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

 

Skill/Strength:

  • Bulletproof Shoulders

 

WOD:

 

'Angie'

  • 100 Pull-Ups
  • 100 Push-Ups
  • 100 sit-Ups
  • 100 Squats

Wednesday, August 20

 

Skill/Strength:

  • 7x2 Overhead Squats @ 80% of 1rm

 

WOD:

 

3 Rounds

  • 30 Russian Kettlebell Swings
  • 40 Jumping Lunges

 

CSWOD:

 

10 Minute AMRAP

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

Tuesday, August 19

 

Skill/Strength:

  • Handstand Skill Practice
  • Pistol Practice

 

WOD:

 

5 Rounds

  • 7 Clusters 
  • 10 Toes-To-Bar

 

CSWOD:

 

5 Rounds:

  • max rep Bench Press (135/75#)
  • 6 GHD Sit-Ups

Monday, August 18

 

Skill/Strength:

  • 7x2 Power Cleans @ 80% of 1rm

 

WOD:

 

3 Rounds

  • 400m Run
  • 15 Pull-Ups
  • 30 Push-Ups

 

CSWOD:

 

5 Rounds

  • 10 Wall Ball Shots (20/14#)
  • 10 Burpee Box Jumps (24/20")

Saturday, August 16

WOD:

 

Alternating Tabata:

  • Mountain Climbers
  • Plank Hold

2 Minutes Rest

  • Flutter-Kicks
  • Hollow Hold

2 Minutes Rest

  • 100m Walking Lunges for time\

 

CSWOD:

  • 400m Prowler Push; then:
  • 3 Minute AMRAP Overhead Squats (95/65#)

Friday, August 15

 

Skill/Strength:

  • Squat Therapy

 

WOD:

 

'Viking Metal'

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

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

 

CSWOD:

 

8 Minute AMRAP

  • 4 Box Jumps (24/20")
  • 8 Alternating Pistols
  • 12 Wall Ball Shots (20/14#)

Thursday, August 14

 

Skill/Strength:

  • 7x2 Overhead Squats @ 80% of 1rm

 

WOD:

 

'Annie'

50-40-30-20-10

  • Double-Unders
  • Sit-Ups

Wednesday, August 13

Congrats to our many Spartans this past weekend!

 

Skill/Strength:

  • 1 Mile Run for time

 

WOD:

 

'Diane'

21-15-9

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

 

 

CSWOD:

 

5 Rounds

  • 5 Power Snatches 
  • 10 Toes-To-Bar

Tuesday, August 12

Sam kicking butt at her first competition in North Carolina!

 

Skill/Strength:

  • Pull-Up Skill Practice
  • Pistol Practice

 

WOD:

  • 75 Thrusters for time

 

CSWOD:

 

3 Rounds

  • 25 Calorie Row
  • 10 GHD Sit-Ups

 

Monday, August 11

 

Skill/Strength:

  • 7x2 Power Cleans @ 80% of 1rm

 

WOD:

 

20 Minute AMRAP

  • 10 Body Complex Progressions
  • 200m Run

 

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

Saturday, August 9

Hero WOD:

 

'Harkey'

3 Rounds

  • 50 Double-Unders
  • 50 Sit-Ups
  • 800m Run

 

CSWOD:

 

'Amanda'

9-7-5

  • Muscle-Ups
  • Scquat Snatch (135/95#)

 

Friday, August 8

Skill/Strength:

  • Skin-The-Cats
  • Deck Squats
  • Barbell Roll-Outs

 

WOD:

 

10 Rounds

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

 

CSWOD:

 

5 Rounds

  • 10 Push Presses (155/115#)
  • 25 Double-Unders

Thursday, August 7

 

Skill/Strength:

10 Minute Alternating EMOM

  • odd minutes max Hanging Active Shoulders
  • even minutes Squat Hold

 

WOD:

 

4 Rounds

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

Wednesday, August 6

 

Skill/Strength:

  • 5x2 Overhead Squats @ 80% of 1rm. (Find 1rm if needed.)

 

WOD:

 

3 Rounds

  • 30 Russian Kettlebell Swings
  • 40 Jumping Lunges

 

CSWOD:

 

6 Minute AMRAP

  • 6 Box Jumps (30/24")
  • 6 Hang Power Cleans (155/115#)
  • 6 Chest-To-Bar Pull-Ups

Tuesday, August 5

 

Skill/Strength:

  • Bulletproof Hips

 

WOD:

 

3 Rounds

  • 400m Run
  • 15 Pull-Ups
  • 10 Toes-To-Bar
  • 5 Dips

 

CSWOD:

 

40-30-20-10

  • Unbroken Double-Unders
  • Alternating Pistols

Monday, August 4

Battle of the South Shore Boxes @ CrossFit 781

Skill/Strength:

  • 5x2 Power Clean @ 80% of 1rm

 

WOD:

 

21-15-9

  • Front Squats
  • Burpee Barbell Hops

 

CSWOD:

  • Find a 1rm Snatch

 

Saturday, August 2

 

WOD:

 

for time:

  • 800m Run
  • 200 Mountain Climbers
  • 150 Flutter-Kicks
  • 100 Sit-Ups
  • 800m Run

 

Game:

  • CrossFit Dodgeball

 

CSWOD:

  • Work up to a heavy Yoke Walk

Friday, August 1

Skill/Strength:

  • Find a 1rm Overhead Squat

 

WOD:

 

21-15-9

  • Overhead Squats
  • Toes-To-Bar

 

CSWOD:

 

15-10-5

  • Strict Handstand Push-Ups
  • Deadhang Pull-Ups
  • x2 Pistols

Thursday, July 31

 

Skill/Strength:

  • Bulletproof Shoulders

 

WOD:

 

'Nicole'

20 Minute AMRAP

  • 400m Run
  • max rep unbroken Pull-Ups

Wednesday, July 30

Good luck in Texas, Chris! We're gonna miss you!

 

Skill/Strength:


10 Minute Alternating EMOM

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

 

 

WOD:

 

30-20-10

  • Double Push-Up Burpees
  • x2 Jumping Lunges

Tuesday, July 29

 

Skill/Strength:

  • Pull-Up Skill Practice

 

WOD:

 

3 Rounds

3 Minute AMRAP:

  • 5 Power Cleans
  • 7 Thrusters
  • 9 Kettlebell Swings

3 Minutes Rest

 

 

CSWOD:

  • 400m Prowler Sprint; then:
  • 3 Minute AMRAP Front Squats (135/95#)

Monday, July 28

 

Skill/Strength:

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

 

WOD:

 

'Karen'

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

 

CSWOD:

 

for time:

  • 1k Row
  • 800m Run
  • 1k Row
  • 100 Double-Unders
  • 1k Row

Saturday, July 26

 

WOD:


  • 400m Run
  • 75 Body Complex Progressions
  • 400m Run

 

*or CrossFit Total make-up.

 

 

CSWOD:

 

'Stone Grace'

  • 30 Atlas Stone Ground-to-Overhead

Friday, July 25

 

Skill/Strength:

 

10 Minute Alternating EMOM

  • odd minutes max Handstand hold
  • even minutes Squat hold

 

WOD:

 

4 Rounds

  • 400m Run
  • max rep Back Squats (~60% of 1rm)

 

CSWOD:

 

6 Minute AMRAP

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

Thursday, July 24

 

Skill/Strength:

  • Find a 1rm Clean

 

WOD:

 

'Elizabeth'

21-15-9

  • Power Cleans (135/95#)
  • Ring Dips

Wednesday, July 23

 

Skill/Strength:

  • Weighted Prowler Pushes

 

WOD:

 

'The Plaza' - courtesy of CrossFit 781

for time:

  • 30 Wall Ball Shots 
  • 21 Burpees
  • 20 Wall Ball Shots
  • 15 Burpees
  • 10 Wall Ball Shots
  • 9 Burpees

 

CSWOD:

 

15-12-9-6-3

  • Strict Pull-Ups
  • Bench Press (135/75#)

Tuesday, July 22

 

WOD:

 

Alternating Tabata:

  • Mountain Climbers
  • Plank Hold

Rest 2 Minutes

  • Flutter-Kicks
  • Hollow Hold

Rest 2 Minutes

  • 100m Walking Lunges for time

 

 

CSWOD:

 

3 Rounds

3 Minute AMRAP

  • 5 Power Cleans (95/65#)
  • 7 Thrusters (95/65#)
  • 9 American Kettlebell Swings (24/16kg)

3 Minutes Rest

Monday, July 21

 

WOD:

 

'CrossFit Total'

  • Find a 1rm Back Squat
  • Find a 1rm Press
  • Find a 1rm Deadlift

 

CSWOD:

  • Find a 1rm Bench Press

CrossFit Boost

51 Knapp Center

Brockton, MA

508-326-7050

 

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