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Archive for April, 2018

Today’s WOD 5/1

North End CrossFIt – CrossFit

Strength

Bench Press (1 Rep Max. Rest 2 min )

Beginner: 5 x 5, adding weight each. Rest 2:00

Metcon Prep

2-3 Sets of:

1 Rope Climb (or 5 Strict Pull-ups)

Ring Muscle-up or Ring Dip Practice x 2-3 reps per set.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

2/1 Rope Climbs

6/3 Ring Muscle-ups

200 Meter Run

Rx+: (2/1 Legless Rope Climb)

L3: (1 1/2 Rope Climb) (10/8 Ring Dips)

L2: (5 Strict Pull-ups) (15/12 Push-ups)

L1: (10 Ring Rows) (10/8 Box Push-ups)

*Alt. Scaling for 200m Run = 200m Row or 30s Bike

Extra Credit

1a) DB Pullovers: 3 x 10. Rest 30s.

1b) Landmine Rockstars: 3 x 30. Rest 30s

Today’s WOD 4/30

North End CrossFIt – CrossFit

Strength

1): Sumo Deadlift (elevated off 2″ plates. 1RM. Rest 2 min)

– Plates are elevated 2″ off the floor with either 25# plates or mats.

– Beginners: 5 x 5, 2″ off the floor adding weight if form permits. Rest 2:00

2) Squat Snatch: Warm-up performing sets of 2 work slight above desired metcon weight.

Metcon

“Bookie” (Time)

“Bookie”

For time:

60 Bar Facing Burpees

21 Squat Snatches (135, 95)

*9:00 Cap

Rx+:(155, 105)

L3: (115, 75)

L2: (95, 65)

L1 Metcon:

For time:

45 Burpees

45 DB Thrusters (light)

Extra Credit

1a) Bulgarian Split Squat: 3 x 6 ea. Rest 30s.

1b) Reverse Crunch: 3 x 10. Rest 30s.

Today’s WOD 4/28

North End CrossFIt – CrossFit

Metcon

“Mustang Sally” (Time)

In teams of 3 for time:

100-80-60-40-20

Power Snatch (75, 55)

Wallballs (20, 14)

Calories on the Rower

Rx+:(95, 65) (Cals on Assault Bike)

L2: (65, 45) (14, 10)

L1: (55, 35) (10, 8)

*Beginner Option

Empty Bar Hang Muscle Snatch (or PVC) for Power Snatches

40:00 Cap

*Alternate Options

Calories on Assault Bike

Today’s WOD 4/27

North End CrossFIt – CrossFit

Strength

1a) Hang Power Clean + Push Jerk + Split Jerk: 5 x 1 + 1 + 1 @70%, every 90s.

1b) In between sets complete 10-15 Banded Pulldowns

Metcon

Metcon (AMRAP – Reps)

5 Rounds of 30s work/30s Rest:

1a) Russian KBS (70, 53)

1b) Walking Lunges (BW)

1c) Hollow Rocks

1d) Barbell Rows (135, 95)

1e) Banded Pushdowns

*Score = total reps

*Above 300# bench press use a heavy band

L3: (53, 35) (115, 75)

L2: (45, 25) (95, 65)

L1: (35, 25) (75, 55)

Extra Credit

1a) Leaning Away DB Lateral Raises: 3 x 12-15 ea. Rest 30s.

1b) DB Hammer Curls: 3 x 10-12. Rest 30s.

Today’s WOD 4/26

North End CrossFIt – CrossFit

Strength

Speed Backsquat with 1 sec pause (5 x 5 @50-60%, every 60s)

Metcon Prep

3 sets at game speed of:

5 Thrusters

5 Pull-ups

Rest 60-90s.

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
L3: (75, 55)

L2: (65, 35) (BA Pull-ups)

L1: (45, 25) (Ring Rows)

8:00 Cap

*Last done 1/22

Extra Credit

1a) Birddog: 4 x 5 ea. (3 count hold). No rest.

1b) Banded Plank Row: 4 x 8-10 ea.

*adv single leg.

2) Foam Roll Quads x 60s each.