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

Saturday, July 19

 

WOD:

 

'Cindy'

20 Minute AMRAP

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

 

*May be done with a partner

 

 

CSWOD:

 

'3A Chippah' - courtesy of CrossFit 781

  • 25 Deadlifts (135/95#)
  • 25 Box Jumps (24/20#)
  • 25 Toes-To-Bar
  • 25 Calorie Row
  • 25 Pull-Ups
  • 25 Box Jumps
  • 25 Deadlifts

Friday, July 18

 

Skill/Strength:

  • Find 1rm Power Clean

 

WOD:

 

'Grace'

  • 30 Clean and Jerks (135/95#) for time

 

 

CSWOD:

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

 

Thursday, July 17

Jen Hill checking in from Alaska.

 

Skill/Strength:

  • Weighted Prowler Pushes

 

WOD:

 

10 Minute AMRAP

  • 40 Double-Unders
  • 30 Sit-Ups
  • 20 American Kettlebell Swings

Wednesday, July 16

Easton Police Officer Adam Kwan is retiring Monday, July 14, 2014 after 32 years with the police department.

 

Skill/Strength:

 

'Widowmaker'

  • Find your 20rm Back Squat

 

WOD:

 

3 Rounds

  • 400m run
  • 25 Push-Ups
  • 15 Toes-to-Bar

 

 

CSWOD:

  • 50 Burpees for time

Tuesday, July 15

Mobility Class with Coach Liz @ 6:30pm!

 

Skill/Strength:

  • Work up to 5 heavy Turkish Get-Ups /side.

 

WOD:

 

15-12-9

  • Deadlifts
  • Box Jumps
  • Handstand Push-Ups

 

CSWOD:

 

3 Rounds

  • 10 Partner Glute Ham Raises
  • 50 Banded Good Mornings

Monday, July 14

Pete Bosader

 

Skill/Strength:

  • 10 Minute Squat Test
  • Squat Therapy

 

WOD:

 

'Fran'

21-15-9

  • Thrusters (95/65#)
  • Pull-Ups

 

CSWOD:

 

'Redneck Fran'

21-15-9

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

Saturday, July 12

 

Skill/Strength:

  • Handstand Skill Practice

 

WOD:

 

4 Rounds

  • 400m Run
  • 10 Pull-Ups
  • 3 Wall Walks

 

CSWOD:

 

'The Plaza' -courtesy of CrossFit 781

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

Friday, July 11

 

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:

 

3 Rounds

  • 30 Unbroken Double-Unders
  • 10 GHD Sit-Ups

Thursday, July 10

 

Skill/Strength:

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

 

WOD:

 

10 Minute AMRAP

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

Wednesday, July 9

 

Skill/Strength:

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

 

WOD:

 

3 Rounds

  • 1 Minute Max Rep Thrusters
  • 1 Minute Max Rep Pull-Ups
  • 3 Minutes Rest

 

CSWOD:

 

Death by Prowler Push

  • 1 20m Prowler Sprint the first minute
  • 2 20 m Prowler Sprints the second
  • etc., for max rounds. Go until you can't.

Tuesday, July 8

 

Skill/Strength:

  • Bulletproof Hips

 

WOD:

 

10 Minute EMOM

  • 10 Wall Ball Shots
  • 10 Mountain Climbers

 

CSWOD:

 

'Diane'

21-15-9

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

Monday, July 7

 

Skill/Strength:

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

 

WOD:

 

12 Minute AMRAP

  • 200m Run
  • 20 Russian Kettlebell Swings

 

 

CSWOD:


12-10-8

  • Power Snatch
  • Overhead Squat
  • Chest-To-Bar Pull-Ups

Saturday, July 5

"Callahan" 2014

 

Partner WOD:

 

  • 800m run together
  • 100 Push-Ups (Partner must hold Plank)
  • 200 Flutter-Kicks (Partner must hold Hollow)
  • 300 Squats (Partner must hold bottom of Squat)
  • 800m Run together

 

*Split reps however you wish.

 

 

Game:

  • CrossFit Dodgeball

Friday, July 4

Sgt Bill Callahan USMC EOD of Easton, MA died in combat in Iraq on April 27, 2007. He is survived by his wife, Amy, and his son, Danny, whom he never met.

 

Hero WOD:

 

'Callahan'

  • 400m Weighted Walking Lunges (45/25#)
  • 3 Burpees EMOM

 

Please join us to honor this local hero.

Thursday, July 3

 

Skill/Strength:

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

 

WOD:

 

'Annie'*

50-40-30-20-10

  • Double-Unders
  • Sit-Ups

 

*This one will actually make it to the board, I promise.


Cash Out:

 

3 Rounds

  • 10 Partner Glute Ham Raises
  • 50 Banded Good Mornings

Wednesday, July 2

 

Skill/Strength:

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

 

WOD:

 

8 Minute AMRAP

  • 8 Wall Ball Shots
  • 8 Hand-Release Push-Ups
  • 8 Knees-To-Elbow

 

CSWOD:

 

21-15-9

  • Deadlift (225/155#)
  • Box Jumps (30/24")

CrossFit Boost

51 Knapp Center

Brockton, MA

508-326-7050

 

Ready to try CrossFit?

Next On-Ramp starts August 4!

(5:30am or 6:30pm)