Month: February 2017

March 1st, 2017 – Test

Warm-Up 400m run 20 banded goodmornings 10 Deadlifts 10 hang power snatches *shoulders/hamstrings/hips Strength Deadlift – week 9 – 75%x5 80%x5 85% x 5 – Add 10# to 90% *still sore from 17.1= 3x:20 – GHD Hold 3×20 – russian twists WOD “Randy” 75 power snatches for time (75/55) *if you are still sore from …

March 1st, 2017 – Test Read More »

February 28th, 2017 – Conditioning

Warm-Up 2 min singles 10 air squats 1 min box jumps step down *hips/calves/shoulders Strength Build to a 1rm Push jerk w :3 pause in jerk WOD 2k row 50 box jumps (24/20) 50 thrusters (75/55)  

February 27th, 2017 – Conditioning

Warm-Up 800m run 10 pushups :10 scap hold lat/shoulders/hamstrings Strength Build to a 5rm weighted supinated grip pullup no pullup = 5×5 strict pullup WOD AMRAP 15 200m run Max reps Pushups

February 26th, 2017 – Test

SWOLE CITY 4 Sets 10 Rear Delts Flys 10 SA Farmers Hold 30 Banded crunches POWER WOD 30/20 cal Ab for time rest 2 min 40 Goblet Squats for time rest 2 min 40 Kb swings for time

February 25th, 2017 – Test

*We will only offer the 8:30am Endurance WOD as a group class on Saturday for the next 5 weeks.  If you want to take class your only option is the endurance class.  At 10am we will begin the Open workout heats if you register for the Open under: www.games.crossfit.com . There will also be Open Gym from …

February 25th, 2017 – Test Read More »

February 24th, 2017 – Conditioning

*Class will run in heats the next 5 weeks.  Each workout everyone will have a judge counting your reps. Make sure you sign up for the open under games.crossfit.com . Affiliate – Crossfit Fenway Team – Fenway Warm-up Coaches Choice * workout relevant WOD Open workout 17.1!!!!

February 22nd, 2017 – Conditioning

Warm-up 1k row easy pace 10 RDL 10 Deadlifts Strength WENDLER 5-3-1 – week 8 – DELOAD 50%x5 60%x5 70% x 5 – Add 5# to 90% WOD AMRAP 8 3,3,6,6,9,9….etc DL (225/155) C2b Pullups

February 21st, 2017 – Conditioning

Warm-up 1 min step ups 1 min box jump step down :30 Box jump overs 10 – 1 arm kb swings 10 – Kb snatches *shoulders/calves Strength Build to a 3rm Push jerk WOD 21-15-9 Box Jump overs KB Snatch Abmat Situps x 30

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