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Monthly Archives: April 2016

Saturday, April 30, 2016

SATURDAY
Operation
For Time: 5 Rounds
400m Run
12 Push-ups
9 Strict Ring Dips
6 Strict Handstand Push-ups

Scaling Ring Dips
(1) Ring Dip Negatives
(2) Ring Dip Lockout
(3) Box Dips
(4) Ring Push-ups
(5) Push-ups
Scaling Handstand Push-ups
(1) 1 Abmat
(2) Handstand Hold
(3) Kettlebell Push Press

By |April 29th, 2016|WOD|Comments Off on Saturday, April 30, 2016

Friday, April 29, 2016

FRIDAY
Scrabble
For Total Reps AMRAP 6
9 Box Jump Overs 24/20
9 Hang Squat Snatches 95/65

-rest 3 minutes-

AMRAP 6
9 Box Jump Overs 24/20
6 Hang Squat Snatches 135/95

-rest 3 minutes-

AMRAP 6
9 Box Jump Overs 24/20
3 Hang Squat Snatches 155/105

Programming Note: this should go from a conditioning bias to a strength bias as the workout progresses. With the lighter […]

By |April 28th, 2016|WOD|Comments Off on Friday, April 29, 2016

Thursday, April 28, 2016

THURSDAY
(1) Explosiveness:
5 minutes building to a max Broad Jump
5 minutes building to a max height Kneeling Jump Squat
5 minutes to complete Single Leg Plate Hop: 3 x 10 (per leg)

(2) Midline
Accumulate 3 minutes in a plank, weighted
Accumulate 30 GHD Sit-ups

(3) Conditioning 2 minutes max calorie Airdyne or 2 minutes max Double Unders

Plate Hop: https://www.youtube.com/watch?v=EOGdxXRy0gY

By |April 27th, 2016|WOD|Comments Off on Thursday, April 28, 2016

CrossFit Training – The Need To Exceed!

 

CrossFit training has become especially popular among fitness enthusiasts and those looking for the best overall workout for fitness and health. To many, CrossFit may seem like a cult or an obsession, and in some ways it may be. Still, there is no arguing that the benefits [...]

By |April 27th, 2016|CrossFit in Medway MA, CrossFit in Milford MA, CrossFit in Norfolk MA, CrossFit in Plainville MA, CrossFit in Wrentham MA|Comments Off on CrossFit Training – The Need To Exceed!

Wednesday, April 27, 2016

WEDNESDAY
DT
For Time: 5 Rounds
12 Deadlifts 155/105
9 Hang Power Cleans 155/105
6 Jerks 155/105

By |April 26th, 2016|WOD|Comments Off on Wednesday, April 27, 2016

Tuesday, April 26, 2016

TUESDAY
WOD
Teams of 3, For Time:
100 Calorie Row
150 Wallballs 20/14
100 Burpees

By |April 25th, 2016|WOD|Comments Off on Tuesday, April 26, 2016

Monday, April 25, 2016

MONDAY Strength: 4 Supersets
(a1) Pendlay Rows x 8
(a2) Max chin-over-the-bar hold
*rest 90-120 seconds between sets.
Superset means perform the movements back-to-back with limited rest.
WOD
For Time: 5 Rounds
12 Pull-ups
6 Front Squats
round 1 = 135/95
round 2 = 155/105
round 3 = 185/135
round 4 = 205/145
round 5 = 225/155
*There is a 10 minute time cap on this workout. The front […]

By |April 24th, 2016|WOD|Comments Off on Monday, April 25, 2016

Saturday, April 23, 2016

SATURDAY

WOD
For Time:
400m run
21 Power Snatches 95/65
400m run
15 Power Snatches 95/65
400m run
9 Power Snatches 95/65

By |April 22nd, 2016|WOD|Comments Off on Saturday, April 23, 2016

Friday, April 22, 2016

FRIDAY
Strength, Front Squat
A. Build to a 3 RM
B. 2 x 3 @ 90% of A.
WOD
Boggle
For Total Reps, AMRAP 12
15 Wallballs 20/14
12 Deadlifts 135/95
9 Front Squats 135/95
6 Box Jumps 30/24

 

By |April 21st, 2016|WOD|Comments Off on Friday, April 22, 2016

Thursday, April 21, 2016

THURSDAY

Skill: 3 x 3 Turkish Get-up (per arm)
WOD
Candyland

For Time:
50 Double Unders
21 Burpees
10 Turkish Get-ups 53/35 (5 per arm)
50 Double Unders
15 Burpees
10 Turkish Get-ups 53/35 (5 per arm)
50 Double Unders
9 Burpees
10 Turkish Get-ups 53/35 (5 per arm)

By |April 20th, 2016|WOD|Comments Off on Thursday, April 21, 2016

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