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Archive for February, 2018

Today’s WOD 3/1

North End CrossFIt – CrossFit

Strength

Wide Stance Box Squat (4 x 5 @ 60% every 60 sec )

*Use a 15″ Box

*Same box now working up to a heavy set of 3 resting 90s-2:00 between sets. This should heavy but not a max. Have spotters on both sides of the bar just in case.

Metcon

Metcon (No Measure)

EMOM 16 w. a partner:

Run 100 Meters

8 Air Squats

*Reminder of the minute hold an elbow plank.

*One athlete completes the full set while their partner rests ie. Once the minute is up the other athlete goes. Each athlete will complete a total of 8 sets.

*Alternate Scaling: 100m Run = 20s Max Effort Row, bike

Extra Credit

3 Rounds of:

30 Dimel Deadlifts

30 Landmine Rotations (total)

Today’s WOD 2/28

North End CrossFIt – CrossFit

Strength

1a): Close Grip Bench Press (4 x 6-8 reps. rest 60sec )

1b) Ring Rows w. a pause: 4 x 8-10. Rest 60s.

2) Take 5 minutes and get heart-rate for Metcon performing at “game speed” :

2 Rounds of:

6 Alt. DB Snatch

6 Squat Thrusts

Rest 90s.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

14 DB Snatch from the Floor alternating (50, 30)

7 Burpees

L3: (40, 20)

L2: (30, 15)

Beginner:

AMRAP 6:

10 Russian KBS (53, 35)

5 Burpees OR Squat Thrusts

Extra Credit

1a) 1 1/4 KB Tricep Extensions: 4 x 10. Rest 30s.

1b) Banded Plank Rows: 4 x 10 ea. Rest 30s.

Today’s WOD 2/27

North End CrossFIt – CrossFit

Strength

Hang Power Clean (5 x 3 @ 50-60% Rest 90)

– Work on touch n go reps today.

– Beginner: Work on technique with a light barbell resetting on each rep: 5 x 3-5. Rest 90s.

– or hang muscle cleans

Metcon

“MJ” (Time)

For total time:

21 Hang Power Cleans (135, 95)

50 Walking Lunges (BW)

500 Meter Row

Rest 2:00

21 Hang Power Cleans

50 Walking Lunges

500 Meter Row

Rest 2:00

42 Barbell Rows (135, 95)

60/50 Push-ups

500 Meter Row

L3: (115, 75)

L2: (95, 65) (Box Push-ups)

L1: (135, 95 Clean Grip Deadlifts in place of Hang Power Cleans) (400m Row per round) (Ring Rows for BB Rows) (Box Push-ups)

25:00 Cap

Extra Credit

Worlds Greatest Stretch x 30s each pose

Stretch with bands and roll out

Today’s WOD 2/26

North End CrossFIt – CrossFit

Weightlifting

1 1/4 Front Squat (Establish 3RM )

– Build in weight over the course of 5-6 sets.

– Beginner: Work up to a moderate set of 5.

Metcon

Pavement (Time)

4 RFT:

15 KBS (70, 53)

30 Double Unders

15 Goblet Squats (70, 53)

30 Double Unders

L3: (53, 35)

L2: (45, 25) (30s of Double Under Attempts)

L1: (35, 25 Russian Swings) (50 Singles each set)

15:00 Cap

Extra Credit

3 Rounds of:

35 Banded Leg Curls Each

10s Plank on Foam Roller (rollout for advanced athletes)

Saturday WOD

North End CrossFIt – CrossFit

Metcon

Metcon (Time)

For time with a partner:

Buy in:

200 Double Unders

Then,

100 Wallballs (20, 14)

100 Deadlifts (185, 125)

100 Lateral Burpees

100 Wallballs (20, 14)

Cash-out,

200 Double Unders

*One person works at a time. Split as needed.

Rx+:(225, 155)

L3: (155, 105)

L2: (Double Under Attempts) (14, 10) (135, 95)

L1: (Single Unders) (10, 8) (115, 75)

*35:00 Cap