Latest WOD:

August 24, 2017

Skill/Strength

Back Squat 3RM

WOD

5 Rounds of 45s work/15s Rest:
1a) Barbell Rows, Alternate Grips (95, 65)
1b) Barbell Front Rack Reverse Lunges (95, 65)
1c) Russian Twists w. a plate (25, 15)
1d) Farmer Carry (70, 53) (100 ft. increments)
1e) Single arm DB Push Press (split work on both sides)
*For quality, no score today.

Previous WODs:

August 23, 2017

Skill/Strength

1) Shoulder Press: 1RM
2) Bent-over BB Rows: 4 x 10

WOD

"Lungs" (20min Cap)
For time:
Run 400 Meters
21 Wallballs (20, 14)
21 Burpees
Run 400 Meters
15 Wallballs
15 Burpees
Run 400 meters
9 Wallballs
9 Burpees

August 22, 2017

WOD

For time: (30min CAP)
"Team Helen"
3 Rounds w. a partner:
Run 800 Meters
42 KBS (53, 35)
24 Pull-ups
Then right into,
"Team Annie"
50-40-30-20-10
Double Unders
Abmat Sit-ups

August 21, 2017

Skill/Strength

Banded Deadlft 1RM

WOD

AMRAP 7:
12 Front Squats (95, 65)
9 C2B Pull-ups

August 20, 2017

Skill/Strength

Hang Power Clean

WOD

"Nasty Girls"
3 RFT:
7 Ring Muscle-ups
10 Hang Power Cleans
50 Air Squats

August 19, 2017

WOD

AMRAP 15 w. a partner:
12 Burpees
16 Alt. DB Snatches (35, 25)
200 Meter Medball Run (20, 14)
--Rest 3:00--
AMRAP 15 w. a partner:
20 Situp
24 Power Clean (135/95)
200m Run

August 18, 2017

Skill/Strength

1) EMOM 6: 2 Squat Snatches @70%.

2) EMOM 6: 4 Speed Front Squats @60%

WOD

4 Rounds for total time:
9 Deadlifts
12 T2B
15 Box Jump Overs

August 17, 2017

Skill/Strength

Skill EMOM 8:
ODD Minutes: 40s of Work on 1 Monostructural Movement: ie. bike, row, running.
EVEN Minutes: 40s of Double Under or Triple Under Practice

WOD

5 Rounds for total time:
25 Wallballs (20,14)
Row 400 Meters
Rest 1:00 between rounds

August 16, 2017

Skill/Strength

Bench Press 1RM

WOD

For time: 15:00 Cap
2 Rope Climbs
27 Burpees
27 KBS (53, 35)
2 Rope Climbs
21 Burpees
21 KBS
2 Rope Climbs
15 Burpees
15 KBS

August 15, 2017

Skill/Strength

Strength Buyout

WOD

AMRAP 22 in teams of 2:
50 Walking Lunges (BW)
200 Meter Run
50 Abmat Sit-ups
200 Meter Run
50 Double Unders
*One person works. Split as needed.

CrossFit Framingham