Holiday Hours

Thursday, Thanksgiving: 9:00am Class Only

 

Friday: 9:30am first class of the day. Evening regular schedule. Bring a Friend Day! Invite a friend for a fun partner WOD.

Wednesday, November 26

 

Skill/Strength:

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

  • Find a new 1rm Power Clean

 

WOD:

 

8 Minute Ascending Ladder

  • 10 Wall Ball Shots; 1 Wall Walk

  • 10 Wall Ball Shots; 2 Wall Walks

  • 10 Wall Ball Shots; 3 Wall Walks, etc.


 

CSWOD:

 

10 Minute AMRAP

  • 50 Double-Unders

  • 3x15ft Rope Climbs

Tuesday, November 25

Skill/Strength:

  • 5x5 Press @80% of 5rm; or

  • Find a new 5rm if needed.

 

WOD:

 

3 Rounds

3 Minute AMRAP

  • 5 Deadlifts

  • 10 Box Jumps

  • 100m Run

2 Minute Rest

 

CSWOD:

 

5 Rounds

  • 8 Alternating Kettlebell Snatches

  • 8 Alternating Pistols

  • 1 Prowler Sprint

Monday, November 24

Skill/Strength:

  • 5x5 Front Squat @80% of 5rm; or

  • Find a new 5rm if needed.

 

WOD:

 

7 Minute AMRAP

  • 7 Thrusters

  • 7 Pull-Ups

  • 7 Ring Dips


 

CSWOD:

 

5 Minute AMRAP

  • 10 Power Snatches

  • 20ft Handstand Walk

Saturday, November 22

Skill/Strength:

 

12 Minute Alternating EMOM

  • Odd Minutes Max Handstand Hold

  • Even Minutes 10 Push-Ups

 

WOD:

 

‘Karen’

  • 150 Wall Ball Shots (20/14#)


 

CSWOD:

 

‘Stone Grace’

  • 30 Atlas Stones Ground-To-Overhead

Friday, November 21

Skill/Strength:

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

  • Find a new 1rm Power Clean

 

WOD:

 

For time:

  • 1000m Row

  • 100 Double-Unders

  • 800m Run

  • 10 Burpees


 

CSWOD:

 

‘Gorilla Complex’

Find a 1rm of the following Complex:

  • Squat Clean

  • Hang Squat Clean

  • Push Jerk

  • Split Jerk

Thursday, November 20

Skill/Strength:

  • 5x5 Press @80% of 5rm; or

  • Find a new 5rm if needed.

 

WOD:

 

15 Minute AMRAP

  • 400m Run

  • 30 Walking Lunges

  • 20 Russian Kettlebell Swings

  • 10 Toes-To-Bar

Wednesday, November 19

10 Minute Alternating EMOM

  • odd minutes max Plank Holds

  • even minutes max Hollow Holds

 

WOD:

 

For time:

  • 12 Thrusters

  • 2 Burpee Barbell Hops

  • 10 Thrusters

  • 4 Burpee Barbell Hops

  • 8 Thrusters

  • 6 Burpee Barbell Hops

  • 6 Thrusters

  • 8 Burpee Barbell Hops

  • 4 Thrusters

  • 10 Burpee Barbell Hops

  • 2 Thrusters

  • 12 Burpee Barbell Hops

 

CSWOD:

 

3 Rounds

  • 20 Alternating Pistols

  • 10 GHD Sit-Ups

  • max rep unbroken Ring Dips

Tuesday, November 18

Skill/Strength:

  • Weighted Prowler Pushes

 

WOD:

 

15-12-9-6-3

  • Handstand Push-Ups

  • Box Jumps

  • Pull-Ups


 

CSWOD:

 

5 Rounds

  • 7 Power Snatches

  • 7 Overhead Squats

  • 1 Muscle-Up

Monday, November 17

Skill/Strength:

  • 5x5 Front Squat @80% of 5rm; or

  • Find a new 5rm if needed.

 

WOD:

 

8 Minute Ascending Ladder

  • 20 Double-Unders; 1 Deadlift

  • 20 Double-Unders: 2 Deadlifts

  • 20 Double-Unders: 3 Deadlifts, etc.

 

CSWOD:

 

‘Redneck Fran’

21-15-9

  • Calorie Row

  • Bench Press (135/75#)

Saturday, November 15

Skill/Strength:

  • Turkish Get-Ups

  • Deck Squats

 

WOD:

 

10 Minute AMRAP

  • 10 Plate Burpees

  • 20 Weighted Walking Lunges

  • 100m  Weighted Run

 

CSWOD:

  • 100 Thrusters for time (95/65#)

Friday, November 14

Skill/Strength:

  • 7x2 @80% of 1rm Power Clean; or

  • Find a new 1rm Power Clean

 

WOD:

 

'Petranek Baseline'

For time:

  • 500m Row

  • 40 Squats

  • 30 Sit-Ups

  • 20 Push-Ups

  • 10 Pull-Ups

 

CSWOD:

 

15-10-5

  • Chest-To-Bar Pull-Ups

  • GHD Sit-Ups

  • Ring Dips

Thursday, November 13

Skill/Strength:

  • 5x5 Press @80% of 5rm; or

  • Find a new 5rm if needed.

 

WOD:

 

‘Diane’

21-15-9

  • Deadlifts (225/155#)

  • Handstand Push-Ups

Wednesday, November 12

Skill/Strength:

  • Double-Under Skill Practice

  • Pistol Skill Practice

 

WOD:

 

‘Viking Metal’

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

  • Russian Kettlebell Swings

  • Goblet Squats

  • Double Push-Up Burpees

 

CSWOD:

 

5 Minute AMRAP

  • 5 Power Snatches

  • 5 Overhead Squats

  • 10 Barbell Lateral Hops

Tuesday, November 11

WOD:

 

‘Fight Gone Bad’

3 Rounds

  • 1 Minute Max Rep Wall Ball Shots (20/14#)

  • 1 Minute Max Rep Sumo Deadlift High-Pull (75/55#)

  • 1 Minute Max Rep Box Jumps (20#)

  • 1 Minute Max Rep Push Press (75/55#)

  • 1 Minute Max Calorie Row

  • 1 Minute Rest

Monday, November 10

Skill/Strength:

  • 5x5 Front Squat @80% of 5rm; or

  • Find a new 5rm if needed.

 

WOD:

 

12 Minute AMRAP

  • 200m Run

  • 7 Thrusters

  • 10 Toes-To-Bar

 

CSWOD:

 

30-20-10

  • Unbroken Double-Unders

  • Alternating Pistols

 

Saturday, November 8

Skill/Strength:

 

10 Minute Alternating EMOM

  • Odd Minutes Max Handstand Holds

  • Even Minutes Squat Holds

 

WOD:

 

20 Minute AMRAP

  • 10 Body Complex Progressions

  • 200m Run

Friday, November 7

Skill/Strength:

  • Find a 1rm Power Clean


 

WOD:

 

‘Grace’

  • 30 Clean and Jerks (135/95#)

 

Last Done 9/2

 

CSWOD:

 

30-20-10

  • Calorie Row

  • Unbroken Double-Unders

  • Alternating Pistols

Thursday, November 6

Skill/Strength:

  • 1000m Row test

 

WOD:

 

3 Rounds

  • 15 Thrusters

  • 15 Toes-To-Bar

Wednesday, November 5

Skill/Strength:

 

10 Minute Alternating EMOM

  • Odd Minutes Active Shoulder Hang

  • Even Minutes Hollow Hold

 

WOD:

 

3 Rounds

3 Minute AMRAP

  • 5 Deadlifts

  • 10 Box Jumps

  • 15 Hand Release Push-Ups

2 Minute Rest

 

CSWOD:

  • Hang Squat Snatch Practice

Tuesday, November 4

Skill/Strength:

  • Find a 5rm Press

 

WOD:

 

‘Death by Burpees’

20 Minute AMRAP

  • 1 Burpee the first minute

  • 2 Burpees the second minute

  • 3 Burpees the third minute, etc.

If you miss a round, start the next minute at 1.

 

 

CSWOD:

 

3 Rounds

  • 1 Minute AMRAP Clean and Jerks (165/105#)

  • 2 Minutes Rest

Monday, November 3

Skill/Strength:

  • Find a 5rm Front Squat

 

WOD:

 

‘Helen’

3 Rounds

  • 400m Run

  • 21 American Kettlebell Swings (24/16kg)

  • 12 Pull-Ups

 

Last done 9/17

 

CSWOD:

 

10 Minute AMRAP

  • 500m Row

  • 100 Double-Unders

Saturday, November 1

Skill/Strength:

  • Weighted Prowler Pushes

 

WOD:

 

10 Minute AMRAP

  • 10 Wall Ball Shots

  • 15 Medicine Ball Squat Cleans

  • 20 Walking Lunges with Medicine Ball

 

CSWOD:

 

‘Stone Grace’

  • 30 Atlas Stone Ground-to-Overhead

Friday, October 31

Halloween (Regular Class Schedule)

Skill/Strength:

  • Bulletproof Shoulders

 

WOD:

 

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

  • Overhead Squats
  • Toes-To-Bar

 

CSWOD:

 

5 Minute AMRAP

  • 2 Muscle-Ups
  • 8 GHD Sit-Ups
  • 16 Alternating Pistols

Thursday, October 30

Skill/Strength:

  • Handstand Skill Practice
  • Pistol Skill Practice

 

WOD:

 

'Elizabeth'

21-15-9

  • Cleans
  • Ring Dips

Wednesday, October 29

WOD:

 

'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.

 

 

CSWOD:

 

  • Find a 1rm Hang Squat Snatch

Tuesday, October 28

Skill/Strength:

  • Pull-Up Practice
  • Double-Under Practice

 

WOD:

 

12 Minute AMRAP

  • 2 Wall Walks
  • 20 Walking Lunges
  • 200m Run

 

CSWOD:

 

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

  • Unbroken Double-Unders

Monday, October 27

 

WOD:

 

'CrossFit Total'

Find a 1rm

  • Back Squat
  • Press
  • Deadlift

 

CSWOD:

 

Find a 1rm 

  • Bench Press

Saturday, October 25

Skill/Strength

 

10 Minute Alternating EMOM

  • odd minute Hollow Hold

  • even minutes Plank Hold

 

WOD:

 

3 Rounds

  • 400m Run

  • 21 American Kettlebell Swings

  • 35 Sit-Ups


 

CSWOD:

 

  • Find a 1rm Bear Complex

Friday, October 24

Skill/Strength:

  • Bulletproof Hips

 

WOD:

 

10 Rounds

  • 5 Push Presses
  • 5 Burpees

 

CSWOD:

 

21-15-9

  • Deadlifts (315/205)
  • Box Jumps (30/24#)

 

Thursday, October 23

Skill/Strength:

  • Handstand Skill Practice

 

WOD:

 

3 Rounds

3 Minute AMRAP

  • 10 Medicine Ball Squat Cleans
  • 10 Wall Ball Shots
  • 10 Walking Lunges w/ Medicine Ball Overhead

2 Minutes Rest

Wednesday, October 22

Congrats to Liz and Seth on the healthy birth of their daughter Rose! We love you guys!

Skill/Strength:

  • 400m Farner's Carry

 

WOD:

 

'Jackie'

for time:

  • 1000m Row
  • 50 Thrusters (45/35#)
  • 30 Pull-Ups

 

CSWOD:

 

3 Rounds

  • 6 Strict Handstand Push-Ups
  • 9 GHD Sit-Ups
  • 12 Alternating Pistols

Tuesday, October 21

Congrats to Anthony on his first place finish at the DJ Henry 5k!

Skill/Strength:

  • Rowing Fundamentals
  • 500m Row Test

 

WOD:

 

2 Rounds

3 Minute AMRAP

  • 5 Deadlifts
  • 10 Box Jumps
  • 15 Hand Release Push-Ups

3 Minute Rest

 

 

CSWOD:

 

4 Minute AMRAP

  • Burpees to a 6" target

Monday, October 20

Congrats to Virginia and Carlos on the healthy birth of their daughter Joana! We love you guys!

 

Skill/Strength:

  • Squat Therapy

 

WOD:

 

'Widowmaker'

  • Find your 20rm Back Squat 

 

Cash Out:

  • 800m Run

 

 

CSWOD:

 

12-9-6-3

  • Bench Press (Increase weight each round)
  • L-Sit Pull-Ups

 

Saturday, October 18

Skill/Strength:

  • Weighted Prowler Pushes

 

WOD:

 

'Annie'

50-40-30-20-10

  • Double-Unders
  • Sit-Ups

 

 

CSWOD:

 

'Gorilla Complex'

Find your 1rm of the following complex:

  • Squat Clean
  • Hang Squat Clean
  • Push Jerk
  • Split Jerk

Friday, October 17

Skill/Strength:

  • 5x5 conventional Deadlift @80% of 5rm. (Add weight based on notes.)
  • Find a new 5rm if needed.

 

WOD:

 

'Angry Karen'

  • 150 Wall Ball Shots for time
  • 7 Ball Slams EMOM

 

CSWOD:

  • Accrue 100 weighted Walking Lunges (135/95#, untimed)

Thursday, October 16

Skill/Strength:

  • 5x5 Push Press @80% of 5rm. (Add weight based on notes.)
  • Find a new 5rm if needed.

 

WOD:

 

20 Minute AMRAP

  • 200m Run
  • max rep Handstand Push-Ups or Push-Ups
  • 10 Toes-To-Bar

Wednesday, October 15

Congrats Erica and Greg! We love you!

 

Skill/Strength:

 

10 Minute Alternating EMOM

  • odd minutes max Active Shoulder Hang
  • even minutes max Hollow Hold

 

WOD:

 

'Death by Power Clean'

20 Minute AMRAP

  • 1 Power Clean first minute
  • 2 Power Cleans second minute
  • 3 Power Cleans third minute
  • etc., If you miss a round, start over next minute at 1.

 

CSWOD:

 

3 Rounds

  • 10 Calorie Row
  • 10 GHD Sit-Ups
  • 3 Muscle-Ups

 

Tuesday, October 14

Skill/Strength:

  • 5x5 Back Squats @80% of 5rm. (Add weight based on notes.)
  • Find a new 5rm if needed.

 

WOD:

 

6 Minute AMRAP

  • max rep unbroken Russian Kettlebell Swings
  • 10 Burpees

 

 

CSWOD:

 

3 Sets for max load:

  • 1 Snatch Grip Deadlift
  • 1 Power Snatch
  • 5 Overhead Squats

Monday, October 13

Skill/Strength:

  • 10 Minute Squat Test

 

WOD:

 

For Time:

  • 400m Run
  • 50 Push Presses (45/35#)
  • 400m Run
  • 50 Box Jumps
  • 400m run
  • 50 Thrusters (45/35#)
  • 400m Run

 

CSWOD:

 

4 Rounds (not timed)

  • max rep unbroken Bench Press (135/75#)
  • max rep unbroken deadhang Pull-Ups

Saturday, October 11

CrossFit Boost

51 Knapp Center

Brockton, MA

508-326-7050

 

Ready to try CrossFit?