Saturday, February 25

Skill/Strength:

 

4 Rounds (Not for time):

  • Max Active Shoulder Hang

  • 1 Skin-The-Cat

  • Max unbroken Tuck-Ups

  • Max Handstand Hold


 

WOD:

 

3 Rounds for time:

  • 400m Run

  • 50m Walking Lunges

  • 1 Rope Climb

Friday, February 24

6:30pm Open WOD - no regular 6:30pm class

Skill/Strength:

  • Bulletproof Hips

 

WOD:

 

‘Karen’

  • 150 Wall Ball Shots for time. (20/14#)

 

Cash Out:

  • 150 Sit-Ups for time.

Thursday, February 23

Skill/Strength:

 

3 Rounds (Not for time):

  • 10 Scap Push-Ups

  • 10 Scap Pull-Ups

  • Max strict Toes-To-Bar

 

WOD:

 

‘Death By Burpees’

20 minute clock

  • 1st minute 1 Burpee

  • 2nd minute 2 Burpees

  • 3rd minute 3 Burpees, etc.

*If you miss a round, start over at 3.

 

Wednesday, February 22

Wednesday

 

Partner WOD:

 

20 minutes for total distance Run:

Athlete 1:

AMRAP ‘Cindy’

  • 5 Pull-Ups

  • 10 Push-Ups

  • 15 Squats

Athlete 2:

  • 400m Run

 

Cash Out:

  • 50 Hollows-To-Superman

Tuesday, February 21

Skill/Strength:

 

10 minute EMOM working up to a heavy single:

  • Push Press

 

Partner WOD:

 

15 minute AMRAP

  • 15 Russian Kettlebell Swings

  • 15 Sumo Deadlift High-Pulls

  • 15 Goblet Squats

*Athletes alternate rounds.

 
 

Monday, February 20

WOD:

 

24 Minute E2MOM of the following complex:

  • 1 Squat Snatch

  • 1 Hang Squat Snatch

  • 1 Overhead Squat

*Add 1 Overhead Squat every round.

 

5 Minute Rest; then:

 

‘Annie’

50-40-30-20-10

  • Double-Unders

  • Sit-Ups

Saturday, February 18

WOD:

 

3 Rounds for time:

  • 50 Double-Unders

  • 40 Sit-Ups

  • 30 Push-Ups

  • 20 Jumping Squats

  • 10 Burpees


 

Cash Out:

 

5 minute AMRAP

  • 7 Atlas Stone Ground-to-Shoulder

  • 7 Atlas Stone Squats

  • 1 Rope Climb

Friday, February 17

Skill/Strength:

  • Bulletproof Shoulders

 

WOD:

 

20 minute AMRAP

  • 25’ Weighted Overhead Lunges

  • 8 Burpees

  • 25’ Weighted Overhead Lunges

  • 8 Chest-To-Bar Pull-Ups

 

*See CFG Open 16.1.

 

Thursday, February 16

Skill/Strength:

 

4 Rounds (Not for time):

  • Max Ring L-Sit Hold

  • Max unbroken strict Pull-Ups

  • Max unbroken strict Ring Dips

  • Max Handstand Hold

 

WOD:

 

40-30-20-10

  • Russian Kettlebell Swings

  • Goblet Squats

  • X2 Double-Unders

Wednesday, February 15

WOD:

 

30 Minute E2MOM of the following complex:

  • 1 Squat Clean

  • 1 Hang Squat Clean

  • 1 Hang Squat Cluster

  • 2 Thrusters

*Add weight as possible.

 

Cash Out:

 

5 Rounds for time:

  • 10 Knees-to-Elbow

  • 20 Sit-Ups

  • 30 Flutter-Kicks

Tuesday, February 14

Skill/Strength:

 

10 minute EMOM working up to a heavy single:

  • 1 Split Jerk

 

Partner WOD:

 

18 minutes for total Meters rowed

Athlete 1:

2 Rounds

  • 5 Handstand Push-Ups

  • 10 Pull-Ups

  • 15 American Kettlebell Swings

  • 20 Wall Ball Shots

Athlete 2:

  • Row for Meters.

 

*Athlete 1 completes two rounds and then switches.

 

Monday, February 13

Skill/Strength:

 

12 minute Alternating EMOM

  • 1st minute 3 Conventional Deadlifts

  • 2nd minute 3 Sumo Deadlifts

*Add weight as possible.

 

WOD:

 

15-12-9-6-3

  • Burpee Barbell Hops

  • Overhead Squats

  • Sumo Deadlift High-Pulls

Saturday, February 11

Partner WOD:

 

20 minute clock

Athlete One AMRAP:

  • 7 Pull-Ups

  • 7 Push-Ups

  • 7 Box Jumps

Athlete Two performs 2 rounds:

  • 50’ Burpee Broad Jumps

  • 50’ Weighted Overhead Walking Lunges

 

*When Athlete Two completes their second round, the athletes will switch.

 

Partner Cash Out:

 

  • 100 Partner Wall Balls Over-The-Bar

Friday, February 10

Skill/Strength:

 

12 minute EMOM of the following complex:

  • 1 Push Jerk

  • 1 Split Jerk

*Add weight as possible.

 

WOD:

 

7 minute ascending ladder:

3-6-9-12-15...

  • Clean and Jerks

  • Toes-to-Bar

 

*See CFG Open 13.4.

 

Thursday, February 9

Skill/Strength:

 

10 minute alternating EMOM

  • 1st minute max rep unbroken strict Ring Rows

  • 2nd minute max rep unbroken Tuck-Ups


 

Partner WOD:

 

18 minute AMRAP

  • 250m Row

  • 10 Burpees-Over-Rower

*Athletes alternate; switching each round.

 

Wednesday, February 8

WOD:

 

14 minute alternating EMOM:

Odd minutes work up to a heavy single of the following complex:

  • 1 Power Snatch

  • 1 Hang Squat Snatch

  • 1 Squat Snatch

  • 1 Overhead Squat

Even minutes:

  • 20 second Snatch starting position hold

 

Cash Out:

 

Work up to the following:

  • 3 minutes in a Hollow

  • 3 minutes in a Plank

  • 1 minute in a Side Plank Left

  • 1 minute in a Side Plank Right

Tuesday, February 7

WOD:

 

5 Rounds for total Calories

3 minute AMRAP

  • 7 Deadlifts

  • 20 Lateral Hops

  • Max Calorie Row/Assault Bike in remaining time

*3 Minute Rest between Rounds.

 

Cash Out:

 

10 minute alternating EMOM

  • 1st minute 25 Sit-Ups

  • 2nd minute 3 Handstand Push-Ups

Monday, February 6

CrossFit Boost

51 Knapp Center

Brockton, MA

508-326-7050

 

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