ups

  • Double-Under Practice

 

WOD:

10 Rounds

  • 10 Wall Ball Shots

  • 1 Wall Walk


 

CSWOD:

 

‘Flight Simulator’

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

  • Unbroken Double-Unders
 

Friday, December 12

Skill/Strength:

  • 500m row Test

  • Handstand Skill Practice

 

WOD:

 

‘Grace’

  • 30 Clean and Jerks (135/95#)


 

CSWOD:

  • 400m Farmer’s Carry for load/time

Thursday, December 11

Skill/Strength:

  • 7x2 (7 sets of doubles) @80% of 1rm Power Clean; or

  • Find a new 1rm Power Clean

 

WOD:

 

50-40-30-20-10

  • Sit-Ups

  • Squats

  • Flutter-Kicks (4ct)

  • Walking Lunges

Wednesday, December 10

Skill/Strength:

 

10 Minute Alternating EMOM

  • Odd Minutes 2 Turkish Get-Ups (L/R)

  • Even Minutes Squat Hold

 

WOD:

 

21-15-9

  • Overhead Squats

  • Pull-Ups

  • x2 Double-Unders

 

CSWOD:

 

3 Rounds (no time component)

  • Max Rep Unbroken Back Squat (225/155#)

  • Max Rep Unbroken American Kettlebell Swings (32/24kg)

Tuesday, December 9

Skill/Strength:

  • 5x5 Press @80% of 5rm; or

  • Find a new 5rm if needed.

 

WOD:

 

8 Minute Ascending Ladder

  • 8 Box Jumps; 1 Deadlift

  • 8 Box Jumps; 2 Deadlifts

  • 8 Box Jumps; 3 Deadlifts, etc.


 

CSWOD:

  • 3x1500m Row; three minutes rest between rounds

Monday, December 8

Skill/Strength:

  • 5x5 Front Squat @80% of 5rm; or

  • Find a new 5rm if needed.

 

WOD:

 

3 Minute AMRAP

  • 10 Thrusters

  • 10 Burpee Barbell Hops

3 Minutes Rest; then:

 

3 Minute AMRAP

  • 10 Push Presses

  • 10 Hand Release Push-Ups


 

CSWOD:

 

7 Minute AMRAP

  • 30 Unbroken Double-Unders

  • 10 Handstand Push-Ups

  • 20 Alternating Pistols

Saturday, December 6

WOD:

 

Alternating Tabata

  • Mountain Climbers

  • Plank Hold

Rest 3 Minutes

  • Flutter-Kicks

  • Hollow Hold

Rest 3 Minutes

  • 50 Walking Lunges for time

 

CSWOD:

 

‘Lynne’

5 Rounds, no time component

  • Max rep unbroken Bench Press (bodyweight)

  • Max rep unbroken Pull-Ups

Friday, December 5

Skill/Strength:

  • 7x2 (7 sets of doubles) @80% of 1rm Power Clean; or

  • Find a new 1rm Power Clean

 

WOD:

 

5 Rounds

  • 500m Row

  • 3 Minutes Rest (keep splits as close as possible)

 

 

 

CSWOD:

  • 75 Thrusters for time (3 Burpees EMOM)

Thursday, December 4

Skill/Strength:

  • 5x5 Press @80% of 5rm; or

  • Find a new 5rm if needed.

 

WOD:

 

12-10-8-6-4-2

  • Deadlifts

  • x2 Wall Ball Shots

Wednesday, December 3

Skill/Strength:

  • Bulletproof Shoulders

 

WOD:

 

8 Minute AMRAP

  • 15 American Kettlebell Swings

  • 10 Toes-To-Bar

  • 5 Double-Push-Up Burpees


 

CSWOD:

 

6 Minute Ascending Ladder

  • 3 Hang Squat Snatches; 3 Muscle-Ups; 3 Box Jumps

  • 6 Hang Squat Snatches; 6 Muscle-Ups; 6 Box Jumps

  • 9 Hang Squat Snatches; 9 Muscle-Ups; 9 Box Jumps, etc.

Tuesday, December 2

Skill/Strength:

  • 5x5 Front Squat @80% of 5rm; or

  • Find a new 5rm if needed.

 

WOD:

 

10 Minute Ascending Ladder

  • 25 Double-Unders; 3 Ring Dips

  • 25 Double-Unders; 6 Ring Dips

  • 25 Double-Unders; 9 Ring Dips, etc.

 

CSWOD:

 

3 Rounds

  • 10 Chest-To-Bar Pull-Ups

  • 10 Alternating Pistols

  • 20ft Handstand Walk

Monday, December 1

WOD:

 

‘Bear Complex’

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

 

1 Set = 7 Rounds of the following sequence

  • Power Clean

  • Front Squat

  • Push Press

  • Back Squat

  • Push Press

 

Cash Out:

  • 1 Rope Climb

 

 

CSWOD:

 

10 Rounds

  • 30 second Row for meters @ max effort

  • 2 minutes rest between rounds. Keep splits within 5 meters.

 

 

A Better Multivitamin - Coach William

Saturday, November 29

Skill/Strength:

 

10 Minute Alternating EMOM

  • Odd Minutes 10 Hollow Rocks

  • Even Minutes 10 Supermans

 

WOD:

 

‘Mary’

20 Minute AMRAP

  • 5 Handstand Push-Ups

  • 10 Pistols

  • 15 Pull-Ups


 

CSWOD:

 

3x1500m Row

  • 3 Minute Rest Between Sets;

  • Hold efforts to within 3 seconds of each other

Friday, November 28

Skill/Strength:

  • Rope Climb

  • Skin-The-Cats

 

Partner WOD:

 

15 Minute AMRAP:

 

Partner 1: 400m Run

 

Partner 2: AMRAP

  • 20 Double-Unders

  • 40 Flutter-Kicks

*Partner 2 works until Partner 1 returns, and then they switch.

 

CSWOD:

 

7 Minute AMRAP

  • 2 Muscle-Ups

  • 4 Handstand Push-Ups

  • 6 American Kettlebell Swings

Thursday, November 27

CrossFit Boost

51 Knapp Center

Brockton, MA

508-326-7050

 

Ready to try CrossFit?