Workout of the Day (WOD)

WOD Monday 4-7-2014


Monday, April 7th, 2014

Today’s WOD is a 20-minute AMRAP.

  • 2 Rope = Rx = touch the beam at the top
  • 4 Front Squats (L1 = 135#/95#; L2 = 115#/75#)
  • 6 Box Jumps  – 24#/20#

 Write your rounds and points on the whiteboard.

Results…

crossfit-4-7-2014-results

 

WOD Thursday 4-3-2014


Thursday, April 3rd, 2014

Today’s is a 20-minuter WOD:

EMOM (Every minute on the minute) for 20 Minutes:

  • 5 Box Jumps 24″/20″ – 30″ Extra Credit
  • 10 Push Press 95#/65# – 115# Extra Credit

 

WOD Wednesday 4-2-2014


Wednesday, April 2nd, 2014

Today’s’ WOD is a 10-rounder (yep, that’s TEN)!

  • 10 Alternating Snatches – Use one side for odd-numbered rounds and alternate to the other for even-numbered rounds – dumbbell or kettle bell – 45#/20#
  • 20 Jumping Squats
  • 30 Double Unders or 60 Jump Ropes

Results…

crossfit-4-2-2014-results

 

 

WOD Tuesday 4-1-2014


Tuesday, April 1st, 2014

crossfit 4-1-2014 WOD in Marlborough

WOD Saturday 3-29-2014


Saturday, March 29th, 2014

Today being Saturday, you can choose the WOD you want to complete.

Option A – CrossFit Open 14. 5 FOR TIME

  • 21 Thrusters
  • 21 Burpees
  • 18 Thrusters
  • 18 Burpees
  • 15 Thrusters
  • 15 Burpess
  • 12 Thursters
  • 12 Burpees
  • 9 Thrusters
  • 9 Burpees
  • 6 Thrusters
  • 6 Burpees
  • 3 Thrusters
  • 3 Burpees

Male: 95# bar

Female: 65# bar

Master Male:  65# bar

Master Female: 45# bar

Burpees = Bar Facing Burpees – Jump over using both feet at the same time.

 

Option B – 4 Rounder FOR TIME

  • 25 Hand-Release Push Ups
  • 25 Back Squats 75#/45#
  • 25 Abmat

 

WOD Friday 3-28-2014


Friday, March 28th, 2014

Today’s WOD is the CrossFit Open 14.5. It is a  couplet of Thrusters and Burpees. Write your time on the whiteboard.

  • 21 Thrusters
  • 21 Burpees
  • 18 Thrusters
  • 18 Burpees
  • 15 Thrusters
  • 15 Burpess
  • 12 Thursters
  • 12 Burpees
  • 9 Thrusters
  • 9 Burpees
  • 6 Thrusters
  • 6 Burpees
  • 3 Thrusters
  • 3 Burpees

Male: 95# bar

Female: 65# bar

Master Male:  65# bar

Master Female: 45# bar

Burpees = Bar Facing Burpees – Jump over using both feet at the same time.

WOD Thursday 3-27-2014


Thursday, March 27th, 2014

Today’s WOD:

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

  • 3 Power Cleans 135#/95#
  • 6 Push Ups
  • 9 Jump Squats
  • Rest 1 minute.

Repeat the 4-minute sequence 5 times.

Write your time on the whiteboard.

WOD Wednesday 3-26-2014


Wednesday, March 26th, 2014

Today’s WO:

  • 21 Get Ups – R Arm
  • 50 Swings
  • 21 Overhead Squat – L Arm
  • 50 Swings
  • 21 Overhead Squat – R Arm
  • 50 wings
  • 21 Get Ups – L Arm

Results…

crossfit-marlboro-results-20140326

WOD Tuesday 3-25-2014


Tuesday, March 25th, 2014

Today’s WOD is a 3-rounder called Fight Gone Bad

  • Wall Ball Shots 20#/14#
  • High Pulls 75#/55#
  • Push Press #75/#55
  • Box Jumps 24″/20″
  • Burpees

Do 1 (one) minute of each exercise. After completing all 5 exercises, rest for one minute. Then go through it again, until you have completed 3 rounds.

Results…

crossfit-marlboro-results-20140325

WOD Monday 3-24-2013


Monday, March 24th, 2014

Results of today’s WOD…

results of Monday 3-24-2014 WOD at CrossFit of Marlboro