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Archive for January, 2018

Today’s WOD 1/20

North End CrossFIt – CrossFit

Metcon

Metcon (Time)

For time with a partner:

100-80-60-40-20

Double Unders

50-40-30-20-10

Abmat Sit-ups

Wallballs (20,14)

Burpees

Rx+: (30, 20 Wallball)

L2: (14, 10)

L1: (10, 8)

30:00 Cap

Today’s WOD 1/19

North End CrossFIt – CrossFit

Gymnastics

EMOM 6:

ODD Minutes: 20s Handstand Hold

EVEN Minutes: 10 Pistols (total) (alternating or one side at a time).

Metcon

Metcon (AMRAP – Reps)

AMRAP 20 w. a partner:

60s Row for Max Calories

*1 Athlete rows 60s Max Cals while their partner rest for 60s.

(60s Transition between AMRAPs)

Then,

AMRAP 4 w. same partner:

Turkish Get-ups (53, 35)

*1 Athlete completes a rep on each side then alternates.

*Score = total calories + total TGU

Alternate Options:

Rowing = 200m Run, Assault Bike 60s

Extra Credit

3 Rounds of:

20 1-Arm Rows (10 each)

15 Banded Pulldowns

10s Side plank on each side between sets.

Unloaded

North End CrossFIt – Unloaded

Warm-up

2 Steady Rounds:

20 weighted step-ups

:30 Hand stand hold on the wall

15 starfish

15 Scorpions

Metcon

Interval- Pt. 1

Every 4 min for 5 Rds:

15 C2B pull-ups

10 pistols

15/12 Cal Assault Bike

*If athlete finishes round before the 4 min is up they use the rest of the minute to rest*

Met- Con- Pt. 2

10 Min AMRAP:

15/12 Cal No leg Row

20 GoodMornings 45/35

15/12 Cal Assault Bike

Today’s WOD 1/18

North End CrossFIt – CrossFit

Skill/Strength Work

Push Press (Establish 1RM rest 2:00)

– Take 8-10 sets and build to a 1RM. Sets may look like 3-3-2-2-1-1-1…

– Beginner: 5 x 4-5 adding weight if form permits.

– OR DB Neutral Grip Push Press: 4 x 6-8. Rest as needed.

Metcon

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
L3: (115, 75)

L2: (95, 65) (Knee Raises)

L1: (75, 55) (Sit-ups)

Score = total reps

Extra Credit

1a) Trap 3 KB Shrugs: 3 x 10-15 each position

– front, side, behind back. Rest 30s.

– 1 Count a top of each rep.

1b) OH KB Hollow Rocks: 3 x 8-10. Rest 30s.

CrossFit Kids

North End CrossFIt – Open Gym/CF Kids

Warm-up

3 steady Rounds:

10 Box step ups

15 ab mat sit ups

20 Air squats

Met-Con

AMRAP 10 Min:

21 KB Swings

15 Push ups

9 Air Squats

Rest 2:00

AMRAP 10 Min: 15 KB Swings

12 Ring Rows

9 Air Squats

Rest 2:00

AMRAP 10 Min:

9 KB Swings

6 Push Jerks

3 Air Squats