Latest WOD:

October 29, 2017

Skill/Strength

1) Power Snatch: 6 x 2, adding weight each set. Rest 90s;
2a) DB Reverse Lunges: 3 x 6 ea. Rest 30s.
2b) 1-Arm DB Rows: 3 x 8-10 ea. Rest 30s.

WOD

3 RFT:
15 Calorie Row
15 Power Snatch (75, 55)
Rest 5:00
3 RFT:
15 OHS (75, 55)
15 Lateral Burpees
L2: (65, 35)
L1: (45, 25)
*20:00 Cap (total)

Previous WODs:

October 28, 2017

WOD

Partner Franken WOD 2017

#1: Partner Diane:
42-30-18
Partner Deadlifts (315/225)
HSPU(Partner holds HS)
Rest 2:00

#2: Partner Karen
150 Partner Wall Balls (20/14)
Rest 2:00

#3: 1 Round of Eva
Run 800m
30 KB Swings (53/35)
30 Pull Ups

*Partner does dead hang from bar during KB swings
*Partner holds KB goblet style during pullups
Rest 2:00

#4: 10:00 to establish heaviest complex of 2 power cleans+1 squat clean

October 27, 2017

Skill/Strength

1) Front Box Squat: 5 x 4 @70%, every 60-75s.

2) Power Snatch: EMOM 5: 2 Reps @80%

WOD

"Two Scores"
In a 4:00 Window:
21 Deadlifts (135, 95)
21 Bar Facing Burpees
Remaining time: Max Thrusters (135, 95)
Rest 3:00

For time:
21 Deadlifts (135, 95)
21 Bar Facing Burpees
21 S20H (135, 95)

*Score = Reps/Time

October 26, 2017

Skill/Strength

GPP Work (20min cap)
8 Rounds resting as needed:
30s max effort row or bike
100 Meter Farmer Carry

WOD

Lurong Fall 2017 – Repeat of Benchmark Test WOD
“Raising the Bar” 9min AMRAP
8 Lateral Bar Hop Burpee
7 Cleans
6 Front Rack Lunge
5 Shoulder to Overhead

October 25, 2017

Skill/Strength

1a) Close Grip Bench Press w. a pause (1 count): 5 x 5.

1b) Supinated Grip BB Rows: 5 x 6. Rest 90s.
- Pause at top for 1 count

WOD

4 Rounds of: (18min cap)
12 Pull-ups
15 Box Jumps w. step down (24, 20)
21 Air Squats
30 Double Unders
Rest 1:00

*Score = total time

October 24, 2017

Skill/Strength

EMOM 10:
ODD Minutes: 20s Kipping.
Adv: T2B, Butterfly Pull-up

EVEN Minutes: 20s L-Sit or L-Hold
Adv: HS Walking

WOD

3 RFT:
15 Calorie Row
15 Power Snatch (75, 55)
Rest 5:00
3 RFT:
15 OHS (75, 55)
15 Lateral Burpees
L2: (65, 35)
L1: (45, 25)
*20:00 Cap (total)

October 23, 2017

Skill/Strength

Clean Grip Deadlift: 3RM. Rest 3-4:00
- Can be done Touch n Go.

WOD

"Pelti"
For time:
10-9-8-7-6-5-4-3-2-1
Squat Cleans (135, 95)
Burpees
15:00 Cap

October 22, 2017

Skill/Strength

EMOM 12:
Minute 1: 10 RDLs (Heavy)
Minute 2: 1 TGU each arm
Minute 3: 10 BB Rows (Heavy)

WOD

AMRAP 17:
30 Double Unders
15 Abmat Sit-ups
10 Front Squats (115, 75)
5 Push Press (115, 75)

October 21, 2017

WOD

For Time w/Partner: (45min cap)
Buy in: 600m Row w/partner
Then..."Filthy Fifty"
50 Box jump (24, 20)
50 Jumping pull-ups
50 Kettlebell swings (35, 25)
50 Walking Lunges
50 T2B or Knee Lifts
50 Push press (45, 35)
50 Back Extensions (or supermans)
50 Wallballs (20, 14)
50 Burpees
50 Double unders
Buyout: 600m Row w/partner

*Split reps evenly with partner

October 20, 2017

Skill/Strength

1) Front Box Squat: 6 x 4 @65%, every 60-75s.
2) Power Snatch: EMOM 6: 2 Reps @75%

WOD

"Eddie Murphy"
For time: (10min CAP)
Run 400 Meters
50 Thrusters (75, 55)
Run 400 Meters

CrossFit Framingham