Friday, November 28

Bring a Friend Day! (9:30am first class of the day)

Skill/Strength:

  • Rope Climb

  • Skin-The-Cats

 

Partner WOD:

 

15 Minute AMRAP:

 

Partner 1: 400m Run

 

Partner 2: AMRAP

  • 20 Double-Unders

  • 40 Flutter-Kicks

*Partner 2 works until Partner 1 returns, and then they switch.

 

CSWOD:

 

7 Minute AMRAP

  • 2 Muscle-Ups

  • 4 Handstand Push-Ups

  • 6 American Kettlebell Swings

Thursday, November 27

Thanksgiving: 9:00am Class Only

Skill/Strength:

  • Handstand Skill Practice

 

WOD:

 

For time:

  • 1000m Row

  • 75 Russian Kettlebell Swings

  • 50 Walking Lunges

  • 25 Toes-To-Bar

Wednesday, November 26

 

Skill/Strength:

  • 7x2 (7 sets of doubles) @80% of 1rm Power Clean; or

  • Find a new 1rm Power Clean

 

WOD:

 

8 Minute Ascending Ladder

  • 10 Wall Ball Shots; 1 Wall Walk

  • 10 Wall Ball Shots; 2 Wall Walks

  • 10 Wall Ball Shots; 3 Wall Walks, etc.


 

CSWOD:

 

10 Minute AMRAP

  • 50 Double-Unders

  • 3x15ft Rope Climbs

Tuesday, November 25

Skill/Strength:

  • 5x5 Press @80% of 5rm; or

  • Find a new 5rm if needed.

 

WOD:

 

3 Rounds

3 Minute AMRAP

  • 5 Deadlifts

  • 10 Box Jumps

  • 100m Run

2 Minute Rest

 

CSWOD:

 

5 Rounds

  • 8 Alternating Kettlebell Snatches

  • 8 Alternating Pistols

  • 1 Prowler Sprint

Monday, November 24

Skill/Strength:

  • 5x5 Front Squat @80% of 5rm; or

  • Find a new 5rm if needed.

 

WOD:

 

7 Minute AMRAP

  • 7 Thrusters

  • 7 Pull-Ups

  • 7 Ring Dips


 

CSWOD:

 

5 Minute AMRAP

  • 10 Power Snatches

  • 20ft Handstand Walk

Saturday, November 22

Skill/Strength:

 

12 Minute Alternating EMOM

  • Odd Minutes Max Handstand Hold

  • Even Minutes 10 Push-Ups

 

WOD:

 

‘Karen’

  • 150 Wall Ball Shots (20/14#)


 

CSWOD:

 

‘Stone Grace’

  • 30 Atlas Stones Ground-To-Overhead

Friday, November 21

Skill/Strength:

  • 7x2 (7 sets of doubles) @80% of 1rm Power Clean; or

  • Find a new 1rm Power Clean

 

WOD:

 

For time:

  • 1000m Row

  • 100 Double-Unders

  • 800m Run

  • 10 Burpees


 

CSWOD:

 

‘Gorilla Complex’

Find a 1rm of the following Complex:

  • Squat Clean

  • Hang Squat Clean

  • Push Jerk

  • Split Jerk

Thursday, November 20

Skill/Strength:

  • 5x5 Press @80% of 5rm; or

  • Find a new 5rm if needed.

 

WOD:

 

15 Minute AMRAP

  • 400m Run

  • 30 Walking Lunges

  • 20 Russian Kettlebell Swings

  • 10 Toes-To-Bar

Wednesday, November 19

10 Minute Alternating EMOM

  • odd minutes max Plank Holds

  • even minutes max Hollow Holds

 

WOD:

 

For time:

  • 12 Thrusters

  • 2 Burpee Barbell Hops

  • 10 Thrusters

  • 4 Burpee Barbell Hops

  • 8 Thrusters

  • 6 Burpee Barbell Hops

  • 6 Thrusters

  • 8 Burpee Barbell Hops

  • 4 Thrusters

  • 10 Burpee Barbell Hops

  • 2 Thrusters

  • 12 Burpee Barbell Hops

 

CSWOD:

 

3 Rounds

  • 20 Alternating Pistols

  • 10 GHD Sit-Ups

  • max rep unbroken Ring Dips

Tuesday, November 18

Skill/Strength:

  • Weighted Prowler Pushes

 

WOD:

 

15-12-9-6-3

  • Handstand Push-Ups

  • Box Jumps

  • Pull-Ups


 

CSWOD:

 

5 Rounds

  • 7 Power Snatches

  • 7 Overhead Squats

  • 1 Muscle-Up

Monday, November 17

Skill/Strength:

  • 5x5 Front Squat @80% of 5rm; or

  • Find a new 5rm if needed.

 

WOD:

 

8 Minute Ascending Ladder

  • 20 Double-Unders; 1 Deadlift

  • 20 Double-Unders: 2 Deadlifts

  • 20 Double-Unders: 3 Deadlifts, etc.

 

CSWOD:

 

‘Redneck Fran’

21-15-9

  • Calorie Row

  • Bench Press (135/75#)

Saturday, November 15

Skill/Strength:

  • Turkish Get-Ups

  • Deck Squats

 

WOD:

 

10 Minute AMRAP

  • 10 Plate Burpees

  • 20 Weighted Walking Lunges

  • 100m  Weighted Run

 

CSWOD:

  • 100 Thrusters for time (95/65#)

Friday, November 14

Skill/Strength:

  • 7x2 @80% of 1rm Power Clean; or

  • Find a new 1rm Power Clean

 

WOD:

 

'Petranek Baseline'

For time:

  • 500m Row

  • 40 Squats

  • 30 Sit-Ups

  • 20 Push-Ups

  • 10 Pull-Ups

 

CSWOD:

 

15-10-5

  • Chest-To-Bar Pull-Ups

  • GHD Sit-Ups

  • Ring Dips

Thursday, November 13

Skill/Strength:

  • 5x5 Press @80% of 5rm; or

  • Find a new 5rm if needed.

 

WOD:

 

‘Diane’

21-15-9

  • Deadlifts (225/155#)

  • Handstand Push-Ups

Wednesday, November 12

Skill/Strength:

  • Double-Under Skill Practice

  • Pistol Skill Practice

 

WOD:

 

‘Viking Metal’

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

  • Russian Kettlebell Swings

  • Goblet Squats

  • Double Push-Up Burpees

 

CSWOD:

 

5 Minute AMRAP

  • 5 Power Snatches

  • 5 Overhead Squats

  • 10 Barbell Lateral Hops

Tuesday, November 11

WOD:

 

‘Fight Gone Bad’

3 Rounds

  • 1 Minute Max Rep Wall Ball Shots (20/14#)

  • 1 Minute Max Rep Sumo Deadlift High-Pull (75/55#)

  • 1 Minute Max Rep Box Jumps (20#)

  • 1 Minute Max Rep Push Press (75/55#)

  • 1 Minute Max Calorie Row

  • 1 Minute Rest

Monday, November 10

CrossFit Boost

51 Knapp Center

Brockton, MA

508-326-7050

 

Ready to try CrossFit?