Friday, October 31

Halloween (Regular Class Schedule)

Skill/Strength:

  • Bulletproof Shoulders

 

WOD:

 

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

  • Overhead Squats
  • Toes-To-Bar

 

CSWOD:

 

5 Minute AMRAP

  • 2 Muscle-Ups
  • 8 GHD Sit-Ups
  • 16 Alternating Pistols

Thursday, October 30

Skill/Strength:

  • Handstand Skill Practice
  • Pistol Skill Practice

 

WOD:

 

'Elizabeth'

21-15-9

  • Cleans
  • Ring Dips

Wednesday, October 29

WOD:

 

'Tabata This!'

  • Calorie Row

1 Minute Rest

  • Squats

1 Minute Rest

  • Pull-Ups

1 Minute Rest

  • Push-Ups

1 Minute Rest

  • Sit-Ups

 

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

 

 

CSWOD:

 

  • Find a 1rm Hang Squat Snatch

Tuesday, October 28

Skill/Strength:

  • Pull-Up Practice
  • Double-Under Practice

 

WOD:

 

12 Minute AMRAP

  • 2 Wall Walks
  • 20 Walking Lunges
  • 200m Run

 

CSWOD:

 

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

  • Unbroken Double-Unders

Monday, October 27

 

WOD:

 

'CrossFit Total'

Find a 1rm

  • Back Squat
  • Press
  • Deadlift

 

CSWOD:

 

Find a 1rm 

  • Bench Press

Saturday, October 25

Skill/Strength

 

10 Minute Alternating EMOM

  • odd minute Hollow Hold

  • even minutes Plank Hold

 

WOD:

 

3 Rounds

  • 400m Run

  • 21 American Kettlebell Swings

  • 35 Sit-Ups


 

CSWOD:

 

  • Find a 1rm Bear Complex

Friday, October 24

Skill/Strength:

  • Bulletproof Hips

 

WOD:

 

10 Rounds

  • 5 Push Presses
  • 5 Burpees

 

CSWOD:

 

21-15-9

  • Deadlifts (315/205)
  • Box Jumps (30/24#)

 

Thursday, October 23

Skill/Strength:

  • Handstand Skill Practice

 

WOD:

 

3 Rounds

3 Minute AMRAP

  • 10 Medicine Ball Squat Cleans
  • 10 Wall Ball Shots
  • 10 Walking Lunges w/ Medicine Ball Overhead

2 Minutes Rest

Wednesday, October 22

Congrats to Liz and Seth on the healthy birth of their daughter Rose! We love you guys!

Skill/Strength:

  • 400m Farner's Carry

 

WOD:

 

'Jackie'

for time:

  • 1000m Row
  • 50 Thrusters (45/35#)
  • 30 Pull-Ups

 

CSWOD:

 

3 Rounds

  • 6 Strict Handstand Push-Ups
  • 9 GHD Sit-Ups
  • 12 Alternating Pistols

Tuesday, October 21

Congrats to Anthony on his first place finish at the DJ Henry 5k!

Skill/Strength:

  • Rowing Fundamentals
  • 500m Row Test

 

WOD:

 

2 Rounds

3 Minute AMRAP

  • 5 Deadlifts
  • 10 Box Jumps
  • 15 Hand Release Push-Ups

3 Minute Rest

 

 

CSWOD:

 

4 Minute AMRAP

  • Burpees to a 6" target

Monday, October 20

Congrats to Virginia and Carlos on the healthy birth of their daughter Joana! We love you guys!

 

Skill/Strength:

  • Squat Therapy

 

WOD:

 

'Widowmaker'

  • Find your 20rm Back Squat 

 

Cash Out:

  • 800m Run

 

 

CSWOD:

 

12-9-6-3

  • Bench Press (Increase weight each round)
  • L-Sit Pull-Ups

 

Saturday, October 18

Skill/Strength:

  • Weighted Prowler Pushes

 

WOD:

 

'Annie'

50-40-30-20-10

  • Double-Unders
  • Sit-Ups

 

 

CSWOD:

 

'Gorilla Complex'

Find your 1rm of the following complex:

  • Squat Clean
  • Hang Squat Clean
  • Push Jerk
  • Split Jerk

Friday, October 17

Skill/Strength:

  • 5x5 conventional Deadlift @80% of 5rm. (Add weight based on notes.)
  • Find a new 5rm if needed.

 

WOD:

 

'Angry Karen'

  • 150 Wall Ball Shots for time
  • 7 Ball Slams EMOM

 

CSWOD:

  • Accrue 100 weighted Walking Lunges (135/95#, untimed)

Thursday, October 16

Skill/Strength:

  • 5x5 Push Press @80% of 5rm. (Add weight based on notes.)
  • Find a new 5rm if needed.

 

WOD:

 

20 Minute AMRAP

  • 200m Run
  • max rep Handstand Push-Ups or Push-Ups
  • 10 Toes-To-Bar

Wednesday, October 15

Congrats Erica and Greg! We love you!

 

Skill/Strength:

 

10 Minute Alternating EMOM

  • odd minutes max Active Shoulder Hang
  • even minutes max Hollow Hold

 

WOD:

 

'Death by Power Clean'

20 Minute AMRAP

  • 1 Power Clean first minute
  • 2 Power Cleans second minute
  • 3 Power Cleans third minute
  • etc., If you miss a round, start over next minute at 1.

 

CSWOD:

 

3 Rounds

  • 10 Calorie Row
  • 10 GHD Sit-Ups
  • 3 Muscle-Ups

 

Tuesday, October 14

Skill/Strength:

  • 5x5 Back Squats @80% of 5rm. (Add weight based on notes.)
  • Find a new 5rm if needed.

 

WOD:

 

6 Minute AMRAP

  • max rep unbroken Russian Kettlebell Swings
  • 10 Burpees

 

 

CSWOD:

 

3 Sets for max load:

  • 1 Snatch Grip Deadlift
  • 1 Power Snatch
  • 5 Overhead Squats

Monday, October 13

Skill/Strength:

  • 10 Minute Squat Test

 

WOD:

 

For Time:

  • 400m Run
  • 50 Push Presses (45/35#)
  • 400m Run
  • 50 Box Jumps
  • 400m run
  • 50 Thrusters (45/35#)
  • 400m Run

 

CSWOD:

 

4 Rounds (not timed)

  • max rep unbroken Bench Press (135/75#)
  • max rep unbroken deadhang Pull-Ups

Saturday, October 11

WOD:

 

'Chelsea'

30 Minute EMOM 

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Squats

 

CSWOD:

 

'DT'

5 Rounds: (155/115#)

  • 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.

 

Friday, October 10

Skill/Strength:

  • 5x5 conventional Deadlift @80% of 5rm. (Add weight based on notes.)
  • Find a new 5rm if needed.

 

WOD:

 

3 Rounds

  • 400m Run
  • 15 Toes-to-Bar
  • 50 Walking Lunges

 

CSWOD:

 

7 Minute AMRAP

  • 50 Double-Unders
  • max rep Handstand Push-Ups

 

Thursday, October 9

WOD:

 

'Bear Complex'

5 Sets; Ascending weight each set; No time limit:

 

1 Set = 7 Rounds of the following sequence:

  • Power Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press

 

Wednesday, October 8

Skill/Strength:

 

10 Minute Alternating EMOM

  • odd minutes max Handstand Hold
  • even minutes Squat Hold

 

WOD:

 

2 Rounds

  • 25 Medicine Ball Squat Cleans
  • 25 Wall Ball Shots
  • 800m Run

 

 

CSWOD:

 

5 Minute AMRAP

  • 3 Muscle-Ups
  • 10 Box Jumps (30/24")
  • 20' Handstand Walk

Tuesday, October 7

Skill/Strength:

  • 5x5 Push Press @80% of 5rm. (Add weight based on notes.)
  • Find a new 5rm if needed.

 

WOD:

 

12 Minute AMRAP

  • 10 Double Push-Up Burpees
  • 200m Run

 

CSWOD:

 

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

  • Clean and Jerk (155/115#)
  • strict Toes-To-Bar

Monday, October 6

Skill/Strength:

  • 5x5 Back Squats @80% of 5rm. (Add weight based on notes.)
  • Find a new 5rm if needed.

 

WOD:

 

3 Rounds

  • 1 minute max rep Thrusters
  • 1 minute max rep Pull-Ups
  • 3 minutes Rest

 

CSWOD:

 

3 Rounds

  • 20 Alternating Pistols
  • 10 GHD Sit-Ups
  • max rep Ring Dips

Saturday, October 4

Skill/Strength:

  • Handstand Skill Practice
  • Skin-The-Cats

 

WOD:

 

30-20-10

  • Wall Ball Shots
  • Knees-to-Elbow
  • Walking Lunges
  • Sit-Ups

 

 

CSWOD:

 

7 Rounds (95/65#)

  • 7 Power Snatch
  • 7 Overhead Squats
  • 7 Snatch Balances

 

Friday, October 3

CrossFit Boost

51 Knapp Center

Brockton, MA

508-326-7050

 

Ready to try CrossFit?