CrossFit Boost Newsletter #01

The weeks WODs, a new strength cycle, the Open, and Scott's Chili!

Monday, January 25

Skill/Strength:

  • Find a 5rm Back Squat

 

WOD:

 

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

  • Toes-To-Bar

  • Hand-Release Push-Ups

*15 Double-Unders after Every Round


 

CSWOD:

 

5 Minute Ascending Ladder

  • 20 American Kettlebell Swings; 1 Muscle-Up

  • 20 American Kettlebell Swings; 2 Muscle-Ups

  • 20 American Kettlebell Swings; 3 Muscle-Ups, etc.

Saturday, January 24

WOD:

 

‘Death By Burpees/Pull-Ups’

30 Minute Clock

  • First Minute 1 Burpee

  • Second Minute 1 Pull-Up

  • Third Minute 2 Burpees

  • Fourth Minute 2 Pull-Ups

  • Fifth Minute 3 Burpees

  • Sixth Minute 3 Pull-Ups, etc.

*If you miss a round, start back over at 1 for that movement only!

 

Cash Out:

  • 5 Minutes of Double-Under Practice

  • 150 Sit-Ups

Friday, January 23

Skill/Strength:

  • Bench Press 101

 

WOD:

 

8 Minute Ascending Ladder

  • 20 Double-Unders; 1 Power Snatch; 1 Overhead Squat

  • 20 Double-Unders; 2 Power Snatches; 2 Overhead Squats

  • 20 Double-Unders; 3 Power Snatches; 3 Overhead Squats, etc.

 

CSWOD:

 

For time:

  • 50 Wall Ball Shots

  • 40 Alternating Pistols

  • 30 Unbroken Double-Unders

  • 20 Ring Dips

  • 10 Handstand Push-Ups

Thursday, January 22

Skill/Strength:

  • Find a 5rm Deadlift

 

WOD:

 

4 Rounds

2 Minute AMRAP

  • 200m Row; then Max Rep Thrusters in remaining time

2 Minutes Rest

 

Wednesday, January 21

Skill/Strength:

 

Alternating Tabata

  • Handstand Holds

  • Hollow Holds

 

WOD:

 

14 Minute Alternating EMOM

  • Odd Minutes 12 Russian Kettlebell Swings

  • Even Minutes 20 Walking Lunges


 

CSWOD:

 

3 Rounds

  • 3 Muscle-Ups

  • 10 GHD Sit-Ups

  • 30 Box Jumps (24/20”)

Tuesday, January 20

WOD:

 

‘Widowmaker’

  • Find a 20rm Back Squat

 

Cash Out:

  • 1 Rope Climb; then:

  • 2k Row for time

 

CSWOD:

 

8 Minute Alternating EMOM

  • Odd Minutes Max Rep Unbroken Bench Press (135/75#)

  • Even Minutes Max Rep Unbroken Strict Pull-Ups

Monday, January 19

Skill/Strength:

 

10 Minute Alternating EMOM

  • Odd Minutes Max Active Shoulder Hang

  • Even Minutes 5 Barbell Roll-Outs (Evil Wheels)

 

WOD:

 

15 Minute EMOM, repeating:

  • First Minute 12 Wall Ball Shots

  • Second Minute 6 Deadlifts

  • Third Minute 8 Burpee Barbell Hops

 

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

 

CSWOD:

 

Grace*’

  • 30 Clean and Jerks (135/95#)

 

*Must be performed with Squat Cleans and Push/Split Jerks.

 

Saturday, January 17

WOD:

 

5 Rounds

  • 1 Minute Max Rep Mountain Climbers

  • 1 Minute Max Rep Sit-Ups

  • 1 Minute Max Rep Push-Ups

  • 1 Minute Max Rep Flutter-Kicks

  • 1 Minute Rest

 

Cash-Out:

 

10 Minute EMOM

  • 5 Russian Kettlebell Swings

  • 1 Forward Roll

 

CSWOD:

 

15-12-9-6-3

  • Deadlifts (275/185#)

  • Strict Handstand Push-Ups

  • Burpee Box Jump-Overs (24/20”)

Friday, January 16

Skill/Strength:

  • Squat Therapy

 

WOD:

 

21-15-9

  • Front Squats

  • Burpee Barbell Hops

 

CSWOD:

 

30-20-10

  • Unbroken Double-Unders

  • Alternating Pistols

Thursday, January 15

Skill/Strength:

 

10 Minute Alternating EMOM

  • Odd Minutes 5 Medicine Ball Squat Cleans

  • Even Minutes 12 Hollow Rocks

 

WOD:

 

For time:

  • 1000m Row

  • 100 Walking Lunges

  • 20 Double Push-Up Burpees

  • 1 Rope Climb

Wednesday, January 14

Skill/Strength:

 

10 Minute Alternating EMOM

  • Odd Minutes 1 Skin-The-Cat

  • Even Minutes Max Hanging L-Sit

 

WOD:

 

2 Minute AMRAP

  • 10 Thrusters

  • 10 Pull-Ups

3 Minute Rest; Add Weight; then:

 

4 Minute AMRAP

  • 10 Power Cleans

  • 10 Ring Dips

 

 

 

CSWOD:

 

40-30-20-10

  • American Kettlebell Swings (24/16kg)

  • Calorie Row

Tuesday, January 13

 

Skill/Strength:

 

Alternating Tabata:

  • Handstand Holds

  • Hollow Holds

 

WOD:

 

10 Minute Alternating EMOM:

  • Odd Minutes 5 Deadlifts

  • Even Minutes Max Rep Double-Unders

 

 

CSWOD:

 

5 Rounds

  • 10 Power Snatches (75/55#)

  • 5 GHD Sit-Ups

Monday, January 12

WOD:

  • Find a 1rm Front Squat; then

  • Find a 1rm Press

 

Cash-Out

  • 1000m Row for time

 

CSWOD:

  • Find a 1rm Thruster

Saturday, January 10

WOD:

 

‘Death By Burpees/Toes-To-Bar’

30 Minute Clock

  • First Minute 1 Burpee

  • Second Minute 1 Toes-To-Bar

  • Third Minute 2 Burpees

  • Fourth Minute 2 Toes-To-Bar

  • Fifth Minute 3 Burpees

  • Sixth Minute 3 Toes-To-Bar, etc.

*If you miss a round, start back over at 1 for both movements.


 

CSWOD:

 

‘Glen’

for time:

  • 30 Clean and Jerks (135/95#)

  • 1 Mile Run (1600m Row)

  • 10 Rope Climbs

  • 1 Mile Run (1600m Row)

  • 100 Burpees

 

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

Friday, January 9

Skill/Strength:

 

10 Minute Alternating EMOM

  • Odd Minutes 5 Deck Squats

  • Even Minutes 5 Barbell Roll-Outs (Evil Wheels)


 

WOD:

 

4 Rounds

2 Minutes Work:

  • 200m Row; then Max Rep Back Squats in remaining time

2 Minutes Rest

 

 

 

CSWOD:

 

4 Minute Ascending Ladder

  • 1 Muscle-Up; 2 GHD Sit-Ups

  • 2 Muscle-Up; 4 GHD Sit-Ups

  • 3 Muscle-Up; 6 GHD Sit-Ups, etc.

Thursday, January 8

Skill/Strength:

  • Find a 1rm Power Clean

 

WOD:

 

50-40-30-20-10

  • Double-Unders

  • Flutter-Kicks

  • Walking Lunges

Wednesday, January 7

Skill/Strength:

 

Alternating Tabata

  • Active Shoulder Hang

  • Hollow Hold

 

WOD:

 

12 Minute Alternating EMOM

  • Odd Minutes 5 Pull-Ups, 10 Push-Ups, 15 Squats

  • Even Minutes 15 Russian Kettlebell Swings


 

CSWOD:

 

6 Minute AMRAP

  • 30 Double-Unders

  • 15 Power Snatches (75/55#)

Tuesday, January 6

Skill/Strength:

  • 5x5 Press @80% of 5rm; or

  • Find a new 5rm if needed.

 

WOD:

 

15 Minute EMOM, repeating:

  • First Minute 10 Calorie Row

  • Second Minute 6 Deadlifts

  • Third Minute 12 Box Jumps

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

 

 

CSWOD:

 

4 Minute AMRAP

  • 3 Handstand Push-Ups, 6 Parallette Shoot-Throughs+Push-Up+Dip

Monday, January 5

Skill/Strength:

  • 5x5 Front Squat @80% of 5rm; or

  • Find a new 5rm if needed.

 

WOD:

 

7 Minute Ascending Ladder

  • 1 Med Ball Squat Clean; 2 Wall Ball Shots

  • 2 Med Ball Squat Cleans; 4 Wall Ball Shots

  • 3 Med Ball Squat Cleans; 6 Wall Ball Shots, etc.

*1 Wall Walk EMOM

 

 

CSWOD:

 

‘Overhead Complex’

Find a 1rm of the following complex:

  • 1 Press

  • 2 Push Presses

  • 3 Push Jerks

Saturday, January 3

Skill/Strength:

 

10 Minute Alternating EMOM

  • Odd Minutes Max Handstand Hold

  • Even Minutes AMRAP Alternating Pistols

 

WOD:

 

20 Minute AMRAP

  • 200m Run

  • 10 Body Complex Progressions


 

CSWOD:

 

Find a 5rm (unbroken) of the following complex:

  • 1 Power Clean

  • 3 Push Presses

  • 5 Front Squats

  • 7 Deadlifts

Friday, January 2

Skill/Strength:

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

  • Find a new 1rm Power Clean

 

WOD:

 

7 Minute AMRAP

  • Overhead Squats

  • 5 Burpee Barbell Hops every time the bar hits the ground

 

CSWOD:

 

3 Rounds

  • 30 Unbroken Double-Unders

  • 20 Unbroken Wall Ball Shots (20/14#)

Thursday, January 1, 2015

CrossFit Boost

51 Knapp Center

Brockton, MA

508-326-7050

 

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