Saturday, April 25

9:30am class free and open to the public.

Skill/Strength:

 

Alternating Tabata

  • L-Sit Hold

  • Plank Hold

 

WOD:

 

For time:

  • 400m Run; 40 Wall Ball Shots

  • 400m Run; 30 Wall Ball Shots

  • 400m Run; 20 Wall Ball Shots

  • 400m Run; 10 Wall Ball Shots

 

Friday, April 24

Skill/Strength:

  • Find a 3rm Overhead Squat

 

WOD:

 

12-9-6-3

  • Squat Snatches

  • Handstand Push-Ups

  • Toes-To-Bar

Thursday, April 23

Skill/Strength:

  • Weighted Prowler Pushes

 

WOD:

 

12 minute alternating EMOM

  • 1st minute max rep unbroken Pull-Ups

  • 2nd minute max rep Push-Ups

Wednesday, April 22

200# Clean

Skill/Strength:

  • Work up to a heavy single Push Jerk

 

WOD:

  • 2k Row for time

 

CSWOD:

  • Farmer’s Carry 400m for load

Tuesday, April 21

Skill/Strength:

 

10 Minute Alternating EMOM

  • 1st minute max Hollow Hold

  • 2nd minute strict Pull-Up practice

 

WOD:

 

15 minute AMRAP

  • 400m Run

  • max rep Back Squats @ 50% of 1rm

 

CSWOD:

  • 750m Row for time

Monday, April 20

Skill/Strength:

  • Work up to a heavy single Squat Clean

 

WOD:

 

3 Rounds for time:

  • 25 American Kettlebell Swings

  • 15 Double Push-Up Burpees

 

CSWOD:

 

5 minute AMRAP

  • 20 Burpee Barbell Hops; then:

  • 2 Thrusters; 2 Chest-To-Bar Pull-Ups

  • 4 Thrusters; 4 Chest-To-Bar Pull-Ups

  • 6 Thrusters; 6 Chest-To-Bar Pull-Ups, etc.

Saturday, April 18

Skill/Strength:

 

12 minute alternating EMOM, repeating

  • 1st minute Plank Hold

  • 2nd minute Hollow Hold

  • 3rd minute Squat Hold


 

WOD:

 

‘Track Lunge’

  • 400m Walking Lunges for time

Friday, April 17

Skill/Strength:

  • Bulletproof Shoulders

 

WOD:

 

12 minute ascending ladder

  • 100m Run, 2 Squat Snatches, 2 Toes-to-Bar

  • 100m Run, 4 Squat Snatches, 4 Toes-to-Bar

  • 100m Run, 6 Squat Snatches, 6 Toes-to-Bar etc.


 

CSWOD:

  • 400m Farmer’s Carry for load

Thursday, April 16

WOD:

 

‘Grace’

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

 

10 minutes rest, then:

 

‘Annie’

50-40-30-20-10

  • Double-Unders

  • Sit-Ups

Wednesday, April 15

Skill/Strength:

  • Bulletproof Hips


 

WOD:

 

For time:

  • 1km Row

  • 50 Wall Ball Shots

  • 30 Pull-Ups

  • 800m Run

  • 1 Rope Climb

 

CSWOD:

 

5 Minute AMRAP

  • 10 Power Snatches

  • 10 Burpee Barbell Hops

Tuesday, April 14

Skill/Strength:

 

10 minute alternating EMOM

  • 1st minute max Active Shoulder Hang

  • 2nd minute 12 Hollow Rocks

 

WOD:

 

20 Minute AMRAP

  • 200m Run

  • 10 Body Complex Progressions

 

or

 

‘CrossFit Total’

Find your 1rm of the following:

  • Back Squat

  • Press

  • Deadlift

Monday, April 13

WOD:

 

‘CrossFit Total’

Find your 1rm of the following:

  • Back Squat

  • Press

  • Deadlift

Saturday, April 11

Skill/Strength:

 

4 rounds

  • 1 minute max Handstand Hold

  • 1 minute Plank Hold

  • 1 minute Squat hold

 

WOD:

 

‘Nicole’

20 minute AMRAP

  • 400m Run

  • max rep unbroken Pull-Ups


*If athletes performed ‘Cindy’ on Thursday, substitute Russian Kettlebell Swings for Pull-Ups

Friday, April 10

Skill/Strength:

  • Find new Deadlift 5rm

 

WOD:

 

‘Karen’

  • 150 Wall Ball Shots for time (20/14#)

 

CSWOD:

  • Handstand Walk for max distance

Thursday, April 9

Skill/Strength:

  • Bulletproof Shoulders

 

WOD:

 

‘Cindy’

20 Minute AMRAP

  • 5 Pull-Ups

  • 10 Push-Ups

  • 15 Squats

Wednesday, April 8

Skill/Strength:

 

10 minute alternating EMOM

  • Odd minutes 5 Barbell Roll-Outs

  • Even minutes Pistol skill practice


 

WOD:

 

‘Elizabeth’

21-15-9

  • Power Cleans (135/85#)

  • Ring Dips

 

CSWOD:

 

  • Perform WOD with full squat cleans.

Tuesday, April 7

Skill/Strength:

  • Find new Bench Press 5rm

 

WOD:

 

‘Fran’

21-15-9

  • Thrusters (95/65#)

  • Pull-Ups


 

CSWOD:

  • 6x250m Row Sprints

  • rest 1 minute between sets, keep splits tight.

Monday, April 6

Skill/Strength:

  • Find new Back Squat 5rm

 

WOD:

 

‘Nancy’

5 rounds for time

  • 400m Run

  • 15 Overhead Squats (95/65#)


 

CSWOD:

 

3 rounds for time:

  • 25 unbroken Double-Unders

  • 12 Toes-To-Bar

  • 5 GHD Sit-Ups

Saturday, April 4

Skill/Strength:

 

10 Minute Alternating EMOM

  • Odd minutes max Handstand Hold

  • Even minutes 1 Wall Walk

 

WOD:

 

‘Helen’

3 Rounds

  • 400m Run

  • 21 American Kettlebell Swings (24/16kg)

  • 12 Pull-Ups

Friday, April 3

Skill/Strength:

  • Squat Therapy

 

WOD:

 

21-15-9

  • Front Squats

  • x2 Jumping Lunges

 

CSWOD:

  • Work up to a 1rm Yoke Carry

Thursday, April 2

CrossFit Boost

51 Knapp Center

Brockton, MA

508-326-7050

 

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