Month: May 2017

Thursday, June 1st 2017 – Conditioning

Warm-Up 1k row 10 ring rows 10 kb swings 10 kb snatches EMOM x 10 1 = 3-7 Strict Pullups 2 = 50ft heavy sled push – heavier than last week WOD In 12 Minutes 2k row w remaining time = max burpee box jump overs (24/20)

Wednesday, May 31st 2017 – Conditioning

Warm-Up 800m run 10 air squats 10 light KB swings 400m run 10 front squats 10 hang cleans 10 squat cleans Strength Squat Clean + Front Squat 7×1 start at 70% WOD 75 KB Swings (70/53) 50 Front Squats (135/95) *you choose your rep scheme*

Saturday, May 27th 2017 – Conditioning

END WOD 800m run 50 Wallballs 40 weighted box step overs 30 box jumps 40/35 cal row 800m run core 3×1 min plank PARTNER WOD 100 wallballs (20/14) 80 kb swing (70/53) 60 squat clean (135/95) 40 t2b 800 m run or 1000 m row 40 t2b 60 squat clean 80 kb swing 100 wallballs

Thursday, May 25th 2017 – Conditioning

– http://www.sweetgreen.com – <——–link Warm-Up 800m run 10 ring rows 10 kb swings 10 kb snatches EMOM x 10 1 = 5-7 Strict Ring Dips 2 = 50ft heavy sled push WOD In 10 Minutes 1 mile run: w remaining time: Max KB snatches (53/35)

Wednesday, May 24th 2017 – Conditioning

Annual Memorial Day Murph – Fenway to Back Bay Heats at 9am & 10:30am Post burgers by Tasty Burger and Beers at Crossfit Fenway!   Warm-Up 1 min singles clean build 1 min doubles clean build Strength Squat Clean 7×2 start at 70% WOD 7.6.5.4.3.2.1 Bar Mu (Banded pull-ups 10-4) Squat Clean (185/125)

Tuesday, March 23rd 2017

Warm-Up 500m row :30 nose to wall hold :30 hs hold Strength Build to a 5rm Strict Press WOD AMRAP 8 8 Push Press (95/65) 8 t2b 9.9.10.10…ETC

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