Thursday, August 25

Skill/Strength:

  • Squat Therapy

 

WOD:

 

‘Death by Burpees’

20 minute clock

  • 1 Burpee the first minute

  • 2 Burpees the second minute

  • 3 Burpees the third minute; etc.

 

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

 

Wednesday, August 24

Skill/Strength:

  • Work up to a new 3rm Bench Press.

 

WOD:

 

15 minute Alternating EMOM

  • 1st minute 30 second max effort Row

  • 2nd minute max unbroken Push-Ups

  • 3rd minute max unbroken Flutter-Kicks

 

Cash Out:

  • 400m Kettlebell Farmer’s Carry.

Tuesday, August 23

Skill/Strength:

 

Work up to a heavy single of the following complex:

  • 1 Power Clean

  • 1 Hang Power Clean

  • 1 Hang Squat Clean

 

WOD:

 

‘Grace’

  • 30 Clean and Jerks for time. (135/95#)

 

CSWOD:

  • Perform WOD with Squat Cleans and Split Jerks.

Monday, August 22

Skill/Strength:

  • Work up to a new 3rm Back Squat.

 

WOD:

 

4 Rounds for time:

  • 200m Run

  • 21 Russian Kettlebell Swings

  • 15 Box Jumps

  • 9 Pull-Ups

 

Cash Out:

  • 100 Sit-Ups for time.

Saturday, August 20

Skill/Strength:

 

12 minute Alternating EMOM

  • 1st minute 1 Deck Squat

  • 2nd minute 1 Wall Walk

  • 3rd minute 1 Skin-The-Cat


 

WOD:

 

20 minute AMRAP

  • 400m Run

  • 3 Rounds of the following sequence:

    • 5 Toes-To-Bar

    • 10 Mountain Climbers

    • 15 Double-Unders

  • 1 Rope Climb

Friday, August 19

Skill/Strength:

  • Work up to a new 3rm Deadlift.

 

WOD:

 

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

  • Back Squats; then 100m Run

 

Cash Out:

  • 5x5 Partner Glute Ham Raises.

Thursday, August 18

WOD:

 

‘Lynne’

5 Rounds for Max Reps (No Time Component)

  • Bodyweight Bench Press

  • Pull-Ups

 

Cash Out:

  • 2k Row for time.

Wednesday, August 17

Skill/Strength:

  • Work up to a new 3rm Press.

 

WOD:

 

30-20-10-20-30

  • Russian Kettlebell Swings

  • Walking Lunges

 

CSWOD:

  • Perform the Walking Lunges weighted with Kettlebell.

Tuesday, August 16

Skill/Strength:

 

12 minute Alternating EMOM

  • 1st minute max Ring Support Hold/L-Sit

  • 2nd minute Squat Hold (Focus on perfecting position and posture.)

  • 3rd minute 10 Hollow Rocks

 

WOD:

 

For time:

  • 100 Calorie Row

  • 75 Push-Ups

  • 25 Pull-Ups

Monday, August 15

Skill/Strength:

 

Work up to a heavy single of the following complex:

  • 1 Squat Clean

  • 1 Hang Squat Clean

 

WOD:

 

3 Rounds for time:

  • 400m Run

  • 15 Hang Squat Cleans

 

Cash Out:

  • 5 Minutes of Handstand Push-Up skill practice.

Saturday, August 13

Skill/Strength:

 

12 minute Alternating EMOM

  • 1st minute Shoot Through practice (Parallettes, boxes)

  • 2nd minute Ring Dip practice

  • 3rd minute 10 Hollow Rocks

 

WOD:

 

‘Marguerita’

50 Rounds for time:

  • 1 Burpee

  • 1 Push-Up

  • 1 Jumping Jack

  • 1 Sit-Up

  • 1 Handstand

Friday, August 12

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

 

*Last done 1/29/16

 

Cash-Out:

  • 800m Run

Thursday, August 11

Skill/Strength:

 

15 minute clock:

  • Work up to 2 heavy alternating Turkish Get-Ups; then:

  • Handstand Skill Practice in remaining time.

 

WOD:

 

‘Boat Race’

3 Rounds for time:

  • 500m Row

  • 400m Run

3 Minutes Rest Between Rounds.

Wednesday, August 10

Skill/Strength:

  • Find a new 2RM Push Press

 

WOD:

 

15 minute AMRAP

  • 30 Wall Ball Shots

  • 20 Russian Kettlebell Swings

  • 10 Pull-Ups

  • 200m Run

Tuesday, August 9

Skill/Strength:

  • Banded Partner Sprints

 

WOD:

 

21-15-9

  • Squat Cleans

  • Toes-To-Bar

 

Cash-Out:

  • 5 sets of max rep unbroken Push-Ups. (Rest as needed.)

Monday, August 8

Skill/Strength:

  • Work up to a new 3rm Overhead Squat.

 

WOD:

 

‘Nancy’

5 Rounds for time:

  • 400m Run

  • 15 Overhead Squats (95/65#)

 

Cash-Out:

  • 25 Evil Wheels (Not for time.)

Saturday, August 6

CrossFit Boost

51 Knapp Center

Brockton, MA

508-326-7050

 

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