CrossFit of Marlboro MA

WOD Wednesday 6-19-2013

Tom Tecca — Wed, 19 Jun 2013 11:28:11 +0000

Today’s WOD is a one-time through-er…

100′ of Lunges
50 Push Ups
50 Double Unders
25 Knees to Elbows
5 Rope Climbs
50 Box Jumps
25 Overhead Squats (65#Rx)
25 L Pull Ups
50 Sit Ups

WOD Tuesday 6-18-2013

Tom Tecca — Tue, 18 Jun 2013 12:32:56 +0000

Today’s WOD is called Karen.

150 Wall Balls for time (M#20/W#14)

Write your time on the whiteboard.

Finish up with Knees to Elbows – 3 rounds of 10.

Results…

Members times for Tuesday workout

WOD Monday 6-17-2013

Tom Tecca — Mon, 17 Jun 2013 11:01:50 +0000

Today’s WOD is a 20-minute AMRAP. Write your reps on the whiteboard. Finish up with 800-meter run.

WOD Monday 6-17-2013

Rounds for 6-17-2013 WOD

WODs Saturday 6-15-2013

Tom Tecca — Sat, 15 Jun 2013 19:39:00 +0000

It is Saturday, so, you get to choose the WOD you want to complete from the three below. Remember to write your time/weight on the whiteboard.

WOD Saturday 6-15-2013

WOD Friday 6-14-2013

Tom Tecca — Fri, 14 Jun 2013 16:26:14 +0000

Today’s WOD is Fight on Friday with a Twist. Do three rounds and write your time on the whiteboard.

30 Sprawls
30 Push Ups
30 Sit Ups
30 Air Squats – butt to the ball
The Twist…
15 Sprawls with 1-2 Punch on the red, free standing punching bag
15 Double Unders

Results…

Times for Fight on Friday for 6-14-2013

WOD Thursday 6-13-2013

Tom Tecca — Thu, 13 Jun 2013 22:41:35 +0000

Today’s WOD is a 4-Rounder…

WOD Thursday 6-13-2013

Write your time and weight on the whiteboard!

WOD Wednesday 6-12-2013

Tom Tecca — Wed, 12 Jun 2013 21:46:57 +0000

WOD for today is a two-fer!

WOD Wednesday 6-12-2013

Do the 21-15-9 (M45#/F25#) and write your time on the white board.

Rest a couple of minutes, then complete the 15-12-9. Write your time on the whiteboard.

Results…

Members' times for 6-12-2013 WOD

WOD Tuesday 6-11-2013

Tom Tecca — Tue, 11 Jun 2013 14:17:50 +0000

Today’s WOD…

WOD Tuesday 6-11-2013

Results…

Members' times for 6-11-2013 WOD

WOD Monday 6-10-2013

Tom Tecca — Mon, 10 Jun 2013 14:43:51 +0000

Today’s WOD is a Indoor-Outdoor, Partner WOD… Choose a partner. One of you completes the round while the other rests. When the partner doing the round completes it, he/she rests while the other partner completes the round.

One round…

10 Dumbbell Squat Thrusters (40#/20#)
10 Burpees
3 Tire Flips
2 times over the Small Wall
200-Meter Run

Continue until each partner completes 4 rounds. Write your weight and time on the whiteboard.

WOD Saturday 6-8-2013

Tom Tecca — Sat, 08 Jun 2013 15:12:54 +0000

It’s Saturday, so at CrossFit of Marlboro, you get to choose the WOD you want to complete today. Choose from one of the three WODs below.

Write your time/weights/rounds on the whiteboard.

WODs Saturday 6-8-2013