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Monthly Archives: February 2016

Tuesday, March 1, 2016

TUESDAY For Time, teams of 2:

50 Hang Power Snatches 155/105

100 Burpees over the bar

150 Sit-ups

200 Squats

Partner A works on the odd minutes and Partner B works on the even minutes:

By |February 29th, 2016|WOD|Comments Off on Tuesday, March 1, 2016

Monday, February 29, 2016

MONDAY

‘THE ROCK’
For Total Reps:  AMRAP 15
15 Box Jumps 24/20
12 Deadlifts 225/155
9 Strict Toe 2 Bar
6 Strict Pull-Ups

By |February 28th, 2016|WOD|Comments Off on Monday, February 29, 2016

Saturday, February 27, 2016

SATURDAY
For Total Reps: 3 Rounds
0:00-2:00: 400m Row then max Double Unders
2:00-3:00: max Wallballs 20/14
3:00-4:00: max Pull-ups
4:00-5:00: max Hang Squat Cleans 95/65
*Rest 5 minutes between rounds.
**Score is Total: Double Unders + Wallballs + Pull-ups + Hang Squat Cleans

By |February 26th, 2016|WOD|Comments Off on Saturday, February 27, 2016

Friday, February 26, 2016

OPEN 16.1

By |February 25th, 2016|WOD|Comments Off on Friday, February 26, 2016

Thursday, February 25, 2016

THURSDAY
Strength,
EMOM x 7:
1 Power Snatch + 1 Hang Squat Snatch
WOD
For Time: 5 Rounds
10 Power Snatches 115/75
10 Toes-to-bar

By |February 24th, 2016|WOD|Comments Off on Thursday, February 25, 2016

Wednesday, February 24, 2016

WEDNESDAY
Strength, Back Squat (heavy)
At 0:00 – 9 Back Squats
At 3:00 – 7 Back Squats
At 6:00 – 5 Back Squats
At 9:00 – 3 Back Squat
At 12:00 – 5 Back Squat
At 15:00 – 7 Back Squats
At 18:00 – 9 Back Squats
*Programming Note: This should be heavy but you should not fail any sets
Cash-out (time permitting)
100′ Suitcase carry, […]

By |February 23rd, 2016|WOD|Comments Off on Wednesday, February 24, 2016

Tuesday, February 23, 2016

TUESDAY
For Time: Teams of 2
100 Double Unders
10 Deadlifts 275/185
100 Double Unders
15 Deadlifts 225/155
100 Double Unders
20 Deadlifts 205/145
100 Double Unders
25 Deadlifts 185/125
100 Double Unders
30 Deadlifts 135/95
*Partner not working holds a plank

By |February 22nd, 2016|CrossFit in Plainville MA, WOD|Comments Off on Tuesday, February 23, 2016

Monday, February 22, 2016

MONDAY
Accessory: 3 Rounds Not For Time
50′ Double Overhead Kettlebell Carry
8 Single arm Kettlebell Press
12 Banded Triceps Pushdown
WOD
‘Hansel’, For Total Reps
(1) AMRAP 3: max Burpee Box Jumps 24/20
-rest 3 minutes-
(2) AMRAP 3: max Burpee Box Jumps 24/20

By |February 21st, 2016|WOD|Comments Off on Monday, February 22, 2016

Saturday, February 20, 2016

SATURDAY
For Total Reps, ‘Mary’: AMRAP 20
5 Handstand Push-ups
10 One-legged Squats
15 Pull-ups

By |February 19th, 2016|WOD|Comments Off on Saturday, February 20, 2016

Friday, February 19, 2016

FRIDAY
At 0:00
27 Calorie Row
27 Thrusters 95/65

At 5:00
21 Calorie Row
21 Thrusters 95/65

At 10:00
15 Calorie Row
15 Thrusters 95/65

At 15:00
9 Calorie Row
9 Thrusters
*Score is total working time

By |February 18th, 2016|WOD|Comments Off on Friday, February 19, 2016

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