September, 25 2019
WOD: For Time
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk
Time cap: 9 min.
Friday, October 25 2019
Strength: EMOM 14
1) Back Squat x 3 reps (75-85%)
2) 10 Russian KB Swings (Heavy)
WOD: For Max reps
EMOM 5
Cal Row
EMOM 5
Double-unders
EMOM 5
Cal Bike
Thursday, October 24 2019
Team WOD: 0:00-15
5 Rounds
10 Power Cleans 135/95
20 Bar Over Burpees
30 Cal Bike
15:00-20:00
Rest
20:00-35:00
5 Rounds
10 Deadlifts 225/155
20 HSPU
30 Cal Bike
*Divide the reps as needed
Wednesday, October 23 2019
Strength:18 minutes to complete 4-5 sets
5 Front Squat
Superset with…
10 Hip Thrust
**Both weights should be increasing in weight
WOD: For Time
60 Alt. DB or KB Snatches 50/35
40 DB or KB Power Cleans
20 DB or KB Deadlifts
*EMOM 7 Push-ups
Start on Push-ups
Tuesday, October 22 2019
WOD: 0:00-15:00
1,000m Run
In remaining time…
Snatch x 1 rep climbing in weight
10 Toes to Bar in between each set of Snatches
15:00-30:00
200m Row
Clean x 1 rep
10 Toes to Bar in between each set of Cleans
*The 10 Toes to Bar is to encourage you to make bigger jumps on the cleans of snatches because of this small time frame. Your goal is around 85-90% of your max but leave that true 100%+ incase it comes up in the open.
Monday, October 21 2019
Strength: Push Jerk
5 Sets of 5 reps (climbing in weight)
Superset with..
5 Chin-ups
WOD: EMOM 16
1)Max Cal Bike
2)Max Pull-ups
3)Max American KB Swings 70/53
4)Rest
Score = Total Reps
Saturday, October 19 2019
WORKOUT 20.2
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters 6 toes-to-bars
24 double-unders
♀35-lb. dumbbells ♂50-lb. dumbbells
Friday, October 18 2019
Strength: 18 minutes to build to a heavy complex:
3 Front Squats + 3 Push Jerks
WOD: 13 minutes to get as far as possible…
1,000m Row “buy in”
In remaining time AMRAP
12 V-ups (RX use a medball)
8 DB Snatches 50/35
Thursday, October 17 2019
WOD: EMOM 27
1)Max Bench Press 185/95
2)60 Double-Unders
3)15 Barbell Rows 75/55
4)15 Front Squats 75/55
5)Max Bench Press 185/95
6)60 Double-unders
7)15 Barbell Rows
8)15 Front Squats
9)Rest
The Bench Press should be challenging 5-6 reps each time.
Accessory Work: 100 Russian Twists
Wednesday, October 16 2019
WOD: Every 3 minutes for 30 minutes
10/7 Cal Bike or 8 Cal Row
10 Toes to Bar
Max Push Press x 40-50%
(Goal is 5-10 reps per round)
Accessory Work: Pick One
1) HSPU Practice x 50 reps
2)3 Rounds x 1 Minutes Plank
3) For Time
50-40-30-20-10
Double-Unders
Sit-ups
Tuesday, October 15 2019
WOD: 30 minutes to complete 5 rounds of
5 Back Squats
400m Run or 500m Row
20 Russian KB Swings 70/53
Round 1: 65%
Round 2: 70%
Round 3: 75%
Round 4: 80%
Round 5: 85%
Accessory Work: 2 Sets for quality
5-7 Muscle-ups or 10 Ring Dips
14 DB Lunges (HEAVY)
Monday, October 14 2019
Class will be held at 9:00am due to the holiday.
SWEAT: In Teams of 2, 35 minutes to finish…
100 /70 Cal Bike
100 American KB Swings 53/35
100 Wall Balls 20/14
100 Partner Wall Ball Sit-ups over a Box 20/14
100 OH Walking Lunges With a Plate 45/25
Friday, October 11 2019
Strength: Deadlift
7 Sets of 1 rep 80-85%
Superset with
DB Skull Crushers x 15 Reps
WOD: AMRAP 15
10 Ring Dips
12 Alt. DB Snacthes 50/35
14 Burpee Box Jumps
Thursday, October 10 2019
Strength: Push Press
65% x 3 reps
75% x 3 reps
85% x 3+ reps
Superset with
DB Front Raises x 12-15 reps
WOD: For Time
1,000m Row/Ski (run in heats)
15 Clean + Jerks 135/95
30 Burpees
15 Clean+ Jerks 135/95
*18 min Cap
L3: 115/75
L2: 95/65
L1: 75/55
Wednesday, October 9 2019
WOD: 5 Rounds
1 Min: American KB Swings 53/35
1 Min: Rest
1 Min: Cal Row
1 Min: Rest
1 Min: Push-ups
1 Min: Rest
1 Min: Sit-ups
1 Min: Rest
Tuesday, October 8 2019
WOD: For Time
30 Cal Row, Bike, Ski
100 Double-unders
30 Snatches 75/55
30 Cal Row, Bike, Ski
100 Double-unders
30 Snatches 95/65
30 Cal Row, Bike, Ski
100 Double-unders
30 Snatches 115/75
30 Cal Row, Bike, Ski
Time Cap: 25 minutes
Accessory Work: Not For Time
10-9-8-7-6-5-4-3-2-1
Strict Pull-ups
Strict HSPU
Monday, October 7 2019
Strength: Back Squat
60% x 5 reps
70% x 5 reps
80% x 5+ reps
WOD: Every 3 minutes for 15 minutes
10 Hang Power Cleans 115/75
10 Toes to Bar
10 Front Squats
10 Bar Over Burpees
Sunday, October 62019
There will be no open gym today
Saturday, October 5 2019
SWEAT: For Time
10 Burpees
10 Burpees
400m Run
10 Burpees
400m Run
50 Russian KB Swings
10 Burpees
400m Run
50 Sit-ups
100 Russian KB Swings
10 Burpees
400m Run
50 Sit-ups
100 Russian KB Swings
150 Air Squats
Friday, October 4 2019
Strength: Bench Press
5 Sets of 10 reps
Superset with
10 DB Rows Per side
WOD: 15 Minutes to get as far as possible…
10-20-30-40
American KB Swings 53/35
Goblet Squats 53/35
6 Burpees
24 Double-unders
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
