Latest WOD:

June 24, 2017

WOD

AMRAP 33 with a partner:
20 Hang Power Cleans (135, 95)
2x200 Meter Run (one per partner)
20 Bar Facing Burpees
2x200 Meter Row (one per partner)
20 T2B

Previous WODs:

June 23, 2017

Skill/Strength

Front Squat 8x3

WOD

"Dead Ball"
5 RFT:
10 Deadlifts (185, 125)
20 Wallballs (20, 14)

June 22, 2017

Skill/Strength

Power Snatch 6x3

WOD

AMRAP 20 w. a partner:
20 SDHP (53, 35)
20 Burpees
20 Goblet Squats (53, 35)
600 meter Row

June 21, 2017

WOD

"Bull" with a partner:
2 RFT:
200 Double Unders
50 Overhead Squats (135, 95)
50 Pull-ups
Run 1 Mile
*One person works. Split as needed.

June 20, 2017

WOD

For time:
400m Run
21 Burpee Box Jumps (24, 20)
30 KB Swing (53/35)
400m Run
15 Burpee Box Jumps
30 KB Swing
400m Run
9 Burpee Box Jumps
30 KB Swing
*20:00 Time Cap

June 19, 2017

Skill/Strength

Box Squat 1Rm

WOD

Ascending Reps in 9:00 of:
1 Power Clean
1 Hang Squat Cleans
1 Thruster

June 17, 2017

WOD

Teams of 2 complete: Three amraps
12 minutes to complete:
1 mile Run (switch every 400m), in the remaining time complete AMRAP Burpees to a plate (one athlete works at a time)
**Then...
11 minutes to complete:
1 mile Run (switch every 400m), in the remaining time complete AMRAP alt KB snatch 53/35 (one athlete works at a time)
**Then...
10 minutes to complete:
2000m row switch every 500m), in the remaining time complete AMRAP lateral burpees over rower (one athlete works at a time)

June 16, 2017

Skill/Strength

Touch n Go Deadlift: Work up to a moderate double @ 80%

WOD

"Francine"
3 RFT:
15 Deadlifts (225, 155)
15 Pull-ups

June 15, 2017

WOD

Lurong WOD #1 Repeat (Benchmark)
5min AMRAP
10 Power Snatch (95/65)
10 Box Jump (24/20)
*2min Rest*
5min AMRAP
10 Overhead Squat
10 Box Jump

June 14, 2017

Skill/Strength

1a) Handstand Push-up: 4 x 5-7.
1b) Rope Climb: 4 x 2-3.

WOD

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

CrossFit Framingham