60B Progress Drive, Manchester, CT • (860) 281-1874

Archive for the ‘WODs’ Category

Thursday 12/24/15 – ONE CLASS ONLY AT 8:00AM!

 

 

 

We will be having one class only today, at 8:00am! Join us for the 12 Days of Christmas WOD!

Merry Christmas Eve!

12 Days of Xmas
Perform like the song….
1-200 m Run
2 Thrusters (75/55)
3 Push Press (75/55)
4 Power Cleans (75/55)
5 Deadlifts (75/55)
6 SDHP (75/55)
7 Pullups
8 K2E
9 Burpee Box Jumps (24/20)
10 DU
11 OH Walking Lunges (45/25)
12 Jumping Air Squats

Wednesday 12/23/15

 

 

 

Strength:
20 minutes to complete in any order:
Hang Squat Clean + Squat Clean + Jerk
5×1 Across @ 70% 1 RM C&J
*add 5-10 lbs from last week

-2 sets unbroken max effort T2B
*goal is to beat your score from last week!

WOD:
10 min EMOM:
2 Jerks @ 80% determined from strength portion
then ME DU until 40 seconds
(20 seconds rest each minute)

*score is total DU for all rounds

Tuesday 12/22/15

 

 

 

*Please see our Holiday schedule posted here on our site, and also on our FB page*

OLY Class tonight at 6:00pm with Coach Steve!

Strength:
20 minutes to complete in any order:
-4×6 Front Squats Across @ 70% 1 RM
*add 5-10 lbs from last week

-1 set unbroken max effort strict HSPU
-1 set unbroken max effort kipping HSPU
*goal is to beat your score from last week!

WOD:
4 RFT:
4 Deadlift (135/95)
8 Thrusters (135/95)
12 Mountain Climbers (L/R=1)
1 Sled Drive (Down and Back=1, (140/90)

Monday 12/21/15

 

 

 

Strength:

20 minutes to complete in any order:
Squat Snatch: 5×1 Across @ 70% 1 RM
*add 5-10 lbs from last week

-1 set unbroken max effort strict pull ups
-1 set unbroken max effort kipping pull ups
*goal is to beat your score from last week!

WOD:
For Time:
21 Alternating KB Snatch (53/35)
500 m Row
15 KB Swings (53/35)
300 m Row
9 Goblet Squats (53/35)
100 m Row
*Cash Out: 20 C2B Pull Ups

Friday 12/18/15

 

 

 

Goat Training

WOD:
“Morrison”
50-40-30-20-10
Wall Balls (20/14)
Box jumps (24/20)
KB Swings (53/35)

Thursday 12/17/15

 

 

 

*OLY Tonight at 6:00pm

WOD:
No rest in between each movement:
Tabata Push Press (75/55)
Tabata Sit Up
Tabata SDHP (75/55)
Tabata Push Up

Rest 2 minutes then:

With a Partner, 1 working at a time:
100 Burpees
2000 m Row
100 Burpees

Wednesday 12/16/15

 

 

 

Strength/Skill:
20 minutes to complete in any order:
Hang Squat Clean + Squat Clean + Jerk
5×1 Across @ 70% 1 RM C&J
*add 5-10 lbs from last week

-2 sets unbroken max effort T2B
*goal is to beat your score from last week!

WOD:
CF Open 13.4
7 min AMRAP:
3 C&J (135/95)
3 T2B
6 C&J (135/95)
6 T2B
9 C&J (135/95)
9 T2B
12, 15, 18, etc….

Tuesday 12/15/15

 

 

 

*OLY Tonight at 6:00pm!

20 minutes to complete in any order:
-4×6 Front Squats Across @ 70% 1 RM
*add 5-10 lbs from last week

-1 set unbroken max effort strict HSPU
-1 set unbroken max effort kipping HSPU
*goal is to beat your score from last week!

WOD:
5 RFT:
3 Deadlifts (70% 1 RM)
5 HSPU
15 DU

Monday 12/14/15

 

 

 

Strength:
20 minutes to complete in any order:
Squat Snatch: 5×1 Across @ 70% 1 RM
*add 5-10 lbs from last week

-1 set unbroken max effort strict pull ups
-1 set unbroken max effort kipping pull ups
*goal is to beat your score from last week!

WOD:
For Time:
200 m Run
12 OHS (95/65)
12 Pull Ups
200 m Run
9 OHS (115/75)
9 C2B Pull Ups
200 m Run
6 OHS (135/95)
6 Bar MU

Friday 12/11/15

 

 

 

Goat Training

WOD:
Crossfit Open 15.5
For Time:
27-21-15-9
Row for Calories
Thrusters (95/65)

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Contact Info

60B Progress Drive
Manchester, CT 06042
(860) 281-1874