Workout of the Day (WOD)

WOD Friday 9-19-2014


Friday, September 19th, 2014

friday-wod-2014-09-19

WOD Tuesday 9-16-2014


Tuesday, September 16th, 2014

Skill Practice

  • Hand Stand Progressions

Warm Up

  • 5 Sled Pulls – heavy weight
  • 7 Broad Jumps
  • 10 Ball Slams

WOD –>  18 minute time cap

Reps-> 21 ~ 18 ~ 15 ~ 12 ~ 9 ~ 6 ~ 3

  • Wall Balls – 20#/14#
  • Deadlifts – 115#/75#
  • Box Jumps – 24″/20″

WOD Monday 9-15-2014


Monday, September 15th, 2014

Push Press and Burpees

WOD Friday 9-12-2014


Friday, September 12th, 2014

Warm Up – 2 Rounds of…

  • 200-Meter Run
  • 10 Sumo Deadlift High Pulls – Light weight
  • 10 Ball Slams
  • 5 Sampson Stretches

WOD – 4 Rounds of declining reps for deadlifts with Run in between rounds

  • 21 Deadlifts – 225# Rx
    • 400-Meter Run
  • 18 Deadlifts – 225# Rx
    • 400-Meter Run
  • 15 Deadlifts – 225# Rx
    • 400-Meter Run
  • 12 Deadlifts – 225# Rx

WOD Sunday 9-7-2014


Sunday, September 7th, 2014
Warm Ups, WOD and Results for Sunday 9-7-2014

Warm Ups, WOD and Results for Sunday 9-7-2014

WOD Friday 9-5-2014


Friday, September 5th, 2014

Warm Up…

EMOM for 5 minutes

  • 4 Front Squats @ 75% 1-Rep Max
  • 5 Box Jumps

WOD = 1-Rounder for Time

  • 40 Front Squats
  • 4 Rope Climbs
  • 30 Front Squats
  • 3 Rope Climbs
  • 20 Front Squats
  • 2 Rope Climbs
  • 10 Front Squats
  • 1 Rope Climb

Write your time on the whiteboard.

 

 

WOD Thursday 9-4-2014


Thursday, September 4th, 2014

Today’s WOD is a 10-Rounder.
10 1-minute rounds with 1 minute rest in between

Complete the following in 1 minute

  • 3 Deadlifts – Rx 275#/175#
  • 5 Push Ups – Chest to Floor
  • 4 Strict Pull Ups – Chin to Bar
  • Max. Double Unders or Regular Jump Rope

REST 1 minute, then start the next round.

Write your rounds and points on the whiteboard. (Only score Double Unders.)

WOD Wednesday 9-03-2014


Wednesday, September 3rd, 2014

Warm Up….2 Rounds

  • 200-Meter Run
  • 10 Jump Squats
  • 10 Kettle Bell Swings
  • 10 GHD Back Extensions

 

Today’s WOD is Kelley. 5 Rounds of. ..

  • 400-Meter Run
  • 30 Box Jumps 24″/20″
  • 30 Wall Balls 20/14 lbs.

 

 

WOD Tuesday 9-2-2014


Tuesday, September 2nd, 2014

Today’s WOD is Grace.

  1. Read your options.
  2. Discuss best one for you with Tom.
  3. Do it!

Grace WOD at CrossFit in Marlborough MA

WOD Friday 8-29-2104


Friday, August 29th, 2014

Warm Up

  • 200-Meter Run
  • 10 Hang Cleans
  • 5 Power Cleans
  • 200-Meter Run
  • 3 Sampson Stretches (each side lead)
  • 5 Walkouts

a.) Hang Power Cleans practice

  • 15 minutes practicing to get to heaviest Hang Power Clean (above the knee)

b.) WOD

10 ~ 8 ~ 6 ~ 4 ~ 2 reps

  • Power Cleans
  • Chest to Bar Pull Ups
  • Kettle Bell Swings 45#/35# (Rx = 50, 55)