WOD:

'Fight Gone Bad-ish'

3 rounds; one minute each of:

• Wall Ball Shots
• Russian KB Swings
• Box Jumps
• Push Press 
• Calorie Row
• Rest

Score is total number of reps completed.

Skill/Strength:

• Work up to a 2rm Push Press

WOD:

'Michell'

• 800m Run
• 25 Wall Ball Shots
• 400m Run
• 25 Wall Ball Shots
• 200m Run

Boost Opening Day, June 18, 2012

Skill/Strength:

• 250m Row Test
• Handstand Walk Progressions

WOD:

'Death by Front Squat'

20 Minutes

• 1 Front Squat the First Minute
• 2 Front Squats the Second Minute
• 3 Front Squats the Third Minute
• etc., until you can not complete a round in the minute or 20 minutes.

*Bar starts from the ground.

Skill/Strength:

• Find 5rm Back Squat; or
• 5x5 @80% of 5rm (Add weight based on notes from 6/11)

WOD

5 Rounds

• Max Rep Handstand Push-Ups
• 50 Double-Unders

***Bulletproof Coffee Information*** (Some folks asked!)

WOD:

'Helen'

3 Rounds

• 400m Run
• 21 Russian KB Swings
• 12 Pull-Ups

WOD:

3 Rounds

• Max Rep Unbroken Squats
• Max Rep Unbroken Push-Ups
• Max Rep Unbroken Flutter-Kicks

Mobility:

• Shoulders

Skill/Strength:

• 3-3-2-2-1-1-1 Power Snatch

WOD:

10 Minute AMRAP

• 10 Overhead Squats
• 200m Run

Melanson Party at Boost!

Skill/Strength:

• Double Under Practice
• Pistol Practice

WOD:

7 Rounds

• 2 Wall Walks
• 5 Deadlifts @ 80% of 5rm

Superhero Scramble!

Skill/Strength:

• Find a 3rm Power Clean, then:
• 5 x 3 reps @ 90% of 3rm

WOD:

10 Minute EMOM

• 40yd Suicide Run

To Protect, Serve, and Lift More Than You... The Hills.

Skill/Strength:

• Yoke Work
• Farmer's Carries

WOD:

'The Red Wedding'

40-30-20-10

• Walking Lunges
• Toes-To-Bar

Skill/Strength:

• Find a 5rm Box Squat; then
• 3 x 5 reps @ 90% of 5rm

(So you will be finding your 5rm AND doing 3 sets @ 90% of it.)

WOD:

3 Rounds

• 200m run
• 50 Flutterkicks
• 15 Burpees

Marvelous Marvin.

Skill/Strength:

• Bullet-Proof Shoulders

WOD:

'Fran'

21-15-9

• Thrusters (95/65#)
• Pull-Ups

Congrats on your engagement, Erica!

Skill/Strength:

• Find 5rm Conventional Deadlift; or
• 5x5 @80% of 5rm

WOD:

5 Rounds for max reps

• Max Unbroken Squats
• Max Unbroken Push-Ups

***9:30am class free and open to all!

WOD:

4 Rounds

• 400m Run
• 40 Kettlebell Swings

Game:

• CrossFit Dodgeball

Skill/Strength:

• 500m Row Test
• Find a 2rm Thruster (from the rack)

WOD:

8 Minute AMRAP

• 8 Pistols
• 8 Handstand Push-Ups
• 8 Knees-To-Elbow

Skill/Strength:

• Find 5rm Back Squat; or
• 5x5 @80% of 5rm (Add weight based on notes from 5/21)

WOD:

3 Minute AMRAP

• 1 Squat Clean
• 3 Front Squats
• 1 Push Jerk

3 minutes rest, then:

2 Minute AMRAP

• 1 Squat Clean
• 2 Front Squats
• 1 Push Jerk

2 minutes rest, then:

1 Minute AMRAP

• 1 Squat Clean
• 1 Front Squat
• 1 Push Jerk

WOD:

Partner, Team, or Individual

'Murph'

For Time:

• 1 Mile Run
• 100 Pull-Ups
• 200 Push-Ups
• 300 Squats
• 1 Mile Run

*If you have body armor or weight vest, wear it.

All are welcome at the 9:30 class. Bring a friend!

WOD:

Alternating Tabata

• Kettlebell Swings
• Goblet Squats

2 minute rest

• Sit-Ups
• Flutter Kicks

2 minute rest

• 800m Run for time

Game:

• Atlas Stone Volleyball

Skill/Strength:

• Double Under Practice

WOD:

'Wendy'

21-15-9

• Squat Cleans
• Burpee Barbell Hops

Skill/Strength:

• Atlas Stones Instruction
• 4 Intervals of Atlas Stone Ground-To-Shoulder Tabata

WOD

10 Minute EMOM

• Odd Minutes: 5 Deadlifts @ 80% of 5rm

• Even Minutes: 10 Hand Release Push-Ups

WOD:

4 Rounds

• 400m Run
• 30 Kettlebell Swings
• 30 Wall Balls

Mobility:

• Lower Leg Mobility Work

We always love when Coach Liz stops in!

Skill/Strength:

• Find 5rm Back Squat; or
• 5x5 @80% of 5rm (Add weight based on notes from 5/13)

WOD:

5 Rounds

• 5 Box Jumps
• 5 Toes-To-Bar
• 5 Burpees

Cash Out:

• 1 Rope Climb

WOD:

'Helen'

3 Rounds

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

 Game:

• Dodgeball

WOD:

SealFit Barbell Complexes

5 Rounds Ascending Weight

• 6 Deadlifts
• 6 Upright Row
• 6 Hang Power Clean
• 6 Front Squat
• 6 Push Press
• 6 Back Squat
• 6 Push-Ups

*Your score is total weight completed.

Cash-Out:

• 25 Barbell Roll-Outs

Skill/Strength:

• Band Resisted Partner Sprints

WOD:

10 Rounds

• 2 Wall Walks
• 4 Handstand Push-Ups
• 6 Pistols
• 8 Sit-Ups
• 10 Squats

Skill/Strength:

• Work up to a heavy 1 Rep Snatch

WOD:

10 Minute EMOM

• 1 Squat Snatch
• 5 Overhead Squats
• 10 Lateral Hops

Skill/Strength:

• Turkish Get-Ups
• Deck Squats

Partner WOD:

20 Minute Alternating AMRAP

• 5 Push-Ups
• 10 Sit-Ups
• 15 Squats

Firebreathers.

Skill/Strength:

• Double Under Practice
• Handstand Practice

WOD:

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

• Hang Power Cleans (Heavy)
• Box Jumps (30/24)

WOD:

Alternating Tabata

• Flutter Kicks
• Mountain Climbers

Rest 2 Minutes

• Push-Ups
• Mountain Climbers

Rest 2 Minutes

• Sit-Ups
• Mountain Climbers

Game:

Squat Squat Goose

Skill/Strength:

• Find 5rm Back Squat; or
• 5x5 @80% of 5rm

WOD:

3 Rounds

• 400m Run
• 20 Toes-To-Bar
• 30 Alternating Kettlebell Snatches

Skill/Strength:

Alternating 14 Minute EMOM

• Max Hold Hanging L-Sit
• Max Hold Hollow

WOD:

'Diane'

21-15-9

• Deadlifts (225/155#)
• Handstand Push-Ups

Skill/Strength:

• Bullet-Proof Shoulders

WOD:

For Time:

• 800m Run
• 50 Pull-Ups
• 100 Push-Ups
• 150 Squats
• 800m Run

The WOD today is exactly one half of the Hero WOD 'Murph.' Our friends over at Baystate CrossFit in Plymouth are hosting a Team Murph event on May 25th.

Here is a link for details!

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BBC:

• Worse-Than-Death by Deadlift
• Glute Ham Raises



Partner WOD:



'Tailpipe'

3 Rounds

• Partner A Rows 250m
• Partner B Rack Holds 2 Kettlebells

Cash Out:

• Farmer's Carries

Skill/Strength:

• Tire Smash
• Weighted Prowler Sprints

WOD:

For Time:

• 200m Run
• 50 Kettlebell Swings (American Swing)
• 400m Run
• 50 Kettlebell Swings
• 800m Run
• 50 Kettlebell Swings
• 400m Run
• 50 Kettlebell Swings
• 200m Run

BBC

• 10x2 Box Squat @ 55% of 1rm
• Find a 1rm Thruster
• Barbell Walking Lunges

Skill/Strength:

• Handstand Practice
• Skin-The-Cats
• Pistols

WOD:

7 Minute AMRAP

• 2 Wall Walks
• 5 Squat Cleans

Skill/Strength:

• Find 5rm Back Squat; or
• 5x5 @80% of 5rm

WOD:

Annie

50-40-30-20-10

• Double Unders
• Sit-Ups

Skill/Strength:

• Turkish Get-Ups
• Windmills
• Kettlebell Snatches

WOD:

4 Rounds

• 400m Run
• 15 Dips
• 15 Wall Ball Shots

“Do just once what others say you can’t do, and you will never pay attention to their limitations again.”

- James R. Cook

Skill/Strength:

• Find 5rm Conventional Deadlift; or
• 5x5 @80% of 5rm

WOD:

• 100 Thrusters
• 5 Burpees EMOM, until Thrusters are complete

--------------------------------------------------------

Brockton Barbell Club:

We are pouring Atlas Stones tonight!

We will be meeting at Boost and then going over to the VA Hospital Soccer Field across the street to WOD outside. If you're late, meet us there!

Partner WOD:

• 1 Partner Bear Crawls 200m out, 200m backwards
• 1 Partner Squats for reps; then switch.

Game:

• Sharks and Minnows

Skill/Strength:

• Squat Therapy
• Box Squats

WOD:

For Time:

• 75 Body Complex Progressions

To save you time googling: This is a body complex progression.