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Monthly Archives: September 2016

Saturday, October 1, 2016

SATURDAY
For Time: 21-15-9
Calorie Row
Front Squats 135/95
Burpees over the bar
*400m run after each round

By |September 30th, 2016|WOD|Comments Off on Saturday, October 1, 2016

Thursday, September 29, 2016

THURSDAY
Strength, Every 2 minutes for 5 rounds:
3 pause back squats (3 second pause)

Rotating Every minute for 15 minutes
minute 1: 15 Banded Sit-ups
minute 2: 10 Back Extensions
minute 3: 10 Jumping Squats
minute 4: 15 Band Pull Throughs
minute 5: rest

By |September 28th, 2016|WOD|Comments Off on Thursday, September 29, 2016

Wednesday, September 28, 2016

WEDNESDAY
For Time
100 Double Unders
30 Toes to Bar
50 Wallballs 20/14
30 Chest-to-bar pull-ups
25 Snatches 135/95
10 Muscle Ups

By |September 27th, 2016|WOD|Comments Off on Wednesday, September 28, 2016

Wednesday, September 21, 2016

WEDNESDAY
Strength,
Every 2 minutes for 5 rounds:
3 pause Front squats (3 second pause)
WOD
For Time:
7 Rounds
7 Thrusters 115/75 7
Chest-to-bar Pull-ups

By |September 20th, 2016|WOD|Comments Off on Wednesday, September 21, 2016

Tuesday, September 20, 2016

TUESDAY
TEAM TUESDAY!
Teams of 2,
For Time
100 Kettlbell Swings 70/53
100 Box Jump Overs 24/20
100 Calorie Row
100 Medball Cleans 20/14

By |September 19th, 2016|WOD|Comments Off on Tuesday, September 20, 2016

Unraveling The CrossFit Mindset!

CrossFit Franklin in Franklin MA

CrossFit is a brand name; however, the ideas and methods behind this licensed training regimen actually have a long history. CrossFit training and the effective CrossFit workouts used in the program were developed by an athlete looking to do what everyone else was doing, which was to getting fit [...]

Monday, September 19, 2016

MONDAY
Strength, Bench press: 12-9-6
WOD
Surfer on Acid
For Time: 3 Rounds
400m Run
21 Burpees

By |September 18th, 2016|WOD|Comments Off on Monday, September 19, 2016

Saturday, September 17, 2016

SATURDAY
For Total Reps: AMRAP 7
800m Run
Remaining Time, Max Thrusters 115/75

-rest 3 minutes-

For Total Reps: AMRAP 7
800m Run
Remaining Time, Max Calorie Row

-rest 3 minutes-

For Total Reps: AMRAP 7
800m Run
Remaining Time, Max Burpees to 6″ Target
*Score is total reps

By |September 16th, 2016|WOD|Comments Off on Saturday, September 17, 2016

Friday, September 16, 2016

FRIDAY
Strength,
8 minutes to build to a heavy complex of:
1 Hang Power Snatch + 3 Overhead Squats
WOD
For Time
50 Wallballs 20/14
40 Box Jumps 24/20
30 Hang Power Snatches 95/65
20 Overhead Squats 95/65
*13 minute cap

By |September 15th, 2016|WOD|Comments Off on Friday, September 16, 2016

Thursday, September 15, 2016

THURSDAY
American Dream AMRAP 20 (up ladder)
Power Clean 205/140
Muscle-up

By |September 14th, 2016|WOD|Comments Off on Thursday, September 15, 2016

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