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

Archive for the ‘WODs’ Category

Tuesday 11/24/15

 

 

 

*OLY Tonight at 6:00!

Skill:
15 minutes, rest as needed between sets:
If you have pullups, perform:
1 set max effort unbroken strict pullups
1 set max effort unbroken kipping pull ups
1 set max effort unbroken kipping C2B pull ups

If using a band:
3 set max effort unbroken strict pull ups

In between pull up sets:
3 sets max effort unbroken dips (ring or horns)

WOD:
For Time:
500 m Row
Rest 1 minute then:
9 minutes (complete T2B, PU, and squats in any order)
30 T2B
30 Push Ups
30 Jumping Air Squats
With Remaining Time, max effort row for distance
*Score is time for 500 and then total meters rowed

Monday 11/23/15

 

 

 

Strength:

20 minutes to complete:
3×3 Front Squats @ 85-90% 1 RM
3×3 Strict HSPU

*if scaling, do banded HSPU from rig–important to get full range of the movement to gain strength.

WOD:

For Time:
100 KB Swings (53/35)
75 Burpees
50 Front Squats (135/95)
25 HSPU

*18 minute time cap

Friday 11/20/15

 

 

 

Strength:
1RM Squat snatch

WOD:
CF Open 12.2
Proceed through the sequence below completing as many reps as
possible in 10 minutes of:
30 reps Snatch (75/45)
30 reps Snatch (135/75)
30 reps Snatch (165/100)
Rep out as many snatch as possible (210/120)

Thursday 11/19/15

 

 

 

*OLY tonight at 6:00!

10 Minutes goat training

WOD:
On a 22 minute running clock (2 min rest btw rounds)
0-4 minutes
500 m Row
Max Effort T2B with remaining time
6-10 minutes
500 m Row
Max Effort Double Unders (no singles! Attempts count!)
12-16 minutes
500 m Row
Max Effort HSPU
18-22 minutes
500 m Row
Max Effort ab mat sit ups

Wednesday 11/18/15

 

 

 

CrossFit Total:
3 Attempts at each lift to determine 1RM:
Back Squat
Strict Press
Deadlift
*Score is total lbs lifted. 

Tuesday 11/17/15

 

 

 

*OLY Class tonight at 6:00pm!

7 Minute AMRAP:
1-2-3-4-5-6…etc. Strict pull ups
(Whatever set you are on, the # must be unbroken. Rest as long as needed between sets, going up as far as possible on the ladder in 7 minutes).

WOD:
For time:
1 Mile run
Rest 2 minutes, then:
For time:
40 KB Swings (53/35)
30 Goblet Squats (53/35)
20 Burpees
10 Pull ups

Monday 11/16/15

 

 

 

Strength:
1RM Clean & Jerk

WOD:
“Grace”
30 Clean and Jerks (135/95)

Friday 11/13/15 – NO 4:45PM CLASS!

 

 

 

*Today all morning classes are on as scheduled, and we will be finishing out the deload week with an open gym for each class. 

There will be NO 4:45pm CLASS today, as we prepare for our Thanksgiving Throwdown on Saturday. Don’t forget to bring your turkey. Good luck to all teams participating, we are looking forward to seeing everyone Saturday!

Thursday 11/12/15

 

 

 

*OLY Tonight at 6:00

12 min EMOM:
even: 40 sec max effort alternating DB snatch
odd: 40 sec max effort pistols

WOD:
10 minute AMRAP
10 Calorie Row
15 Thrusters (75/55)
20 DU

Wednesday 11/11/15

 

 

 

Today we honor all of our Veterans. Thank you for your service, and protecting our freedom always. 

Warm up/Skill:
Review of:
Partner Carries
Kipping Pullup/Butterfly Pullups

Veterans Day Partner WOD:
3 Rounds:
400 m Alternating Partner Carry
50 Sandbag Squats (1 working, 1 holds squat)
100 Push Ups (1 working at a time)
50 Pullups (1 working at a time)
25 Box Jump Burpees EACH (both working)

Page 5 of 52« First...34567...102030...Last »

Contact Info

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