Monday, August 31

Skill/Strength:

  • 7x3 Front Squats @ 80% of 3rm; or

  • Build up to a 3rm Front Squat

 

WOD:

 

40-30-20-10

  • Russian Kettlebell Swings

  • Walking Lunges

  • Sit-Ups

 

CSWOD:

  • Find your 1rm Clean and Jerk

Saturday, August 29

Warm-Up:

  • CrossFit Dodgeball

 

Skill/Strength:

  • Atlas Stones

 

WOD:

 

‘Karen’

  • 150 Wall Ball Shots (14/20#)

 

Friday, August 28

Skill/Strength:

  • 7x2 Cleans @80% of 1rm; or:

  • Find your 1rm Clean

 

WOD:

 

21-15-9

  • Overhead Squats

  • Pull-Ups

 

CSWOD:

  • Perform WOD @ 115/75# and Chest-To-Bar Pull-Ups

Thursday, August 27

Skill/Strength:

 

12 minute alternating EMOM

  • 1st minute 1 Skin-The-Cat

  • 2nd minute 1 Rope Climb

  • 3rd minute 5 Deck Squats


 

WOD:

 

50-40-30-20-10

  • Double-Unders

  • Flutter-Kicks

  • Mountain Climbers

Wednesday, August 26

Carly kicking butt at CrossFit Reach this weekend!

Skill/Strength:

  • 7x2 Push Presses @80% of 1rm; or:

  • Find your 1rm Push Press

 

WOD:

 

15 minute Ascending Ladder

  • 400m Run; 3 Box Jumps, 3 Handstand Push-Ups

  • 400m Run; 6 Box Jumps, 6 Handstand Push-Ups

  • 400m Run; 9 Box Jumps, 9 Handstand Push-Ups, etc.


 

CSWOD:

  • 30 Parallette Shoot-Throughs + Push-Up + Dip

Tuesday, August 25

Skill/Strength:

 

10 minute alternating EMOM

  • 1st minute 5 Evil Wheels

  • 2nd minute 12 Tuck-Ups


 

WOD:

 

3 Rounds for total reps:

  • 1 minute max rep Thrusters

  • 1 minute max rep Pull-Ups

  • 3 minutes rest

 

Cash-Out:

  • 5 minutes of Double-Under practice

 

CSWOD:

 

2 Rounds for time:

  • 7 Muscle-Ups

  • 50 Wall Ball Shots

  • 100 Double-Unders

Monday, August 24

Skill/Strength:

  • 7x3 Front Squats @ 80% of 3rm; or

  • Build up to a 3rm Front Squat

 

WOD:

 

3 Rounds for time

  • 21 American Kettlebell Swings

  • 15 Goblet Squats

  • 9 Double Push-Up Burpees

  • 200m Run

 

CSWOD:

 

7 minute AMRAP

  • 15 Toes-To-Bar

  • 10 Deadlifts (115/75#)

  • 5 Snatches (115/75#)

Saturday, August 22

WOD:

 

‘Tabata Something Else’

  • Pull-Ups

  • Push-Ups

  • Sit-Ups

  • Squats

 

*No rest between movements. A Tabata interval is 20 seconds of work, followed by 10 seconds of rest for 8 intervals. Your score is the lowest number of reps performed in any of the 8 intervals.

 

Cash-Out:

  • 800m Run; then:

  • 50 Walking Lunges

Friday, August 21

Skill/Strength:

  • Handstand Push-Up Skill Practice

  • Pistol Skill Practice

 

WOD:

 

21-15-9

  • Thrusters

  • Toes-To-Bar

Thursday, August 20

Skill/Strength:

  • 7x2 Cleans @80% of 1rm; or:

  • Find your 1rm Clean

 

WOD:

 

4 minute AMRAP

  • 15 Russian Kettlebell Swings

  • 5 Burpees

 

Cash-Out:

  • 400m Farmer’s Carry (Heavy)

Wednesday, August 19

Skill/Strength:

  • 7x2 Push Presses @80% of 1rm; or:

  • Find your 1rm Push Press

 

WOD:

 

3 Rounds for time:

  • 400m Run

  • 25 Hand-Release Push-Ups

  • 1 Rope Climb

 

CSWOD:

 

12-9-6-3

  • Parallette Shoot-Throughs + Push-Up + Dip

  • Strict Handstand Push-Ups

Tuesday, August 18

Skill/Strength:

 

10 minute alternating EMOM

  • 1st minute 5 Evil Wheels

  • 2nd minute 15 Hollow Rocks


 

WOD:

 

15 minute EMOM; repeating

  • 1st minute Calorie Row (10/7)

  • 2nd minute 15 Wall Ball Shots

  • 3rd minute 5 Deadlifts


 

CSWOD:

 

For total reps:

  • 1 minute AMRAP Thrusters (135/95#)

  • 2 minutes Rest

  • 1 minute AMRAP Thrusters (115/80#)

  • 2 minutes Rest

  • 1 minute AMRAP Thrusters (95/65#)

Monday, August 17

'DT for Ditano' at CrossFit 508.

Skill/Strength:

  • Build up to a 3rm Front Squat

 

WOD:

 

15-10-5

  • Clean and Jerks

  • Burpee Barbell Hops

 

CSWOD:

  • 5 Heavy Yoke Walks

Saturday, August 15

CrossFit Boost

51 Knapp Center

Brockton, MA

508-326-7050

 

Ready to try CrossFit?

Print Print | Sitemap
© CrossFit Boost

This website was created using 1&1 MyWebsite.