Monday, June 27

Skill/Strength:

  • 7x3 Front Squat @ 85% of 3RM; or

  • Find a 3RM Front Squat

 

WOD:

 

8 minute AMRAP

  • 5 Handstand Push-ups

  • 10 Dips

  • 15 Tuck-ups

 

CSWOD:

  • Perform all movements strict.

Saturday, June 25

Skill/Strength:

 

9 minute Alternating EMOM

  • 1st minute Calorie Row (10/7)

  • 2nd minute 10 Medicine Ball Squat Cleans

  • 3rd minute 1 Rope Climb

 

WOD:

 

12 minute AMRAP

  • 100m Run

  • 10 Wall Ball Shots

  • 10 Burpees

  • 10 Walking Lunges w/ Medicine Ball overhead

Friday, June 24

Skill/Strength:

  • Work up to a new 3rm Overhead Squat

 

WOD:

 

For time:

  • 400m Run

  • 30 Sit-Ups

  • 20 American Kettlebell Swings

  • 10 Burpees

  • 20 Toes-To-Bar

  • 30 Squats

  • 400m Run

 

CSWOD:

  • Perform the WOD for 2 Rounds.

Thursday, June 23

Skill/Strength:

 

10 minute Alternating EMOM

  • 1st minute max Handstand Hold

  • 2nd minute Squat Hold

 

WOD:

 

‘Death by Thrusters’

15 minute clock

  • 1st minute 1 Thruster

  • 2nd minute 2 Thrusters

  • 3rd minute 3 Thrusters, etc.

 

*If you miss a round, start over at 3 Thrusters.

 

Wednesday, June 22

Skill/Strength:

  • Work up to a new 3rm Front Squat

 

WOD:

 

21-15-9

  • Deadlifts

  • Box Jumps

Tuesday, June 21

Skill/Strength:

  • Bulletproof Shoulders

 

WOD:

 

7 minute AMRAP

  • 5 strict Pull-Ups

  • 5 strict Handstand Push-Ups

 

Cash Out:

  • 800m Run, then:

  • 75 Sit-Ups w/Medicine Ball

Monday June 20

Skill/Strength:

  • Work up to a new 2rm Push Press

 

WOD:

 

20-15-10

  • X3 Double-Unders

  • Dips

  • Tuck-Ups

 

CSWOD:

 

5-4-3-2-1

  • Muscle-Ups

  • X2 Pistols

Saturday, June 18

Skill/Strength:

 

12 minute Alternating EMOM

  • 1st minute max Active Shoulder Hang

  • 2nd minute Squat Hold using rig

  • 3rd minute max Ring Support Hold/L-Sit

 

WOD:

 

20 minute AMRAP

  • 400m Run

  • 3 Rounds of ‘Cindy’

    • 5 Pull-Ups

    • 10 Push-Ups

    • 15 Squats

  • 1 Rope Climb

Friday, June 17

Skill/Strength:

  • Bulletproof Hips

 

WOD:

 

‘Viking Metal’

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

  • Russian Kettlebell Swings

  • Goblet Squats

  • Double Push-Up Burpees

 

*Last Done 1/25

 

Cash Out:

  • 10 minutes of Double-Under practice

Thursday, June 16

WOD:

 

‘Fight Gone Bad’

3 Rounds for total reps

  • 1 minute max rep Wall Ball Shots

  • 1 minute max rep Sumo Deadlift High-Pulls (75/55#)

  • 1 minute max rep Box Jumps (20’)

  • 1 minute max rep Push Presses (75/55#)

  • 1 minute max rep Calorie Row

  • 1 minute Rest

 

*Last done 12/2/15

 

Cash Out:

  • 400m Farmer’s Carry

Wednesday, June 15

Skill/Strength:

  • Work up to a new 3rm Deadlift

 

WOD:

 

3 Rounds for time:

  • 12 Deadlifts (~75% of 3rm)

  • 800m Run

 

Cash Out:

  • 25 Evil Wheels

 

*strict; not for time.

 

Tuesday, June 14

Skill/Strength:

  • Work up to a new 5rm Bench Press

 

WOD:

 

15-10-5

  • Hang Squat Clean

  • Burpee Barbell Hops

 

CSWOD:

  • Perform the WOD as 21-15-9

 

Monday, June 13

Skill/Strength:

  • Work up to a new 5rm Back Squat

 

WOD:

 

10 minute ascending ladder

  • 100m Run; 3 Thrusters

  • 100m Run; 6 Thrusters

  • 100m Run; 9 Thrusters, etc.

 

Cash Out:

  • 20 Tuck-Ups

  • 20 Hollow Rocks

  • 20 Tuck-Ups

 

*strict; not for time.

 

Saturday, June 11

CrossFit Boost

51 Knapp Center

Brockton, MA

508-326-7050

 

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