WOD: With a 20 minute clock;
400m Run
10 Clean + Jerks 50%
400m Run
8 Clean + Jerks 60%
400m Run
6 Clean + jerks 70%
400m Run
4 Clean + Jerks 80%
400m Run
2 Clean + Jerks 90%
400m Run
Use the remaining time to find a 1RM. Numbers are based off effort not a 1RM. Number should start getting spicy by 6 reps
Strength: Back Squat
Build to 90% for 1 rep
Then drop down to 70%+15-20 for 20 Reps
WOD: AMRAP 15
30 Double-unders
15 Wall Balls 20/14
30 Double-Unders
15 Pull-ups
SWEAT: AMRAP 35
400m Run Partner Run
30 Cal Bike, Row, Ski
20 Toes to Bar
10 DB Power Cleans 50/35
Strength: EMOM 5
10 Front Squats 135/95
Rest 1 minute
EMOM 5
10 Front Rack Lunges
Rest 1 minute
EMOM 5
10 Hip Thrusts
WOD: AMRAP 9
9 DB Front Squats 50/35
7 Burpees
5 DB Push Press
TEAM WOD: AMRAP 25
20/15 Cal Bike
10 DB Bench Press
15 Pull-ups
*I do a round, you do a round
Extra Work: 10-9-8-7-6-5-4-3-2-1
Bent Over Rows
Strength: Snatch EMOM 10
3 reps
*Before we start warm up to 60-70%
WOD: Every 3 minutes for 18 minutes (6 rounds)
10 Jerks 115/75
10 Toes to Bar
10 Hang Power Cleans
10 HSPU
ADV: 135/95
L3: 95/65
L2: 75/55
L1: 65/45
Strength: Back Squat
Build to 90% for 1 rep
Then drop down to 70%+5-10lbs for 20 Reps
TEAM WOD: AMRAP 14
42 Wall Balls 20/14
30 Row Cal
18 Deadlifts 225/155
Strength: EMOM 16
Odd: 5 Push Jerks (climbing, taken from the floor)
Even: Pulling of your choice
Pulling Options:
1) 40 seconds of Strict Pull-ups
2) 5 Muscle-ups
3) 5 Weighted Pull-ups
WOD: For Time
40-30-20-10
Front Squat 75/55
10 American KB Swings 70/53
40-30-20-10
Push Press 75/55
10 American KB Swings 70/53
ADV: 95/65
**DO NOT DROP THE BAR FROM OVERHEAD. #SAVETHE10’s #SAVETHE 15’s
Round 1: 40 Front Squats + 10 KB Swings + 40 Push Press + 10 KB Swings
WOD: In teams of 2;
5 Rounds 0:00-10:00
20 Alt. DB Snatches 50/35
20 Pull-ups
10:00-20:00 Pick One
1 Mile run
or 150/100 Cal Bike
20:00-30:00
42-30-18
Burpees
KB Swings 70/53
KB Lunges 70/53
Strength:
EMOM: 5
3 Hang Power Snatches
EMOM 5
2 Hang Power Snatches
EMOM 5
3 Hang Power Cleans
EMOM 5
2 Hang Power Cleans
*Score is Heavy set of 2 for each movement
WOD: 10 Minutes to finish
1-2-3-4-5-6-7-8-9-10
Devil Press
30 Double-unders
*Score is total reps completed
Strength: Back Squat
Build to 90% for 1 rep
Then drop down to 70%+5-10lbs for 20 Reps
We will be taking a break from 5-3-1 for a month or so to work on building some size and endurance to our legs. Take 10-12 minutes to build to a heavy 1-2 reps. Then drop down to 75-80% for 20 reps unbroken! You cannot re-rack the barbell once you start. Each week you will add 5-10 lbs to last weeks weight.
WOD: AMRAP 12
8 Back Rack Lunges 95/65
8 Wall Balls 20/14
8 Cal Bike or 10 Cal Row/Ski
*Every 2 rounds add 5-10lbs.
RX+: Add 10-20lbs every 2 rounds
Accessory Work: 4 Sets
5 Strict Pull-ups (ADV: 5 Bar MU)
10 Ring Dips
0:30 second Handstand Hold
WOD: For Max Reps; EMOM 20
1) Bench Press 155/105
2) Russian KB Swings 70/53
3) Goblet Squats 70/53
4) Rest
Strength: EMOM 18
1) 2 Pause Front Squats (3 second pause)
2) 10 Reverse Lunges
3) Rest
WOD: For Time
30/25 Cal Bike or 40/35 Cal Row
30 Box Jump-Overs 24/20
30 Toes to Bar
30 Thrusters 115/75
L2: 95/65
L1: 75/55
Extra Work: One Set
50 Toes to Bar
50 GHD Sit-ups
50 Toes to Bar
Please make sure to register for classes prior to arrival.
Strength: EMOM 6
2 Strict Press
Into..
EMOM 6
2 Push Press
** Each set should be climbing in weight
WOD: 6RFT
5 Clean + Jerks 135/95
50 Double-unders
L2: 115/75, 25 Double-unders
L1: 95/65, 100 Singles
Extra Work: 30-20-10
Cal Row
Cal Bike
Cal Ski
SWEAT: EMOM 12
Odd: 12/10 Cal Row
Even: 10 Wall Balls + 5 Box Jumps
Rest 2 minutes
EMOM 5
40 Second Plank
20 Second rest
EMOM 12
ODD: 12/8 Cal Bike
Even: 15 DB or KB Deadlifts
Rest 2 minutes
EMOM 5
40 Second Plank
20 Second rest
Core: Alternating Tabata
Medball V-Ups
Russian Twist
WOD: Tabata (20 seconds of ALL OUT work, 10 seconds of rest x 8 rounds)
1) Cal Row
2) Burpees
3) Jump Squats
4) Cal Bike
5) Hand release pushups
Strength: In 17 minutes work up to a heavy complex of 2 Front Squat + 2 Jerks (Out of the rack, do as many sets as this time allows you)
WOD: 17 minutes to get as far as possible…
5 Rounds
15 Power Snatches 75/55
30 Double-unders
Immediately into
AMRAP (remaining time)
15 American KB Swings 70/53
15 Sit-ups
30 Double-unders
*PLEASE DO NOT DROP the bar until bar is waist height. #savethe10’s #savethe15’s
WOD: In Teams of 2; with a 35 minute running clock, complete the following…
1 Mile Partner Run
then..
5RFT
20 Floor Press 1135/95
20 Pull-ups
immediately into…
2,000m Row/Ski or 150/100 Cal Bike
immediately into…
5RFT
20 Floor Press 1135/95
20 Pull-up
Tuesday, April 23 2019
Stretch and Skill at 7:15pm
Strength: Back Rack Lunge (Superset)
4-5 Sets in 18 mins
6 Reps per Leg Climbing
immediately into..
6 Reps per Leg, Single Split Squats
*Make sure to add weight each set.
WOD: AMRAP 15
25 Wall Balls 20/14
25 Toes to Bar
25 Overhead Squats 45/35 (Do NOT drop the bars)
25 Box Jumps 24/20
25 Wall Balls
Strength: EMOM 10
Odd: 10 Knee’s to Elbows
Even: 2 Power Snatches (climbing)
Into…
EMOM 10:
Odd: 10 Knee’s to Elbows
Even: 2 Thrusters (climbing)
Rest 3 minutes
WOD: 10 minutes to get as far as possible…
50-40-30-20-10
Russian KB Swings 53/35
1-2-3-4-5
Wall Walks
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
