WOD: Every 5 minutes for 6 rounds
400m Run
15 Toes to Bar
into AMRAP “DT”
12 Deadlifts 155/105
9 Hang Power Cleans
6 Push jerksYou will AMRAP “DT” until the clock hits 5 minutes. Each round will be followed by a 1 minute rest.
L3: 135/95
L2: 115/75
L1: 95/65
**No open gym this Sunday, October 14
SWEAT: In teams of 2
40 minutes to get as far as possible..
400m Run (200m each)
200 Double-Unders
400m Run
175 Wall Balls 20/14
400m Run
150 KB Swings 53/35
400m Run
125 Air Squats
400m Run
100 Toes to Bar
400m Run
75 Push-ups
400m Run
50 SDHP
400m Run
Teams of 2. Only one person can work at a time. Can you finish it?!
Strength: Push Press
4 sets of 4 @50% of 1RM C+ J
WOD: For Time
21-15-9
Front Squat 135/95
KB Swings 70/53
400m Run
15 Min CAP
L3: 115/75
L2: 95/65
L1: 75/55
WOD: EMOM 24
Minutes 1-6
Odd: 10 Thrusters 155/75
Even: Max Pull-ups
Minutes: 7-12
Odd: 10 Thrusters 115/75
Max Cal Bike, Row, Ski
Minutes 13-18
Odd: 10 Thrusters 115/75
Even: Max Pull-ups
Minutes: 18-24
Odd: 10 Thrusters 115/75
Max Cal Bike, Row, Ski
Strength: Back Squat
3 Sets of 10 @ 65% + 5-10lbs
WOD: For Time
50-40-30-20-10
Alt. DB Snatch 50/35
10 Wall Balls 20/14
50 Double-unders
Time Cap: 15mins
L3: 45/30, 30 Double-Unders
L2: 35/25, 14/10,100 singles
L1: 25/15, 12/6, 50 singles
Strength: In 16 minutes, Hang Squat Clean
*Build to 85% +5lbs for 1 rep
Then drop 20lbs for 2 sets of 2 reps
WOD: “Grip Smack”
3RFT
7 Hang Power Cleans 165/115
14 Toes to Bar
200m Famers Carry
L3: 155/105
L2: 135/95
L1: 95/65
9:00am Class only
Strength: Every 2 minutes for 8 minutes, Front Squat
2 reps @75% +10-15lbs
WOD: EMOM 12
Min 1: Bench Press x 10 reps 135/95
Min 2: 12 KB Swings 70/53
Min 3: 12/10 Cal Bike, Ski, Row
Extra Work: 2 Sets
Arm Farm (21’s)
30m Gun Walk
Max KB Shrugs
L3: 115/75, 53/35
L2: 95/65, 35/25
L1: 75/55. 25/18
SWEAT: With 6 minutes per station complete the following..
200m Run
21-15-9
KB SDHP 53/35
V-Ups
Rest 90 seconds
With 6 minutes per station complete the following..
15/10 Cal Bike
21-15-9
Ring Rows
Supermans
Rest 90 seconds
With 6 minutes per station complete the following..
200m Run
21-15-9
Abmat Sit-ups
Box Step-Ups
Rest 90 seconds
With 6 minutes per station complete the following..
20/15 Cal Row
HR Push-ups
Russian Twists
*We will go over scaling in class
Strength: Bench Press
5 Sets of 2 Reps
Immediately followed by:
”21’s”
30 Gun Walk
Max KB Shrugs
Grab your Teammate!
WOD: In teams of 2 complete as many rounds and reps as possible in 15 minutes of…
40 Goblet Squats 53/35
40 Cal Bike
40 Box Jumps
One person can work at a time; divide the work evenly
L2: 35/25
L1: 25/18
Mobility
WOD: 0:00-10:00
4RFT
4 Power Cleans 205/145
4 Front Squats
4 Shoulder to Overhead
10:00-
1 Mile run
L3: 185/125
L2: 155/105
L1: 115/75, 800m Run
WOD: AMRAP 15
7 Cal Bike or Ski Erg
7 DB Thrusters 50/35
7 Toes to Bar
Rest 3 minutes
AMRAP 15
7 DB Deadlifts
7 Box Jumps 24/20
14 Push-ups
L2: 35/25
L1: 25/18
Strength: Single Leg Romanian Deadlift
4 Sets of 6 per leg
WOD: “Helen”
3 RFTS
400m Run
21 KB Swings 53/35
12 Pull-ups
L2: 35/25
L1: 25/18
Warm-up: EMOM 6
1) 15/12 Cal Row
2) 12 False Grip Ring Rows
3) 15 Wall Balls
Skill: Muscle-ups
Ring Dip
Strength: Strict Press
(1) 3-3-3-3
(2) Push Press
2-2-1-1-1
WOD: For Time
40-30-20
Row, Bike, Ski for Calories
Wall Balls 20/14
5-4-3 Muscle-ups after each round
L3: 15-12-9 Ring Dips
L2: 10 Ring Dips after each round
L1: 30-20-10 Ring or Bench Dips
SWEAT: AMRAP 10
5 Push-up on DB 50/35
5 Thrusters
10 Reverse Lunges
Rest 3 minutes
AMRAP 10
12/10 Cal Row, Bike, Ski
15 Russian KB Swings 53/35
20 Russian Twist w/ a plate
Rest 3 minutes
AMRAP 10
5 Sand Bag Cleans
200m Run w/ sandbag
5 Burpess Over the sandbag
We will discuss scaling options in class
Strength: Every 2 minutes for 14 minutes (7sets)
1 Power Clean + 1 Front Squat + 1 Hang Squat Clean + 1 Shoulder to Overhead
Increase weight each set
WOD: For Time
10 KB Snatch (Right Arm) 53/35
10 KB Snatch (Left Arm)
10 KB Thrusters (Both arms)
then..9 then..8 All the way down to 1
L2: 35/25
L1: 25/18
Mobility: Calves
WOD: For Time
60/50 Cal Row, Bike or Ski
50 Box Jumps 24/20
40 Wall Balls 20/14
30 Toes to Bar
1,000m Run (School st loop)
30 Toes to Bar
40 Wall Balls
50 Box Jumps
60/50 Cal Row, Bike or Ski
Mobility: Chest Opening
Strength:
Superset
(1)Bench Press
3-3-3-3-3
(2)Bent Over Row
5-5-5-5
WOD: 3RFT
20 Front Rack Lunges 115/75
15 Ring Dips
L2: 95/65
L1: 75/55, 10 Ring Dips
Strength: In 15 minutes complete, Back Squat
3 Sets of 10 reps @ 65% of your 1RM
WOD: AMRAP 5
5 Power Cleans 155/105
30 Double-Unders
Rest 3 minutes
AMRAP 5
5 Chest to Bar Pull-ups
5 Shoulder to Overhead 155/105
Rest 3 minutes
AMRAP 10
2 Clean + Jerks155/105
6 Pull-ups
20 Double-Unders
L3: 135/95
L2: 115/75, 15/10 DU, Chin over Bar
L1: 95/65, 60/40 Singles, Chin over Bar
Strength: Every 2 minutes for 10 minutes (5sets)
1 Push Press + 2 Push Jerks Climbing
WOD: EMOM 21
Min 1: 12/10 Cal Bike, Row or Ski
Min 2: 45 Double-Unders
Min 3: 10 Burpees
L3: 30 Double-Unders
L2: 10/7 Calories, 25 Double-Unders, 8 Burpees
L1: 9/6 Calories, 80 Singles, 7 Burpees
SWEAT: In Teams of 2 get as far as possible in 30 minutes…
100 Wall Balls 20/14
100 KB Swings 70/53
800m Run
80 AbMat Sit-ups
60 Pull-ups
60 Bar Over Burpees
40 Power Cleans 115/75
40 Push Jerks
20 Power Snatches
20 Muscle-ups
If you finish this go through again at half the reps. So 50,50,40,40 and so on..
@Chalk
L3: 53/35, 95/65
L2: 35/25, 75/55
L1: 25/18, 65/45
A CrossFit gym and Fitness Facility based out of Northborough, Massachusetts. Offering group and personal Training, Aerobic Fitness, Boot Camp, Weight Lifting and Weight Loss
