Workout of the Day (WOD)

WOD Friday 4-18-2014


Friday, April 18th, 2014

Today’s WOD is a 4-rounder for time.

  • 7 Man Makers 35#/25#
  • 14 Pull Ups
  • 21 Box Jumps
  • 29 Double Unders

Write your time on the whiteboard.

WOD Thursday 4-17-2014


Thursday, April 17th, 2014

Results…

crossfit-marlboro-4-17-2014-members-results

WOD Wednesday 4-16-2014


Wednesday, April 16th, 2014

Today’s WOD is a 2-parter:

  1. 15 minutes to find 1 Rep Max of Deadlifts
  2. Metcon called Karen
    150 Wall Balls for time

Write your max weight and time on the whiteboard.

WOD Tuesday 4-15-2014


Tuesday, April 15th, 2014
  • Start with Squats. Take 15 minutes to find your 1 Rep Max.
  • Metcon = 7-minute AMRAP
    • Burpees

Write your 1 Rep Max and # of Burpees on the whiteboard.

 

WOD Monday 4-14-2014


Monday, April 14th, 2014

Today’s WOD includes weight practice followed by a 9-minute metcon.

WOD for Monday 4-14-2014 at Marlborough CrossFit in MA
 

Results…

crossfit-workout-2014-04-14-results

WOD Saturday 4-12-2014


Saturday, April 12th, 2014

Today being Saturday, you get to choose the WOD you want to complete. Choose from one of the 3 below.

 Option A - is called Justin.

30 ~ 20 ~ 10 reps

  • Body-Weight Back Squat
  • Body-Weight Bench Press
  • Strict Pull Ups

Write your time and Rx or Mod on the whiteboard.

 Option B - Easy as 1-2-3

  • 1 Minute – Double Unders
  • 1 Minute – Dumbbell Snatches 50#/30#
  • 2 Minutes – Double Unders
  • 2 Minutes – Dumbbell Snatches
  • 3 Minutes – Double Unders
  • 3 Minutes – Dumbbell Snatches

Record total reps each round on the whiteboard.

Option C – 20-Minute AMRAP

  • 2 Rope Climbs
  • 4 Front Squats
  • 6 Box Jumps

Record total rounds + points on the whiteboard.

WOD Friday 4-11-2014


Friday, April 11th, 2014

Today’s WOD is called Justin.

30 ~ 20 ~ 10 reps

  • Body-Weight Back Squat
  • Body-Weight Bench Press
  • Strict Pull Ups

Write your time and Rx or Mod on the whiteboard.

Results…

crossfit-workout-2014-04-11-results

WOD Thursday 4-10-2014


Thursday, April 10th, 2014

Results…

crossfit-workout-2014-04-10-results

WOD Wednesday 4-9-2014


Wednesday, April 9th, 2014

Today’s WOD is as easy as 1-2-3!

  • 1 Minute – Double Unders
  • 1 Minute – Dumbbell Snatches 50#/30#
  • 2 Minutes – Double Unders
  • 2 Minutes – Dumbbell Snatches
  • 3 Minutes – Double Unders
  • 3 Minutes – Dumbbell Snatches

Record total reps each round on the whiteboard.

Results…

crossfit-workout-2014-04-09-results

WOD Tuesday 4-8-2014


Tuesday, April 8th, 2014

Today’s WOD:

Do as many rounds of these 3 exercises in 3 minutes.

  • 3 Power Cleans (L-1 135#/95#; L-2 115#/75#; L-3 95#/55#)
  • 6 Hand-Release Push Ups
  • 9 Squats (below parallel)
  • Rest 1 minute.

Repeat the 4-minute sequence 5 times.

Write your rounds and points and Level on the whiteboard.

Results…

crossfit-workout-2014-0408-results