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“Creeper” & Oly – Thursday 8-31

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Warm-up

6 min AMRAP

100m Single Arm Overhead Kettlebell Carry (Switch arms at 50m)

5 Toes to Kettlebell

15 Kettlebell Swings

 

Accessory

Turkish Get-up

10 Alternating Arms at a challenging weight.

 

WOD (26 mins)

2 Rounds

In 5 Minutes Complete

200m Wall Ball Run (20/14)

30 Kettlebell Swings (2,1.5)

In the remaining time

Row Max Calories

 

Rest 2 Minutes

 

In 5 Minutes Complete

200m Wall Ball Run

30 Toes to Bar

In the remaining time

Row Max Calories

 

Rest 2 Minutes

Score= Total Calories

Level 2 (1.5,1), 20 Toes to Bar

Level 1 (1, 0.75), 15 Toes to Bar

 

Olympic Lifting Class **6:00 Only**

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
2 rnds
10 squat
10 jump squat
10 sotts press

Clean
1 clean+ 1 FS + 1 jerk
60%x 1
70%x 2
80%x 2
85%x 1

Strength
4×3 push press + 1 jerk
@ 70% of 1 RM PP
5 bent over rows on dashes
Followed by 10 weighted hip thrusts

“Dickie V” – Tuesday 8-29

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Warm-up

EMOM 4

  1. 15/12 Calorie Row
  2. 7 Strict Pull Ups or L-Pull Ups
  3. 15/12 Calorie Row
  4. 10 Kettlebell Lunges (light weight)

Strength/Gymnastics

  1. Back Squat

5-5-5-5

– Straight sets

  1. Strict Handstand Push-ups

5-5-5-5

 

*Complete HSPUs between Back squat sets. Use plates or paralettes to add a deficit to increase difficulty where able.

 

 

WOD

EMOM20

Odd- 15/12 Calorie Row

Even 1. 7 Strict Pull-ups

Even 2. 10 KB Lunges (2,1.5)

Level 2- 12/10 Calories- 5 Strict Pull-ups, (1.5,1)

Level 1 10/8 Calories, 5 strict pull-ups, (1.5,1)

ADV- 10 Strict L-Pull-ups, 10 OH double KB lunge (1,.75)

Bike Sub =12/9 Cals

CrossFit Benchmark: “Kelly” & OLY – Monday 8-28

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Warm-up

2 Rounds

Run 200m

10 Medball Step Ups (hug medball at chest)

10 Wallballs

 

Mobility

Calf Rolling

IT Band Rolling and Stretching

 

WOD (35 Min Hard Cap)

“Kelly”

5 Rounds

400m Run

30 Box Jumps

30 Wallballs

 

Level 3- 4 Rounds

Level 2- 4 Rounds, 20 Reps of Each

Level 1- 4 Rounds, 200m Run, 15 Reps

 

Olympic Lifting  Class **4:00**

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
2 rnds
10 squat
10 jump squat
10 sotts press

Clean
1 clean+ 1 FS + 1 jerk
60%x 1
70%x 2
80%x 2
85%x 1

Strength
4×3 push press + 1 jerk
@ 70% of 1 RM PP
5 bent over rows on dashes
Followed by 10 weighted hip thrusts

“G.I. Joe” – Friday 8-25

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Warm-up

In 2 minutes

200m KB Run

AMRAP Double Unders in remaining time

Rest 1 minute

In 2 mnutes

200m KB Run

AMRAP Strict Toes to Bar

 

 

 

WOD (20 Minute Cap)

“GI JOE” – CrossFit Southie Throwback!

400m KB Run (1.0/.75)

20 Overhead Squats (95/65)

20 Toes to Bar

200m KB Run

100 Double Unders

200m KB Run

20 Toes to Bar

20 Overhead Squats

400m KB Run

 

Level 2 (75,55), 50 Double Under

Level 1 (65,35), 200 Singles, 15 Reps

 

Rest 5 Minutes from end of 20 Minute Cap, then:

 

10 Minutes to Establish a

2 RM Snatch

“Dancy” & Oly – Thursday 8-24

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Warm-up

2 Rounds

In 90s Complete

100m Sprint

Then AMRAP

AbMat Sit-ups

Rest 30s

In 90s Complete

100m Sprint

Then AMRAP

Hollow Rocks

Rest 30s

 

In 90s Complete

100m Sprint

Then AMRAP

Plank-ups

Rest 1 Minute

 

Skill

Handstand Push-ups

 

WOD (30 Mins)

2 Rounds

In 4 Minutes Complete

500m Row

then AMRAP

Handstand Push-ups

 

Rest 1 Minute

 

In 4 Minutes Complete

500m Row

then AMRAP

Pistols
**Scaling options

 

Rest 1 Minute

 

In 4 Minutes Complete

500m Row

then AMRAP

Kettlebell Swings (2,1.5)

 

Rest 1 Minute

 

Score= Total Reps

 

 

Level 2 (1.5,1), Hand Release Push-ups

Level 1 (1, 0.75), Hand Release Push-ups

 

Olympic Lifting Class **6:00PM Only**

“Brohog” and Oly – Monday 8-21

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Warm-up

EMOM 6

  1. 15/12 Cal Row
  2. 20 Lateral Up & Overs
  3. 14 Plank Knee to Elbow

Accessory

3×10

Banded Pull Aparts

Push-up + Knee Tuck with feet in low rings

Strength

  1. Press

5-5-5

  1. Push-press

2-2-2-2

 

WOD

15 Minute AMRAP

5 Clean & Jerks (155,105)

10 Box Jumps

15/12 Calorie Row

 

Level 3- 135,95

Level 2- 115,75

Level 1- 95,45

ADV- 185, 125 (30/24) box jump

 

Olympic Lifting Class **4:00 Only**

10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
2 rnds
10 squat
10 jump squat
5 sotts press at quarter squat
3 sotts press getting as low into the squat as possible

 

Snatch
3 position pause snatch
Work up to a moderate weight
Should be around 60-65% of 1RM

EMOM 10
1 pull +1 power snatch + 1 high hang squat snatch
75% of 1RM

Strength
5 x5 snatch grip dead lift
Superset of 10 back extension between deadlifts