WOD

3.23.19

WARMUP: Coaches Choice WOD: 25 Min AMRAP “Open Recovery” 5 Single Arm KB Thrusters (light) R/L 15 KB Swings 50 Ft. Bear Crawl 25 Weighted Ab Mat Sit-Ups 5 KB Good Mornings

3.20.19

WARMUP: 4 Rounds 250 Meter Row Groiner + Rotation https://youtu.be/2oQkkyE6jqg 5 Lateral Plank Steps (each way) 10 Low to High Axe Chop (per side) STRENGTH/SKILL: A. Strict Press 10 Min to build to a heavy 3 B. 50 Plank Walk Over Plate + 50 Windshield Wipers WOD: Performance: 21-18-15-12-9-6-3 Single Arm DB Squat (50/35) Pull …

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3.19.19

WARMUP: Coaches Choice WOD: From CrossFit New England: “This WOD is a bit different in that it celebrates the life of the son of one of our own CrossFit dads. Johnny had a giving soul, where he showed little ego and lots of humility, caring, and kindness. Life was not always easy, but that did …

3.19.19Read More »

3.18.19

WARMUP: 12 Min AMRAP 10 Shuttle Runs 10 PVC Pass Throughs 10 Russian Baby Makers w/ PVC Pipe 10 PVC Around the Worlds 10 Spiderman Lunges 10 Push Ups WOD: “Fight Gone Really Bad” 3 Rounds of 1 minute Stations Thrusters Power Cleans Box Jumps (20 for all) Jerks Cals on Bike Rest *Athletes can …

3.18.19Read More »

3.16.19

WARMUP: Coaches Choice WOD: Teams of 3 For Time: 85 Calorie Row 75 Box Jump Overs (24/20) 50 Power Snatches (135/95)(95/65) 15 Rope Climbs 50 Power Snatches (115/80)(75/55) 75 Box Jump Overs (24/20) 85 Calorie Row

3.13.19

WARMUP: 10 Min AMRAP 5 Overhead Reverse Lunge (each side) 5 1-Arm Press (each side) 10 Dumbbell Good Mornings (held at chest) 250 Meter Row STRENGTH/SKILL: 3 Super Sets Performance Sport 10 x 2 False Grip Rings-to-Chest + 1 Muscle Up Transition 8-10 Single Arm Curl to Press Per Side (light enough to complete 8-10 …

3.13.19Read More »

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