Saturday, July 4

9am Class only! All are welcome.

Hero WOD:

 

‘Callahan’

 

For time:

  • 400m Weighted Walking Lunges (45/25#)

*3 Burpees EMOM

 

 Sgt Bill Callahan USMC EOD of Easton, MA died in combat in Iraq on April 27, 2007.

Friday, July 3

Skill/Strength:

  • Bulletproof Hips

 

WOD:

 

5 Rounds for time:

  • 400m Run

  • 25 Russian Kettlebell Swings

Thursday, July 2

Skill/Strength:

  • 5x5 Deadlift @80% of 5rm; or

  • Find a new 5rm Deadlift


 

WOD:

 

8 minute Ascending Ladder

  • 20 Double-Unders; 3 Toes-To-Bar

  • 20 Double-Unders; 6 Toes-To-Bar

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

Wednesday, July 1

Skill/Strength:

  • 5x5 Bench Press @70% of 5rm; or

  • Find a new 5rm Bench Press

 

WOD:

 

3 Rounds

3 minute AMRAP

  • 3 Squat Cleans

  • 6 Box Jumps

  • 9 Hand Release Push-Ups

2 minute Rest

 

CSWOD:

 

For time:

  • 2000m Row

Tuesday, June 30

Skill/Strength:

 

Perform 15 Snatches, focusing on technique:

  • 7x Squat Snatches @70% of 1rm

  • 5x Squat Snatches @80%

  • 3x Squat Snatches @85%

or find a new 1rm Squat Snatch if needed.

 

WOD:

 

For time:

  • 50 Burpees

 

CSWOD:

 

30-20-10

  • Unbroken Double-Unders

  • Alternating Pistols

Monday, June 29

Skill/Strength:

  • 5x5 Back Squat @80% of 5rm; or

  • Find a new 5rm Back Squat

 

WOD:

 

10 minute alternating EMOM

  • 1st minute 5 Pull-Ups, 10 Tuck-Ups

  • 2nd minute Max Rep Unbroken Thrusters

 

CSWOD:

 

Work up to a heavy single of the following complex:

  • 1 Push Press

  • 1 Push Jerk

  • 1 Split Jerk

Saturday, June 27

Skill/Strength:

  • Handstand skill work

  • Pull-Up skill work

 

WOD:

 

12 Minute AMRAP

  • 2 Wall Walks

  • 20 Walking Lunges

  • 200m Run

Friday, June 26

Skill/Strength:

  • 5x5 Deadlift @80% of 5rm; or

  • Find a new 5rm Deadlift

 

WOD:

 

8 minute ascending ladder

  • 3 Wall Ball Shots, 3 American Kettlebell Swings, 3 Box Jumps

  • 6 Wall Ball Shots, 6 American Kettlebell Swings, 6 Box Jumps

  • 9 Wall Ball Shots, 9 American Kettlebell Swings, 9 Box Jumps, etc.

Thursday, June 25

Skill/Strength:

 

Perform 15 Snatches, focusing on technique:

  • 7x Squat Snatches @70% of 1rm

  • 5x Squat Snatches @80%

  • 3x Squat Snatches @85%

or find a new 1rm Squat Snatch if needed.

 

WOD:

 

For time:

  • 500m Row

  • 100 Double-Unders

  • 800m Run

  • 1 Rope Climb

Wednesday, June 24

Skill/Strength:

 

10 minute alternating EMOM

  • 1st minute 12 Tuck-Ups

  • 2nd minute Plank Hold

 

WOD:

 

For time:

  • 30 Burpees

  • 30 Pull-Ups

  • 30 Burpees

 

CSWOD:

 

For time:

  • 25 Man-Makers (50/25# /hand)

Tuesday, June 23

Skill/Strength:

  • 5x5 Bench Press @70% of 5rm; or

  • Find a new 5rm Bench Press

 

WOD:

 

For time:

  • 50 Medicine Ball Squat Cleans

  • 800m Run

 

CSWOD:

  • Perform the run with the Medicine Ball.

Monday, June 22

Skill/Strength:

  • 5x5 Back Squat @80% of 5rm; or

  • Find a new 5rm Back Squat

 

WOD:

 

30-20-10

  • Russian Kettlebell Swings

  • Hand Release Push-Ups

  • Box Jumps

  • Sit-Ups

 

CSWOD:

 

Gorilla Complex

Find a heavy single of the following complex:

  • Squat Clean

  • Hang Squat Clean

  • Push Jerk

  • Split Jerk

Saturday, June 20

Skill/Strength:

 

Alternating Tabata

  • Hollow Holds

  • Active Shoulder Hang

 

WOD:

 

‘Track Lunge’

  • 400m Walking Lunges

Friday, June 19

Skill/Strength:

  • 5x5 Deadlift @80% of 5rm; or

  • Find a new 5rm Deadlift

 

WOD:

 

For time:

  • 800m Run buy-in; then:

21-15-9

  • Hand Release Push-Ups

  • Toes-To-Bar

  • Goblet Squats

then:

  • 800m Run

 

CSWOD:

 

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

  • Pull-Ups

  • Handstand Push-Ups

Thursday, June 18

Skill/Strength:

  • Bulletproof Shoulders

 

WOD:

  • Work up to a heavy single Squat Snatch

 

Cash Out:

  • 1000m Row for time

Wednesday, June 17

Skill/Strength:

 

10 minute alternating EMOM

  • 1st minute 12 Tuck-Ups

  • 2nd minute 5 Evil Wheels

 

WOD:

 

8 minute Ascending Ladder

  • 20 Double-Unders; 3 Thrusters

  • 20 Double-Unders; 6 Thrusters

  • 20 Double-Unders; 9 Thrusters, etc.

 

CSWOD:

 

5 minute AMRAP

  • 3 Muscle-Ups

  • 6 GHD Sit-Ups

  • 20’ Handstand Walk

Tuesday, June 16

Skill/Strength:

  • Find a new 5rm Bench Press

 

WOD:

  • Work up to a heavy single weighted Prowler Push

 

CSWOD:

  • 50 Burpee Box Jump-Overs for time

Monday, June 15

Skill/Strength:

  • Find a new 5rm Back Squat

 

WOD:

 

10 Minute Alternating EMOM

  • 1st minute 5 Clean and Jerks

  • 2nd minute 5 Pull-Ups, 10 Hand Release Push-Ups

 

CSWOD:

 

10 minute EMOM

  • 150m Row Sprint

Saturday, June 13

Saturday

 

10 minute alternating EMOM

  • 1st minute max Handstand Hold

  • 2nd minute Squat Hold (wall facing)

 

WOD:

 

For time:

  • 30 Body Complex Progressions

  • 100 Walking Lunges

  • 20 Body Complex Progressions

  • 50 Walking Lunges

  • 10 Body Complex Progressions

  • 1 Rope Climb

Friday, June 12

Skill/Strength:

  • Bulletproof Hips

 

WOD:

 

3 Rounds for time

  • 15 Thrusters

  • 10 Toes-To-Bar

  • 200m Run


 

CSWOD:

 

Alternating Tabata

  • Handstand Push-Ups

  • Double-Unders

Thursday, June 11

Skill/Strength:

  • Accrue 4 minutes in a Plank, 3 minutes in a Hollow, and 2 minutes in an L-Sit.

 

WOD:

 

3 minute AMRAP

  • 10 Russian Kettlebell Swings

  • 10 Push Presses

  • 10 Box Jumps

3 minute Rest

2 minute AMRAP

  • 10 Russian Kettlebell Swings

  • 10 Push Presses

  • 10 Box Jumps

2 minute rest

1 minute AMRAP

  • 10 Russian Kettlebell Swings

  • 10 Push Presses

  • 10 Box Jumps

Wednesday, June 10

Skill/Strength:

  • Find a new 5rm Deadlift


 

WOD:

 

40-30-20-10

  • Wall Ball Shots

  • Mountain Climbers

 

CSWOD:

 

For time:

  • 3000m Row

  • 10 over-the-rower Burpees every 500m

Tuesday, June 9

Skill/Strength:

  • Pull-Up Skill practice

 

WOD:

 

20 minute ascending Ladder

  • 400m Run; 20 Squats; 10 Push-Ups

  • 400m Run; 40 Squats; 20 Push-Ups

  • 400m Run; 60 Squats; 30 Push-Ups, etc

 

CSWOD:

  • Find a heavy single Snatch

Monday, June 8

CrossFit Boost

51 Knapp Center

Brockton, MA

508-326-7050

 

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