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Archive for June, 2018

Today’s WOD 6/23

North End CrossFIt – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 w. a partner:

3 Squat Cleans Thrusters (135, 95)

8 Push-ups

200 Meter Run

*One athlete completes a full round at a time

Rest 4:00

AMRAP 12:

3 Thrusters (135, 95)

6 Pull-ups

200 Meter Run

*One athlete completes a full round at a time

L3: (115, 75)

L2: (95, 65) (Box Push-ups) (Band Assisted Pull-ups)

L1: (135, 95 Deadlifts) (Box Push-ups) (DB Push Press) (Ring Rows)

Today’s WOD 6/22

North End CrossFIt – CrossFit

Strength

Metcon (No Measure)

EMOM 12:

ODD Minutes: Hang Power Snatch x 3 @70%

EVEN Minutes: Bottoms-up KB Carry x 50 ft. each arm

Metcon

“Bobby Axelrod” (Time)

For time:

21-15-9

Push Press (135, 95)

T2B

*33 UB Wallballs after each set (20, 14) (10’, 9’)

*If you break during your wallballs Complete 10 Burpees

Rx+:(Reps of 30-20-10) (30, 20)

L3: (115, 75)

L2: (95, 65) (Knee Lifts) (14, 10)

L1: (75, 55) (Abmat Sit-ups) (10, 8 not UB)

12:00 Cap

Extra Credit

1a) Chest Supported Dynamic Iso Rows: 3 x 20 (total). Rest 30s.

1b) Double KB French Press: 3 x 12-15. Rest 30s.

Today’s WOD 6/21

North End CrossFIt – CrossFit

Strength

1): Power Clean+Front Squat+Jerk (@80% 8×1+1+1 every 60 sec )

1) Power Clean + Front Squat + Jerk: 8 x 1 + 1 + 1 @80%, every 60s.

*This week complete 1 power clean + front squat + 1 jerk, every 6os only.

2): Close Stance Speed Back Squat (5 x 5 @50%, 2 count on each rep, every 90s)

Feet are just inside normal squat stance
3) RDLs or Glute Ham Raises: 5 x 5. Rest 90s.

4) Tall Kneeling to Standing: 4 x 3 ea. Rest 90s.

Extra Credit

Max UB Reps of Banded Leg Curls each leg x 2 sets

*Shoot for 150 reps per leg, total.

Then

Accumulate 60s in Hollow Hold

or 60s L-Sit Hold

E) RECOVERY (AFTER CLASS)

Optional

10-20 Minutes of Zone 1 “Recovery Work”

This is low-effort work done to improve aerobic capacity/recovery. All work should be done at 50-60% effort or conversational.

Options include

– light Sledpull Powerwalk

– light jog

– Rowing

– Air Bike

– Ski Erg

*You alternate through all options as you choose

Today’s WOD 6/20

North End CrossFIt – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 with a partner:

800 Meter Run

50 Air Squats

50 KBS (53, 35)

Extra Credit

Accumulate:

75-100 DB Kickbacks

1 Set of Banded Alphabet on each side every time you break

Today’s WOD 6/19

North End CrossFIt – CrossFit

Strength

1): Chin ups (Close Grip 5×5 rest 60 )

Strict
Options:

– Weighted

– Bodyweight

– Partner Assisted

2) Metcon Prep:

2 Rounds of:

5 Hang Power Cleans

10 Walking Lunges

5 Barbell Rows

10 Push-ups

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

Banded Facepulls x 200 Reps.

*Complete sets of 50 at a time. These should burn.