Saturday, April 19

9:30am class free and open to the public! Come see us!

 

WOD:

 

Alternating Tabata

  • Push-Ups
  • Plank Hold

2 minutes rest

  • Flutter-Kicks
  • Hollow Hold

3 minutes rest; then for time:

  • 400m Run
  • 200m Run Backwards
  • 100m Walking Lunges

 

 

*9:30am class free and open to the public. Come join us!

 

 

 

CSWOD:

 

'DT'

5 Rounds (155/110#)

  • 12 Deadlifts
  • 9 Hang Power Cleans
  • 6 Push Jerks

 

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

 

Friday, April 18

 

Skill/Strength:

  • Bulletproof Shoulders

 

WOD:

 

'Karen'

  • 150 Wall Ball Shots (20/14#)

 

CSWOD:

  • 1 Mile run for time

 

Three self-help books that aren't garbage. - Coach William

Thursday, April 17

Skill/Strength:

  • 5x5 Press @80% of 5rm; or
  • Find a new 5rm if needed.

 

WOD:

 

'Nancy'

5 Rounds

  • 400m Run
  • 15 Overhead Squats (95/65#)

 

You're not getting enough sleep. - Coach William

Wednesday, April 16

 

Skill/Strength:

  • Handstand skill practice
  • Prowler pushes

 

WOD:

 

'Death by Power Cleans'

15 Minute AMRAP

  • 1 Power Clean the first minute
  • 2 Power Cleans the second minute
  • 3 Power Cleans the third minute...

 

CSWOD:

 

7 Minute AMRAP

  • 15 Ball Slams (20/10#)
  • 10 Box Jumps (30/24")
  • 5 GHD Sit-Ups

Tuesday, April 15

Congrats to the Throwdown Champion team of Tim, Eric, Jessica, and Steph!

 

Skill/Strength:

  • Pull-Up skill practice

 

WOD:

 

3 Rounds

  • 15 Thrusters
  • 15 Toes-To-Bar

 

CSWOD:

  • 50 alternating Pistols for time

Monday, April 14

CrossFit Boost/CrossFit Tri-County Throwdown

 

Skill/Strength:

  • 5x5 Back Squat @80% of 5rm; or
  • Find a new 5rm if needed.

 

WOD:

 

15 Minute AMRAP

  • 200m Run
  • max rep unbroken Russian Kettlebell Swings

 

CSWOD:

 

3 Rounds

  • 25 unbroken Double-Unders
  • 10 Overhead Squats (95/65#)

CrossFit Boost vs CFTC Throwdown this Saturday @ 9am.

Regular Saturday classes canceled.

WOD 1

 

12 Minute AMRAP (One athlete working at a time)

 

  • 3 Minutes max rep Wall Ball Shots (14/10#)

  • 3 Minutes max rep Box Jumps (20 inches for all)

  • 3 Minutes max rep Knees-To-Elbow

  • 3 Minutes max rep Hand Release Push-Ups

 

*EMOM 5 Burpees for all athletes. No reps count until all athletes complete the Burpees.



WOD 2

 

5 Minute AMRAP (One athlete working at a time)

  • Max Rep Front Squats (55/35#)

  • 3 resting members must be holding the bottom of a squat for reps to count.



Scoring:

  • First place in a WOD gets one point, second place gets two points, etc. The team with the least amount of points after the two WODs wins.

  • In case of tie, 4-on-4 winner take all Tug-of-War.

Friday, April 11

 

Skill/Strength:

  • Atlas Stone Tabata

 

WOD:

 

5 Rounds

  • 10 Push Press
  • 10 Burpees

Thursday, April 10

 

Skill/Strength:

  • 5x5 Deadlift @80% of 5rm; or
  • Find a new 5rm if needed.

 

Partner WOD:

 

'Mary'

20 Minute AMRAP

  • 5 Handstand Push-Ups
  • 10 Pistols
  • 15 Pull-Ups

 

*Partners alternate rounds.

 

 

CSWOD:

  • Competitors perform the WOD without a partner.

Wednesday, April 9

 

Skill/Strength:

  • 5x5 Press @80% of 5rm; or
  • Find a new 5rm if needed.

 

WOD:

 

For time:

  • 800m Run
  • 50 Wall Ball Shots
  • 400m Run
  • 50 Toes-to-Bar
  • 200m Run
  • 50 Walking Lunges

 

CSWOD:

 

Find your:

  • Max distance Handstand Walk
  • Max height Box Jump
  • Max rep unbroken Push-Ups

Tuesday, April 8

 

Skill/Strength:

  • Work up to a 1rm Power Snatch

 

WOD:

 

10 Minute AMRAP

  • 10 Power Snatches
  • 10 Overhead Squats
  • 100m run

 

CSWOD:

  • 5k Row

Monday, April 7

 

Skill/Strength:

  • 5x5 Back Squat @80% of 5rm; or
  • Find a new 5rm if needed.

 

WOD:

 

'Viking Metal'

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

  • Russian Kettlebell Swings
  • Goblet Squats
  • Double Push-Up Burpees

 

CSWOD:

3 Rounds

  • 10 Chest-To-Bar Pull-Ups
  • 10 Toes-to-Bar
  • 50 Double-Unders

Saturday, April 5

 

Skill/Strength:

  • Pull-Up skill work

 

WOD:

 

20 Minute AMRAP

  • 10 Body Complex Progressions
  • 200m Run

 

CSWOD:

  • 5 heavy Yoke Walks

Friday, April 4

 

Skill/Strength:

  • 400m Farmer's Carry for load/time.

 

WOD:

 

21-15-9

  • Overhead Squats
  • Toes-To-Bar

 

CSWOD:

  • 200 alternating Tire Smashes. (Max effort; no time component.)

Thursday, April 3

 

Skill/Strength:

  • 5x5 Deadlift @80% of 5rm; or
  • Find a new 5rm if needed.

 

WOD:


'How To Make Grace Suck Worse'

6 Rounds

  • 5 Clean and Jerks (135/95#)
  • 5 Burpee Barbell Hops

 

Tips for getting the most out of CrossFit Boost - Coach William

Wednesday, April 2

 

Skill/Strength:

  • 5x5 Press @80% of 5rm; or
  • Find a new 5rm if needed.

 

WOD:

 

'Nicole'

20 Minute AMRAP

  • 400m Run
  • Max rep Pull-Ups

 

 

CSWOD:

3 Rounds

  • Max rep bodyweight Bench Press
  • 10 GHD Sit-Ups

Tuesday, April 1

 

Skill/Strength:

  • Prowler Pushes
  • Barbell/Ring Roll-Outs
  • Pistol practice

 

WOD:

 

10 Minute EMOM

  • 10 Wall Ball Shots
  • Mountain-Climbers the remainder of the minute

 

CSWOD:

 

15-10-5

  • Chest-To-Bar Pull-Ups
  • Handstand Push-Ups
  • Ring Dips

Monday, March 31

 

Skill/Strength:

  • 5x5 Back Squat @80% of 5rm; or
  • Find a new 5rm if needed.

 

WOD:

 

'Out Like a Lamb'

3 Rounds

  • 30 Russian Kettlebell Swings
  • 40 Jumping Lunges

 

CSWOD:

  • 10x 100m Row Sprints
  • Rest 30 seconds between sprints, keep splits to within 2 seconds.

Saturday, March 29, 2014

 

WOD:

  • 50 Plate Burpees for time

 

or:

 

NoSAG retest/measurements if needed.

 

plate burpees from crossfitoneworld on Vimeo.

Friday, March 28, 2014

 

Skill/Strength:

  • 10 Minute Squat test

 

WOD:

 

5 Rounds

  • 400m Run
  • 10 bodyweight Back Squats

Thursday, March 27, 2014

 

Skill/Strength:

  • 5x5 conventional Deadlift @80% of 5rm; or
  • Find a new 5rm if needed

 

WOD:

 

NoSAG Re-Test Day!

 

'Annie'

50-40-30-20-10

  • Double-Unders
  • Sit-Ups

 

rest; then:

  • 500m Row for time
  • Max rep unbroken Wall Ball Shots (20/14#)
  • Max rep unbroken Pull-Ups/Ring-Rows

 

*If you miss your NoSAG Re-test, you can make it up on Saturday.

 

The Slide For Life taught me everything I needed to know about myself. - Coach William

Wednesday, March 26, 2014

 

Skill/Strength:

  • Skin-The-Cats
  • Handstand skill practice

 

WOD:

 

'Elizabeth'

21-15-9

  • Cleans (135/95#)
  • Ring Dips

 

CSWOD:

  • Perform WOD with Squat Cleans

rest; then

  • 3x10 GHD Sit-Ups (no time component)

Tuesday, March 25, 2014

 

Skill/Strength:

  • 5x5 Press @80% 5rm; or
  • Find a new 5rm if needed

 

WOD:

 

10 Rounds

  • 10 Wall Ball Shots
  • 5 Box Jumps
  • 3 Handstand Push-Ups

 

CSWOD:

  • 50 Burpees to a 6in target for time

Monday, March 24, 2014

 

Skill/Strength:

  • 5x5 Back Squats @80% 5rm:or
  • Find a new 5rm if needed

 

WOD:

 

10 Minute AMRAP

  • 5 Deadhang Pull-Ups/Ring Rows
  • 10 Hand-Release Push-Ups
  • 15 Russian Kettlebell Swings

 

CSWOD:

  • Find a 1rm Power Snatch

Saturday, March 22, 2014

 

WOD:

 

Alternating Tabata

  • Push-Ups
  • Squats

rest two minutes

  • Sit-Ups
  • Squats

rest two minutes

  • 800m Run for time

Friday, March 21, 2014

 

Skill/Strength:

  • 5x5 Press @80% of 5rm; or
  • Find a new 5rm if needed.

 

WOD:

 

'Helen'

3 Rounds

  • 400m Run
  • 21 American Kettlebell Swings (24/16kg)
  • 12 Pull-Ups

 

*Last done 10/23

Thursday, March 20, 2014

 

Skill/Strength:

  • Prowler Pushes
  • Rope Climb

 

WOD:

 

'Grace'

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

 

*last done 1/17

Wednesday, March 19, 2014

 

Skill/Strength:

  • 5x5 Back Squat @80% of 5rm;
  • or find a new 5rm if needed

 

WOD:

 

20 Minute AMRAP

  • 400m Run
  • max unbroken Push-Ups
  • max unbroken Flutter-Kicks

 

CSWOD:

 

'Flight Simulator'

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

  • unbroken Double-Unders

CrossFit Boost

51 Knapp Center

Brockton, MA

508-326-7050

 

Ready to try CrossFit?