Workout of the Day (WOD)

WOD Friday 7-25-2014


Friday, July 25th, 2014

Todays’ WOD is a 2-Parter:

CrossFit workout in Marlboro MA

WOD Thursday 7-24-2014


Thursday, July 24th, 2014

Warm Up

  • 50 Jump Rope
  • 25 Air Squats
  • 15 Push Ups

Metcon – 4 Rounds

  • 400-Meter Run
  • 25 Push Ups
  • 25 Back Squats – 75#, butt below parallel
  • 20 Sit Ups
  • 5 Toes to Bar
  • 25 Double Unders/60 Regular Jum Ropes

Results…
Crossfit workout results

WOD Wednesday 7-23-2014


Wednesday, July 23rd, 2014

Results…

7-23-2014 results

WOD Friday 7-11-2014


Friday, July 11th, 2014

Warm Up – 3 rounds

  • 200-Meter Run
  • Rest 30 seconds

Metcon for Time

  • 800-Meter Ruck
    • Options:
      • Back Pack
      • Sand Bag
      • 20# Medicine Ball
  • 5 Strict Shoulder Press
  • 10 Ball Slams
  • 15 Wall Balls – 20#/14#
  • 400-Meter Run
  • 5 Rope Climbs

Write your time on the whiteboard.

 

 

WOD Thursday 7-10-2014


Thursday, July 10th, 2014

Make sure all Equipment is set up before starting!

Part A – Strength = Practice Back Squats

  • 1 x 8 reps @ 65%
  • 1 x 8 reps @ 70%
  • 1 x 6 reps @ 80%
  • 1 x 6 reps @ 85%

Parts B & C – Metcon

Workout for July 10, 2014

WOD Wednesday 7-9-2014


Wednesday, July 9th, 2014

Warm Up – 3 Rounds

  • 10 Push Ups
  • 20 Air Squats
  • 10 Abmats

WOD…

Part A – 10 Minutes

  • Work to heavy single on Hang Power Cleans

Part B – Metcon – 5 Rounds

10, 8, 6, 4, 2 Reps

  • Power Cleans – L1: 135#/85#; L2: 115#/75#; L3: 95#/65#
  • Chest-to-Bar Pull Ups
  • Kettle Bell Swings – 55#/45#

Results…

Member results for july 9, 2014

WOD Thursday 7-3-2014


Thursday, July 3rd, 2014

 

Warm Up – 3 Rounds

  • 10 Kettle Bell Swings
  • 10 Ball Slams
  • 10 Jump Squats

 

WOD  is a 3 parter…

Part A – 10 Rounds

  • 5 Pull Ups
  • 5 Push Ups

Part B – 5 Rounds

  • 10 Abmat
  • 10 Good Mornings – 45# Bar

Part C – 2 Rounds

  • 25 Wall Balls – 20#/14#
  • 25 Box Jumps – 24″/20″

WOD Wednesday 7-2-2014


Wednesday, July 2nd, 2014

Today’s Warm Up and WOD:

crossfit-marlboro-7-02-2014-wod

WOD Tuesday July 1, 2014


Tuesday, July 1st, 2014

Warm Up – 3 Rounds

  • 30 Jump Rope
  • 10 Thrusters #45 bar
  • 15 GHD or ABMATS

Part A - Timed 400-Meter Run – Balls Out!

Part B - Metcon

  • 200 -Meter Run
  • 10 Hang Power Cleans – 115#/75#
  • 40 Double Unders or 125 Regular Jump Rope
  • 10 Shoulders to Overhead – 115#/75#
  • 12 Toes to Bar
  • 14 Box Jumps – 24″/20#

Write your times on the whiteboard.

WOD Monday 6-30-2014


Monday, June 30th, 2014

Part A – Skill – Bench Press

  • Max 3-Rep Bench Press

Part B – WOD

  • 1600 Meters of Running
  • 100 Wall Balls

- Break up counts anyway that you want.

Write your Time on the whiteboard.