Wednesday, January 17

WOD:

  • 10 minutes to work up to a heavy single Power Snatch; then:

 

12 Minute Alternating EMOM @ 75% of heavy single:

  • 1st minute:

    • 1 Power Snatch

    • 2 Hang Power Snatches

  • 2nd minute:

    • 1 Power Snatch

    • 5 Overhead Squats

 

Cash Out:

  • 1k Row for time.

Tuesday, January 16

WOD:

 

2 Rounds for time:

  • 50 Jumping Lunges

  • 40 Sit-Ups

  • 30 Burpees

  • 20 Push-Ups

  • 10 Jumping Squats

 

Cash Out:

  • Work up to a heavy 50’ Farmer’s Carry.

Monday, January 15

Skill/Strength:

  • 7x3 Sumo Deadlift @ 85% of 3rm; or:

  • Find a new Sumo Deadlift 3rm.

 

WOD:

 

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

  • Hang Squat Cleans

  • Pull-Ups

Saturday, January 14

WOD:

 

40-30-20-10

  • Wall Ball Shots

  • Ball Slams

  • Russian Twists

  • Overhead Walking Lunges w/ Medicine Ball

 

Cash Out:

 

With a running clock; accrue the following

  • 5 minutes in a Handstand

  • 5 minutes in an Active Shoulder Hang

Friday, January 13

Skill/Strength:

  • 7x3 Front Squat @ 85% of 3rm; or:

  • Find a new Front Squat 3rm.

 

WOD:

 

500m Row buy-in; then:

5 Rounds for time:

  • 10 Hang Power Cleans

  • 10 Push Presses

  • 10 Front Rack Alternating Lunges

Thursday, January 12

Skill/Strength:

  • Bulletproof Hips

 

WOD:

 

15 Minute EMOM, repeating:

  • 1st Minute 6 Deadlifts (Heavy)

  • 2nd Minute 12 Box Jumps

  • 3rd Minute max rep unbroken Handstand Push-Ups

 

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

 

Cash Out:

  • 15 Shoot-Throughs+Push-Up+Dips

  • 15 GHD Sit-Ups

Wednesday, January 11

Skill/Strength:

  • 10 minutes to work up to a heavy single Hang Power Snatch; then:

 

15 Minute EMOM @ 75% of heavy single

  • 3 Hang Power Snatches

 

12-9-6-3-6-9-12

  • Overhead Squats

  • Toes-To-Bar

Tuesday, January 10

Skill/Strength:

  • 5x5 Bench Press @ 80% of 5rm; or:

  • Find a new Bench Press 5rm.

 

WOD:

 

8 minute ascending ladder:

  • 8 Thrusters; 1 Round of ‘Cindy’

  • 8 Thrusters; 2 Rounds of ‘Cindy’

  • 8 Thrusters; 3 Rounds of ‘Cindy’

 

*1 Round of ‘Cindy’ =

  • 5 Pull-Ups

  • 10 Push-Ups

  • 15 Squats

 

Cash Out:

  • 30 Evil Wheels (Not for time.)

Monday, January 9

Skill/Strength:

  • 7x3 Sumo Deadlift @ 85% of 3rm; or:

  • Find a new Sumo Deadlift 3rm.

 

WOD:

 

 

2 Minute AMRAP of each movement:

  • Double-Unders

  • Clean and Jerks (Grace weight.)

  • Flutter-Kicks

  • Clean and Jerks (Grace weight.)

  • Burpees

    *1 Minute Rest between movements.

Saturday, January 7

WOD:

 

15 minute alternating EMOM

  • 1st minute max rep unbroken Tuck-Ups

  • 2nd minute max rep unbroken Push-Ups

  • 3rd minute max rep unbroken Ring Rows

 

Cash Out:

 

3 Rounds for time:

  • 10 Atlas Stone-To-Shoulders

  • 1 Rope Climb

Friday, January 6

WOD:

 

30 minute EMOM

  • Minutes 1-10

    • 3 Overhead Squats

  • Minutes 11-20

    • 3 Front Squats

  • Minutes 21-30

    • 3 Back Squats

*add weight every minute.

 

Cash Out:

  • 25 Calorie Assault Bike Sprint

Thursday, January 5

Skill/Strength:

 

Alternate through Strongman stations:

  • Farmer’s Carries

  • Atlas Stones

  • Reverse Hyper

 

WOD:

 

5 Rounds for total reps:

  • :30 Pull-Ups

  • :30 Ring Dips

  • :30 American Kettlebell Swings

  • :30 Rest

Wednesday, January 4

Skill/Strength:

  • 7x3 Sumo Deadlift @ 85% of 3rm; or:

  • Find a new Sumo Deadlift 3rm.

 

WOD:

 

For time:

  • 50 Double-Unders

  • 50 Jumping Squats

  • 50 Burpees

Tuesday, January 3

Skill/Strength:

  • 5x5 Bench Press @ 80% of 5rm; or:

  • Find a new Bench Press 5rm.


 

WOD:

 

For time:

  • 10 Overhead Squats

  • 20 Thrusters

  • 30 Hang Squat Cleans

*5 Toes-To-Bar EMOM, including first minute

Monday, January 2, 2017

WOD:

 

20 Minute AMRAP

  • 5 Pull-Ups

  • 10 Push-Ups

  • 15 Squats

  • 20 Sit-Ups

  • 25 Double-Unders

 

Cash Out:

 

10 Minute EMOM

  • 5 Heavy Russian Kettlebell Swings, 1 Deck Squat

CrossFit Boost

51 Knapp Center

Brockton, MA

508-326-7050

 

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