Tuesday 7.10.2018
Snoopy providing protection and reassurance during a mobility torture session :)
1. "Liquid Laugh"
5 Rounds:
1:00 Front Rack DB Lunge Steps (step back)
1:00 Double Unders
1:00 Cal Bike
1:00 Rest
2. Front Squat
Heavy Single
3. Gymnastics Baseline
Max Effort Set: Strict HSPU
Monday 7.9.2018
Great day for a beach WOD with EverProven CrossFit!!
1. "Van Damme"
For time:
30 Snatches (95/65)
10 Ring Muscle Ups
30 Clean and Jerks (95/65)
10 Ring Muscle Ups
30 Thrusters (95/65)
10 Ring Muscle Ups
2. Row Conditioning
EMOM 12
Min 1-3: 20/14 Cal
Rest Min 4
Min 5-7: 15/11 Cal
Rest Min 8
Min 9-12: 10/8 Cal
3. Midline
Tabata Hollow Rocks
Friday 7.6.2018
1. Squat Snatch
Build to a heavy single
2. "Over and Out"
For Time:
20 Power Snatch (95/65)
20 Lateral Burpees
20 OH Squats (95/65)
20 Lateral Burpees
20 Squat Snatch (95/65)
3. Snatch Balance
Build to a heavy single
4. Snatch Pull+Hang Squat Snatch
Build to 75% of part 1
Thursday 7.5.2018
1. "Caitlin"
For Time:
2K Row
90 Cal AB (120 Schwinn)
1 Mile Run
OR
EMOM 20
Min 1: GOAT 1
Min 2: GOAT 2
Wednesday 7.4.2018
"Glen"
For Time:
30 Clean-and-Jerks (135/95 lb)
1 mile Run
10 Rope Climb (15 ft)
1 mile Run
100 Burpees
Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.
Reminder: There will be 1 Group WOD
7/4/2018 @ 10:00AM
Happy 4th of July!
Tuesday 7.3.2018
1. "Jack Squat"
21-15-9
Front Squat (135/95)
KB Swing (70/53)
400m Run after each round (3 runs total)
2. Front Squat
3 @ 80%
1 @ 85%
3 @ 80%
1 @ 90%
3 @ 80%
1 @ 95%
3. Odd Object Conditioning
3 x 200m* with 2 KB or DB
*50m Left Overhead Right Hang
50m Right Overhead Left Hang
50m Front Rack
50m Both Overhead
Choice of weight, complete 200m without putting KB down
Monday 7.2.2018
1. Deadlift
Build to a heavy single for the day
2. "Detention"
AMRAP 12
6 Strict HSPU
9 Deadlifts (225/155)
30 Double Unders
3. Ring Muscle Ups
Max Unbroken Set
Friday 6.29.2018
Hydrate!
***Reminder, All Classes from Noon on will be held at Bishop Field in Merrimack***
(Noon, Teens, 4:30, 5:30, 6:30)
1. "Field Day!"
In Teams of 2-3
5 Rounds Each (Alternating)
100m Run
5 Burpees
10 KB Swings (70/53)
5 Burpees
100m Run
2. Make up any extra work missed earlier in the week!
Thursday 6.28.2018
1. "Fight Club"
3 Rounds For Reps:
1:00 Thrusters (95/65)
1:00 Power Cleans (95/65)
1:00 Box Jump Overs (24/20)
1:00 Pull Ups
1:00 AB Cal
1:00 REST
2. Skill Conditioning
Every 2:00 x 6 rounds
200m Run
Max Kipping HSPU until 1:20
(rest remaining :40)
Wednesday 6.27.2018
1. "Heartbreak Kid"
3 Rounds:
10 Front Squats (185/135)
20 C2B Pull Ups
50 Double Unders
2. Front Squat
4 @ 77%
1 @ 82%
4 @ 77%
1 @ 87%
4 @ 77%
1 @ 92%
3. Midline
Not For Time
50-40-30-20-10
:20 L-Sit between rounds
Tuesday 6.26.2018
1. "Captain Crunch"
AMRAP 4
3 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in remaining time
REST 4:00
AMRAP 4
2 Rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in remaining time
REST 4:00
AMRAP 4
1 Round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in remaining time
2. Clean and Jerk Complex
On the 2:00 x 6 Rounds
5 DL + 3 HPC + 1 Split Jerk
3. Gymnastics Practice
10min Handstand Walk Practice
Monday 6.25.2018
1. Back Squat
Build to a heavy set of 3
2. "Instep Inferno"
4 Rounds For Time:
400m Run
50 Air Squats
3. Midline
Not For Time:
21-18-15-12-9
Cal AB
GHD Sit Ups
4. Ring Muscle Up Test
30 For Time
Friday 6.22.2018
Grind
1. "300"
10 RFT:
5 Strict Chest to Bar Pull Ups
10 DB Movement* (50/35)
15 GHD Sit Ups
*Round 1: DB Push Press
Round 2: DB Burpee
Round 3: DB Power Clean
Round 4: DB Bench Press
Round 5: DB Lunge Step
Round 6: DB Front Squat
Round 7: DB Bent Over Row
Round 8: DB Snatch (alternating)
Round 9: DB Deadlift
Round 10: DB Thruster
Thursday 6.21.2018
1. "John Deere"
For Time:
21-15-9 (W: 15-12-9)
Row Calories
Schwinn Bike Calories (AB 15-12-9/9-7-5)
200 Meter Farmers Carry (53/35)
21-15-9 (W: 15-12-9)
Row Calories
Schwinn Bike Calories (AB 15-12-9/9-7-5)
200 Meter Farmers Carry (53/35)
21-15-9 (W: 15-12-9)
Row Calories
Schwinn Bike Calories (AB 15-12-9/9-7-5)
Wednesday 6.20.2018
1. Power Snatch
3 Position Power Snatch
Build to a heavy complex
2. "Double Dribble"
3 RFT
75 Double Unders
50 Air Squats
15 Power Snatches (115/80)
3. Row Conditioning
5 sets:
30/21 Cal
1:00 Rest
Tuesday 6.19.2018
1. Kelen Helly"
For Time:
1 Round Kelly
2 Round Helen
1 Round Kelly
TRANSLATION
400m Run
30 Box Jumps
30 Wall Balls (20/14, 10', 9')
400m Run
21 KB Swings(53/35)
12 Pull Ups
400m Run
21 KB Swings (53/35)
12 Pull Ups
400m Run
30 Box Jumps
30 Wall Balls (20/14, 10', 9')
2. Front Squats
5 @ 75%
1 @ 80%
5 @ 75%
1 @ 85%
5 @ 75%
1 @ 90%
3. Gymnastic Conditioning
Bar Muscle Ups
4 Rounds Not For Time:
1:30 Cardio (bike/row/ski)
30% Estimated Max Set
Monday 6.18.2018
1. "Nose Bleed"
AMRAP 15
27/21 Cal Row
21 Deadlift (135/95)
15 Burpees
9 Push Press (135/95)
2. Push Press
1RM
3. Midline
Not For Time:
30 GHD SIt Ups
:30 L-Sit
20 GHD Sit Ups
:20 L-Sit
10 GHD Sit Ups
:10 L-Sit
Friday 6.15.2018
1. Front Squat
Build to a heavy set of 3
2. "Crows Nest"
AMRAP 5
15-12-9
KB Swing (70/53)
Front Squat (135/95)
Cal Row
Rest 5:00
AMRAP 5
15-12-9
KB Swing (70/53)
Front Squat (115/85)
Cal Row
3. Squat Clean Complex
Every 2:00 x 6 Rounds
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Front Squat
Build from last week
