Workout of the Day (WOD)

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)

 

 

WOD Thursday 8-28-2014


Thursday, August 28th, 2014

Today’s WOD:

08282014 WOD

Results…
Members results for 8-28-2014 WOD

WOD Wednesday 8-27-2014


Wednesday, August 27th, 2014

Warm Up

  • 200-Meter Run
  • 15 Air Squats
  • 200 – Meter Run
  • 5 Walkouts
  • 5 Sampson Stretches
  • 1-minute Plank Hold

a.) Back Squats to the Ball

  • 7 x 5 reps

b.) Deadlifts – 3 rep Max

c.) WOD – EMOM for 14 Minutes

  • On odd minutes do 7 Deadlifts of 70% 3-Rep Max
  • On even minutes do 200-Meter Run

¬†Results…

WOD Results 8-27-2014

WOD Tuesday 8-26-2014


Tuesday, August 26th, 2014

a.) Warm Up – 2 Rounds – 45# Bar

  • 10 Deadlifts
  • 10 Hang Power Cleans
  • 10 Front Squats
  • 10 Presses

b.) Sit in Squat position for 3 minutes

c.) 2 Hang Cleans (or Squat Cleans) and 1 Jerk  ( any Press)

d.) WOD – 3 Rounds –

  • 10 Hang Power Cleans – 135#/95#
  • 15 Pull Ups
  • 20 Kettle Bells
  • 200-meter Run (1st round) /400-meter Run (2nd round) / 800-meter Run (3rd round)

 

WOD Monday 8-25-2014


Monday, August 25th, 2014

Warmup and Workouts for 8-25-2014

WOD Friday 8-22-2014


Friday, August 22nd, 2014

Warm up: 800-Meter Run w/stops on the way:

  • Stop at 400-meters
    • 10 Jumping Jacks
  • Stop at Flag Pole
    • 10 Push Ups
    • 15 Air Squats
  • Head back to Box

WOD:

Workout of the Day

WOD Thursday 8-21-2014


Thursday, August 21st, 2014

Part A: Bench Press @ 80 %

5 rounds of 5 reps each

Write your highest weight on the whiteboard.

 

Part B: 12-Minute Metcon

  • 1 Rope Climb – Rx = touch the beam top
  • 10 Good Mornings w/45# bar
  • 12 Shuttle Runs = marked in the parking lot

Write your rounds and points on the whiteboard.

WOD Wednesday 8-20-2014


Wednesday, August 20th, 2014

Today’s WOD:

  • 25 High Pulls – 45#
  • 400-Meter Run
  • 25 Abmat
    ~~~~~~~
  • 25 High Pulls – 45#
  • 400-Meter Run
  • 25 Toes to Bar
    ~~~~~~~
  • 25 High Pulls – 45#
  • 400-Meter Run
  • 25 Thrusters – 95# Rx
  • ~~~~~~~
  • 25 High Pulls – 45#
  • 400-Meter Run
  • 35 Ball Slams

WOD Tuesday 8-19-2014


Tuesday, August 19th, 2014

Today’s WOD is the Filthy Fifty : 30 Minute Time Cap

  1. 50 Box Jumps (24″/20″)
  2. 50 Jumps Pull Ups
  3. 50 Kettle Bell Swings (45#/35#)
  4. 50 Walk Lunges (50 steps)
  5. 50 Knees to Elbows
  6. 50 Push Press (45# bar)
  7. 50 Back Extension
  8. 50 Wall Ball (20#/14#)
  9. 50 Burpees
  10. 50 Double Unders (150 regular)

Write your time on the whiteboard.