Monday, May 30

9am class only. All are welcome!

WOD:

 

‘Murph’

For time:

  • 1 Mile Run

  • 100 Pull-Ups

  • 200 Push-Ups

  • 300 Squats

  • 1 Mile Run

*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a weight vest, you are invited to wear it.


 

Cash Out:

  • Organized Post-WOD Mobility

Saturday, May 28

Skill/Strength:

  • Deadbug Complex

  • Hollows-To-Supermans

 

WOD:

 

20 minute AMRAP

  • 400m Run

  • 21 Russian Kettlebell Swings

  • 2 Handstand Push-Ups

  • 1 Rope Climb

Friday, May 27

Skill/Strength:

  • 10x3 Deadlift @ 80% of 3rm; or

  • Work up to a new 3rm Deadlift

 

 

WOD:

 

15-10-5

  • Overhead Squats

  • Burpee Barbell Hops

 

CSWOD:

  • Perform the WOD as 21-15-9

Thursday, May 26

Skill/Strength:

 

10 minute alternating EMOM

  • 1st minute Overhead Squat hold (PVC)

  • 2nd minute max Handstand hold

 

WOD:

 

For time:

  • 800m Run

  • 21 Thrusters

  • 400m Run

  • 15 Thrusters

  • 200m run

  • 9 Thrusters

 

Cash Out:

  • 10 minutes of Pull-Up skill practice

Wednesday, May 25

Skill/Strength:

  • 5x5 Bench Press @ 80% of 5rm; or

  • Work up to a new 5rm Bench Press.


 

WOD:

 

10 minute Ascending Ladder

  • 25 Double-Unders, 3 Toes-To-Bar

  • 25 Double-Unders, 6 Toes-To-Bar

  • 25 Double-Unders, 9 Toes-To-Bar; etc.


 

Cash Out:

  • 10 Shoot-Throughs+Push-Up+Dip (Parallettes or Box)

Tuesday, May 24

Skill/Strength:

  • 5x5 Back Squat @ 80% of 5rm; or

  • Work up to a new 5rm Back Squat.

 

WOD:

 

3 rounds for time:

  • 10 Squat Cleans (barbell)

  • 25 Wall Ball Shots

 

Cash Out:

  • 50 Tuck-Ups (not for time - focus on form)

Monday, May 23

Skill/Strength:

 

12 minute alternating EMOM

  • 1st minute 3 Deck Squats

  • 2nd minute max Ring Support Hold/L-Sit

  • 3rd minute max Evil Wheels

 

WOD:

 

20 minute AMRAP

  • 100m Farmer’s Carry

  • 100m Walking Lunges

  • 10 Double Push-Up Burpees


 

CSWOD:

 

12-10-8

  • Squat Snatch

  • Burpee Box Jump-Overs

Saturday, May 21

Skill/Strength:

  • Tire Flips

 

WOD:

 

‘Nicole’

20 minute AMRAP

  • 400m Run

  • Max unbroken Pull-Ups

 

*Last done 8/11/15

 

Friday, May 20

Skill/Strength:

  • 10x3 Deadlift @ 80% of 3rm; or

  • Work up to a new 3rm Deadlift

 

*10 Sets of 3 Reps.

 

WOD:

 

‘Death By Front Squat’

20 minute clock

  • 1st minute 1 Front Squat

  • 2nd minute 2 Front Squats

  • 3rd minute 3 Front Squats, etc.

 

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

 

Thursday, May 19

Skill/Strength:

  • Bulletproof Hips

 

WOD:

 

12 minute ascending ladder

  • 100m Run; 3 Thrusters, 3 Ring Dips

  • 100m Run; 6 Thrusters, 6 Ring Dips

  • 100m Run; 9 Thrusters, 9 Ring Dips; etc.

 

Cash Out:

  • 100 Sit-Ups for time

Wednesday, May 18

Skill/Strength:

 

12 minute alternating EMOM

  • 1st minute Handstand skill practice

  • 2nd minute alternating Pistol practice

  • 3rd minute max Tuck-Ups

 

WOD:

 

‘Grace’

For time:

  • 30 Clean and Jerks (135/95#)

 

*Last done 2/18, 11/28/15

 

Cash Out:

  • 400m Farmer's Carry

Tuesday, May 17

Skill/Strength:

  • 5x5 Bench Press @ 80% of 5rm; or

  • Work up to a new 5rm Bench Press.

 

WOD:

 

For time:

  • 1000m Row

  • 50 Wall Ball Shots

  • 20 Pull-Ups

  • 800m Run

 

CSWOD:

  • Perform the WOD for 2 Rounds.

Monday, May 16

Skill/Strength:

  • 5x5 Back Squat @ 80% of 5rm; or

  • Work up to a new 5rm Back Squat.

 

WOD:

 

50,40,30,20,10

  • Russian Kettlebell Swings; then 200m Run

 

CSWOD:

 

‘G.I. Joe’

  • 50 Burpee Pull-Ups

Saturday, May 14

Skill/Strength:

  • Squat Therapy

 

WOD:

 

‘Death By Burpees/Toes-To-Bar’

30 minute clock

  • 1st minute 1 Burpee

  • 2nd minute 1 Toes-To-Bar

  • 3rd minute 2 Burpees

  • 4th minute 2 Toes-To-Bar

  • 5th minute 3 Burpees

  • 6th minute 3 Toes-To-Bar; etc.

 

*If you miss a round, start over at 3 for the movement only.


**Last done 11/28/15.

Friday, May 13

Skill/Strength:

  • 10x3 Deadlift @ 80% of 3rm; or

  • Work up to a new 3rm Deadlift

 

WOD:

 

4 Rounds for time/total HSPUs

  • 400m Run

  • max unbroken Handstand Push-Ups

  • 1 Rope Climb

Thursday, May 12

Congrats to these two amazing ladies on earning their Master's Degrees yesterday!

WOD:

 

‘Tabata This!’

  • Calorie Row

  • Squats

  • Pull-Ups

  • Push-Ups

  • Sit-Ups

 

*1 minute rest between each movement. A Tabata interval is 20 seconds of work, followed by 10 seconds of rest for 8 intervals. Your score is the lowest number of reps performed in any of the 8 intervals.

 

**Last done 11/17/15

 

 

Cash Out:

  • 800m Run for time
 

Wednesday, May 11

CrossFit Boost

51 Knapp Center

Brockton, MA

508-326-7050

 

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