Friday, October 3

Skill/Strength:

  • Bulletproof Shoulders

 

WOD:

 

4 Rounds

  • 400m Run
  • 15 Front Squats

 

CSWOD:

 

15-10-5

  • Deadhang Pull-Ups
  • Strict Ring Dips
  • Strict Toes-To-Bar

Thursday, October 2

Skill/Strength:

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

 

WOD:

 

3 Rounds

3 Minute AMRAP

  • 12 American Kettlebell Swings
  • 9 Hand Release Push-Ups
  • 6 Box Jumps

2 Minutes Rest

Wednesday, October 1

Skill/Strength:

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

 

WOD:

 

for time:

  • 100 Medicine Ball Squat Cleans

 

CSWOD:

  • 400m Farmer's Carry (32/24kg/hand)

Tuesday, September 30

Skill/Strength:

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

 

WOD:

 

'Nicole'

20 Minute AMRAP

  • 400m run
  • max rep unbroken Pull-Ups

 

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

 

Monday, September 29

Skill/Strength:

  • Work up to 5 Heavy Turkish Get-Ups/side

 

WOD:

 

for time:

  • 75 Thrusters

 

 

CSWOD:

 

15-10-5

  • Calorie Row
  • Double Push-Up Burpees
  • x2 Alternating Pistols

Saturday, September 27

Skill/Strength:

 

10 Minute Alternating EMOM

  • odd minutes Handstand Hold
  • even minutes Squat Hold

 

Hero WOD:

 

'Griff'

2 Rounds

  • 800m Run
  • 400m Run Backwards

 

*In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

 

 

CSWOD:

 

5 Minute AMRAP

  • 10 Wall Ball Shots (20/14#)
  • 10 Ball Slams
  • 10 Walking Lunges with Med Ball Overhead

Friday, September 26

 

Skill/Strength:

  • Pull-Up Skill Practice

 

WOD:

 

'Death by Front Squat'

20 Minute AMRAP

  • 1 Front Squat first minute
  • 2 Front Squats second minute
  • 3 Front Squats third minute
  • etc., If you miss a round, start over at 1.

 

CSWOD:

 

15-10-5

  • Strict Handstand Push-Ups
  • Chest-To-Bar Pull-Ups
  • GHD Sit-Ups

Thursday, September 25

Skill/Strength:

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

 

WOD:

 

'Annie'

50-40-30-20-10

  • Double-Unders
  • Sit-Ups

Wednesday, September 24

Skill/Strength:

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

 

WOD:

 

12 Minute AMRAP

  • 5 Wall Walks
  • 200m Run

 

CSWOD:

 

for time:

  • 100 Medicine Ball squat Cleans (20/24#)

Tuesday, September 23

Skill/Strength:

  • Bulletproof Hips

 

WOD:

 

21-15-9

  • Thrusters
  • Toes-To-Bar
  • Box Jumps

 

CSWOD:

 

'Redneck Fran'

21-15-9

  • Bench Press (135/75#)
  • Calorie Row

Monday, September 22

Wod For Paws at Cynergy CrossFit

Skill/Strength:

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

 

WOD:

 

3 Rounds

  • 25 Russian Kettlebell Swings
  • 15 No-Jump Burpees

 

CSWOD:

 

5 Minute AMRAP

  • 5 Power Snatches
  • 5 Overhead Squats
  • 10 Lateral Barbell Hops

 

Saturday, September 20

Skill/Strength:

  • Weighted Prowler Pushes

 

WOD:

 

10 Rounds

  • 10 Wall Ball Shots
  • 10 Hand Release Push-Ups

 

CSWOD:

 

'Jackie'

for time:

  • 1000m row
  • 50 Thrusters (45#)
  • 30 Pull-Ups

Friday, September 19

Skill/Strength:

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

 

WOD:

 

21-15-9

  • Box Jumps
  • Toes-to-Bar
  • Handstand Push-Ups

 

CSWOD:

 

'Stone Grace'

  • 30 Atlas Stone Ground-To-Overhead

Thursday, September 18

Skill/Strength:

 

10 Minute Alternating EMOM

  • odd minutes Plank Hold
  • even minutes Hollow Hold

 

WOD:

 

'Track Lunge'

  • 400m Walking Lunges for time

Wednesday, September 17

Skill/Strength:

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

 

WOD:

 

'Helen'

3 rounds

  • 400m Run
  • 21 American Kettlebell Swings
  • 12 Pull-Ups

 

 

CSWOD:

 

5 rounds

  • Max Rep Bench Press (135/65#)
  • 6 GHD sit-Ups

Tuesday, September 16

Skill/Strength:

  • Handstand Skill Practice

 

WOD:

 

'Death by Power Clean'

  • 1 Power Clean the first minute
  • 2 Power Cleans the second minute
  • 3 Power Cleans the third minute
  • etc. until you can not complete a round. (20 minute cap)

 

CSWOD:

  • Complete the WOD using full Squat Cleans. (135/95#)

Monday, September 15

Skill/Strength:

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

 

WOD:

 

10 Minute AMRAP

  • 10 Double Push-Up Burpees
  • 200m Run

 

 

CSWOD:

 

3 Rounds (95/65#)

  • 10 Power Snatches
  • 10 Overhead Squats
  • 25 Double-Unders

Saturday, September 13

WOD:

 

'Cindy'

20 Minute AMRAP

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

*May be done with partner; alternating Rounds.

 

 

CSWOD:

  • 5k Row

Friday, September 12

Skill/Strength:

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

 

WOD:

 

4 Rounds

  • 400m Run
  • 15 Toes-To-Bar

 

CSWOD:

 

15-10-5

  • Strict Handstand Push-Ups
  • Ring Dips
  • x2 Alternating Pistols

 

Thursday, September 11

Good luck in Kentucky, Sam! We're gonna miss you!

 

Skill/Strength:

  • Weighted Prowler Pushes

 

WOD:

 

10 Minute Alternating AMRAP

  • Odd Minutes Wall Ball Shots
  • Even Minutes Rest

Wednesday, September 10

Skill/Strength:

  • Handstand Skill Practice
  • Skin-The-Cats

 

WOD:

 

30-20-10

  • Russian Kettlebell Swings
  • Goblet Squats
  • Jumping Lunges

 

CSWOD:

 

5 Minute AMRAP (95/65#)

  • 5 Power Snatches
  • 5 Overhead Squats
  • 25 Double-Unders

CrossFit Boost Fall/Winter Hours

 

Monday - Friday CrossFit Class Hours

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4:30pm  |  5:30pm  |  6:30pm 

 

Saturday

7:30am  |  9:30am *Free Class. All are welcome.

 

CrossFit Teens

Monday & Wednesday 

4:30pm

 

CrossFit Kids

Monday & Wednesday

3:45pm

 

Open Gym

Sunday

9:00am - 11:00am

Tuesday, September 9

Skill/Strength:

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

 

WOD:

 

6 Rounds

  • 5 Power Cleans
  • 5 Burpee Barbell Hops

 

CSWOD:

 

'Annie'

50-40-30-20-10

  • Double-Unders
  • Sit-Ups

Monday, September 8

Skill/Strength:

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

 

WOD:

 

3 Rounds

  • 400m Run
  • 15 Thrusters
  • 15 Pull-Ups

 

CSWOD:

 

2 Minute AMRAP

  • Double Push-Up Burpees

Saturday, September 6

WOD:

 

Alternating Tabata

  • Plank Hold
  • Mountain Climbers

Rest 3 minutes

  • Hollow Hold
  • Flutter-Kicks

Rest 3 minutes

  • 100m Walking Lunges for time

 

 

CSWOD:

 

'Elizabeth'*

21-15-9

  • Cleans (135/95#)
  • Ring Dips

 

*Perform WOD with full Squat Cleans

Friday, September 5

Skill/Strength:

  • Bulletproof Shoulders

 

WOD:

 

'Nancy'

5 Rounds

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

 

CSWOD:

  • 400m Farmer's Carry (32/24kg/hand)

Thursday, September 4

Eleni checking in from Athens, Greece!

Skill/Strength:

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

 

WOD:

 

15 Minute AMRAP

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

Wednesday, September 3

Skill/Strength:

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

 

WOD:

 

3 Rounds

  • 15 Thrusters
  • 15 Toes-To-Bar

 

CSWOD:

 

5 Minute AMRAP

  • 3 Muscle-Ups
  • 10 GHD Sit-Ups
  • 20ft Handstand Walk

Tuesday, September 2

Skill/Strength:

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

 

WOD:

 

'Grace'

  • 30 Clean and Jerks (135/95#)

 

CSWOD:

 

40-30-20-10

  • Calorie Row
  • Unbroken Double-Unders
  • Alternating Pistols

Monday, September 1

 

WOD:

 

'Filthy Fifty'

  • 50 Box Jumps (24/20")
  • 50 Jumping Pull-Ups
  • 50 American Kettlebell Swings (24/16kg)
  • 50 Walking Lunges
  • 50 Knees-To-Elbow
  • 50 Push Presses (45/35#)
  • 50 Supermans
  • 50 Wall Ball Shots (20/14#)
  • 50 Burpees
  • 50 Double-Unders

Saturday, August 30

Skill/Strength:

  • Weighted Prowler Pushes

 

WOD:

  • 50 Plate Burpees

 

CSWOD:

 

'Heavy Fran'

21-15-9

  • Thrusters (135/95#)
  • Weighted Pull-Ups (45/35#)

Friday, August 29

WOD:

 

'Bear Complex'

5 Sets, ascending weight, no time limit:

 

7 Rounds of the following sequence:

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

 

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

 

Thursday, August 28

Skill/Strength:

 

10 Minute Alternating EMOM

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

 

WOD:

 

10 Minute AMRAP

  • 10 Wall Ball Shots 
  • 10 Ball Slams
  • 10 Walking Lunges with Med Ball Overhead

 

Wednesday, August 27

Skill/Strength:

  • Find a 5rm conventional Deadlift

 

WOD:

 

20 Minute AMRAP:

  • 7 Body Complex Progressions
  • 200m Run

 

CSWOD:

 

3 Rounds

  • 15 Chest-To-Bar Pull-Ups
  • 10 GHD Sit-Ups

Tuesday, August 26

Skill/Strength:

  • Find a 5rm Push Press

 

WOD:

 

10 Minute AMRAP

  • 10 Power Snatches
  • 10 Toes-To-Bar
  • 25 Double-Unders

 

CSWOD:

 

'Dionise'

  • 100 Double Push-Up Burpees

Monday, August 25

 

Skill/Strength:

  • Find a new 5rm Back Squat

 

WOD:

 

4 Rounds

  • 400m Run
  • max rep unbroken Push-Ups
  • 25 Sit-Ups

 

CSWOD:

 

5 Intervals

  • 500m Row
  • 2 minutes rest; keep splits to within 5 seconds.

Saturday, August 23

Skill/Strength:

  • Deadbug Complex

 

WOD:

 

for time:

  • 100m Walking Lunges
  • 50 Burpees
  • 100m Walking Lunges

 

CSWOD:

 

15-10-5

  • Deadlifts (225/155#)
  • Box Jumps (24/20")
  • Strict Handstand Push-Ups

Friday, August 22

 

Skill/Strength:

 

10 Minute Alternating AMRAP

  • odd minutes max Handstand hold
  • even minutes max Hollow Hold

 

WOD:

 

4 Rounds

  • 400m Run
  • max rep Back Squats @ 60% of 1rm

 

 

CSWOD:

 

3 Rounds

  • 10 Partner Glute-Ham Raises
  • 50 Banded Good Mornings

Thursday, August 21

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Brockton, MA

508-326-7050

 

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