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Archive for May, 2018

Today’s WOD 5/22

Announcements

Memorial Day “Murph” WOD will take place on Monday 5/28 at 9am. This is always a great time to get together as a community to honor an American hero. Cold beverages will be offered after πŸ˜‰

North End CrossFIt – CrossFit

Strength

1): Close Grip Floor Press (5 x 5, adding weight each set. Rest 90s)

2) Barbell Curls: 3 x 10, one weight for all sets. Rest 60s.

3) Metcon Prep:

T2B Skill Session x 5:00

Metcon

“New Workout Plan” (Time)

2 RFT:

75 Air Squats

50 Push-ups

25 T2B

800m Run

L2: (50 Air Squats) (30 Box Push-ups) (Knee Lifts)

L1: (35 Air Squats) (15 Box Push-ups) (Abmat Sit-ups) (400-600m Run)

22:00 Cap

Extra Credit

1) DB Cuban Press: 3 x 10-15. Rest 60s.

Today’s WOD 5/21

Announcements

Memorial Day “Murph” WOD will take place on Monday 5/28 at 9am. This is always a great time to get together as a community to honor an American hero. Cold beverages will be offered after πŸ˜‰

North End CrossFIt – CrossFit

Strength

*Establishing these maxes today will take the majority of the class time and thats ok. Take as long as you need. Although please remember form takes precedence.

1): Clean and Jerk (1 RM Rest 2:00 )

*Any style permitted

*Starting a Clean and Jerk cycle on 5/31 so obtaining this new # is important

2): Back Squat (1 RM. Rest 2:00 -3:00)

– Build to a 1RM in 6-7 sets.

– Sets of: 5,4,3,2,1,1,1…

Skill/Strength

3a) Single Leg DB RDLs: 4 x 5 ea. Rest 45s.

3b) Deadbug + Reverse Crunch: 3 x 10. Rest 45s.

4) Bridges: 2 x 30. Rest 60s.

Today’s WOD 5/19

North End CrossFIt – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Minute With a partner:

3 Power Cleans (135, 95)

6 Burpees

9 Air Squats

100 Meter Run

*One athlete completes a full round at a time.
L3: (115, 75)

L2: (95, 65)

L1: (135, 95 Deadlifts)

Today’s WOD 5/18

North End CrossFIt – CrossFit

Strength

1): Close Grip Bench Press (SPEED. 5 x 5 @50%, every 60s)

2) Pull-up Volume Accumulation. Rest 90s between sets. Change grip every other set ie. wide grip pull-up, shoulder width pull-up, regular grip chin-up, close grip chin-up.

– Rx+:(35 Strict Reps)

– Rx: (25 Strict Reps)

– L3: (20 Strict Reps)

– Beginner: (25 Strict Reps, partner assisted)

3a) 1-Arm KB Row w. rotation: 3 x 10 ea. Rest 30s.

3b) Heavy Banded Single Arm Banded Pushdowns: 3 x 10-15 ea. Rest 30s.

4) RKC Plank: 4 x 15-20s. Rest 60s.

Finisher

60s Max Rep Push-ups

Rx+

60s Max Rep Ring Dips

05/17/2018

North End CrossFIt – CrossFit

Strength

Wide Stance Box Squat (8×3)

Metcon

“Nor’Easter” (AMRAP – Rounds and Reps)

“Nor’easter”

AMRAP 15:

5 Power Snatches (115, 75)

10 T2B

15 Wallballs (20, 14)

Rx+:(135, 95)

L3: (95, 65)

L2: (75, 55) (Knee Lifts) (14, 10)

L1: (65, 45) (Knee Lifts) (10, 8)

Scaling Options:

– Sub Touch n Go Deadlifts with a light to moderate weight