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Monthly Archives: August 2016

Thursday, September 1, 2016

THURSDAY
Tabata This!
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up (chest-to-bar, if possible)
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.
Unit for the row is “calories”.

By |August 31st, 2016|WOD|Comments Off on Thursday, September 1, 2016

Wednesday, August 31, 2016

WEDNESDAY
At 0:00, Every 90 seconds for 9 Minutes: 1 Squat Snatch *not above 90% of your 1 RM
-rest 2 minutes-
At 0:00, Every 90 seconds for 9 Minutes: 1 Squat Clean *not above 90% of your 1 RM
-rest 2 minutes-
At 22:00, For Time: 50 Front Squats 135/95 *goal is to complete in as few sets as […]

By |August 30th, 2016|WOD|Comments Off on Wednesday, August 31, 2016

Tuesday, August 30, 2016

TUESDAY
TEAM TUESDAY!

Teams of 2, For Time: 4 Rounds
1000m Row
*Each partner completes 4 rounds.
Rest while your partner works.
45 minute time cap.

By |August 29th, 2016|WOD|Comments Off on Tuesday, August 30, 2016

CrossFit Elements – It Works Best To Be Prepared!

CrossFit Franklin in Franklin MA

CrossFit is becoming an extremely popular fitness program, attracting new people every day. The goal of CrossFit training is sound and many people get great results. Yet what some people may not realize is that starting out can sometimes be more difficult than expected. CrossFit elements classes are [...]

By |August 29th, 2016|CrossFit Elements in Franklin MA, CrossFit Elements in Medway MA, CrossFit Training in Bellingham MA, CrossFit Training in Franklin MA|Comments Off on CrossFit Elements – It Works Best To Be Prepared!

Monday, August 29, 2016

MONDAY
0:00-15:00, For Time: 5 Rounds
10 Box Jumps 24/20
7 Push Jerks 155/105
15 Wallballs 20/14
15:00-25:00, build to a heavy set of 2 Split Jerks

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

Saturday, August 27, 2016

SATURDAY
For Time: 3 Rounds
200m run
15 Handstand Push-ups
200m run
30 Wallballs 20/14
200m run
15 Overhead Squats 95/65

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

Friday, August 26, 2016

FRIDAY
For Total Reps: 5 Rounds
1 minute max Calorie row
1 minute max Double Unders
1 minute max Sumo Deadlift High Pull 75/55

2 minute rest

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

Thursday, August 25, 2016

THURSDAY
Strength, Bench Press: 9-7-5
WOD
For Total Reps: AMRAP 12
3 Muscle-ups
30 Air Squats

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

Wednesday, August 24, 2016

WEDNESDAY
At 0:00, EMOM X 7:
1 Squat Snatch (less than 3 months = 3 reps) *not above 85% of your 1 RM
-rest 2 minutes-
At 9:00, EMOM X 7:
1 Squat Clean (less than 3 months = 3 reps) *not above 85% of your 1 RM
-rest 2 minutes-
At 18:00, For Time: 18-15-12-9-6-3 (less than 3 months = […]

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

Tuesday, August 23, 2016

TUESDAY
Bring a Friend Day Feel Free to Bring a friend or family member to try out CFF!!!

‘Battle of the Classes.
For Time: ‘Deck of Cards’
Hearts: Sit-ups
Clubs: Kettlebell Swings 53#/35#
Diamonds: Burpees
Spades: 10m Shuttle Run

Programming Note:  (1) Perform one rep for every number on the card
(2) The whole class must finish each card before moving onto the next.
Scale […]

By |August 22nd, 2016|WOD|Comments Off on Tuesday, August 23, 2016

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