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Archive for ‘WOD’

Today’s WOD 11/22

Announcements

Trish’s annual Race Before Grace is on Thanksgiving morning at 9am @40th st on the boardwalk. Join us for a family walk/run 5k for a good cause. Bring a canned good 🙂 Thanks!
Holiday Schedule: Wednesday Morning classes only, Thursday 1 class at 7:30am, Friday CLOSED, Saturday 9 am class

North End CrossFIt – CrossFit

Skill/Strength Work

Close Grip Floor Press (3 RM Rest 2:00)

1a) Take 5-6 sets and build to a 3RM.

– Beginner: 5 x 5, using one moderate weight for all 5 “work-sets”

1b) Banded Pull-apart: In between sets perform 10-15 Slow and Controlled Banded Pull-aparts

Metcon

Metcon (Time)

For time:

3 RFT:

20 KBS (53, 35)

20 Burpees

Rest 5:00

3 RFT:

20 SDHP (53, 35)

20 Box Jump w. Step Down (24, 20)

L2: (45, 25) (20, 15)

L1: (Russian Swing 35, 25) (10-15 Burpees per round) (Alternating Step-ups)

20:00 Cap

Extra Credit

1a) DB Pull-overs: 3 x 10. Rest 30s.

1b) Bent-over Rear Delt Raises: 3 x 15-20. Rest 30s.

2) Elbow Plank: Accumulate 2:00. Use weight if needed.

Today’s WOD 11/21

Announcements

Trish’s annual Race Before Grace is on Thanksgiving morning at 9am @40th st on the boardwalk. Join us for a family walk/run 5k for a good cause. Bring a canned good 🙂 Thanks!
Holiday Schedule: Wednesday Morning classes only, Thursday 1 class at 7:30am, Friday CLOSED, Saturday 9 am class

North End CrossFIt – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

In a 8:00 Window with a partner:

Row 1k:

Remaining time Max Rounds of:

10 Pull-ups

15 Push-ups

20 Air Squats

*Rest 60s x 3 Rounds

*Score = total rounds

L2: (Band Assisted Pull-ups) (Box Push-ups)

L1: (Ring Rows) (Box Push-ups)

Extra Credit

Accumulate: Choose 1 if you only have time for 1

2:00 of Glute Marching

100 Double Leg Banded Leg Curls

100 meters each of Single Arm Farmer Carry (AHAP)

Today’s WOD 11/20/2017

Announcements

Trish’s annual Race Before Grace is on Thanksgiving morning at 9am @40th st on the boardwalk. Join us for a family walk/run 5k for a good cause. Bring a canned good 🙂 Thanks!
Holiday Schedule: Wednesday Morning classes only, Thursday 1 class at 7:30am, Friday CLOSED, Saturday 9 am class

North End CrossFIt – CrossFit

Skill/Strength Work

Squat Clean (Work to a heavy 1.1 (10sec). Rest 2:00 )

– Take 8-10 total sets including warm-up sets.

– 1.1 are clusters where you rest 10s between singles.

– Adv: Build to 85-90% of 1RM.

– Beginners: Spend 20 minutes working technique or sub Front Squat from a rack performing sets of 5.

Metcon

Metcon (Time)

“Southie”

For time:

45 Deadlifts (155, 105)

30 Hang Power Cleans (155, 105)

15 Squat Cleans (155, 105)

L3: (135, 95)

L2: (115, 75)

L1: (95, 65)

10:00 Cap

Beginner Option:

AMRAP 8:

8 Deadlifts (135, 95)

8 Goblet Squats (53, 35)

8 Squat Thrusts

Extra Credit

1a) Single Leg RDL: 3 x 6-8 ea. Rest 30s.

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

11/18/17

North End CrossFIt – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

With a running clock with a partner: 0:00-10:00

20 SDHP (53, 35)

20 Wallballs (20, 14)

200 Meter Run

12:00-22:00

20 T2B

20 Medball Cleans (20, 14) 200 Meter Run

24:00-34:00 20 Burpees

20 Air Squats 200 Meter Run

L2: (45, 25) (14, 10) L1: (35, 25) (10, 8)
Score today = total amount rounds completed + reps

Extra Credit

As fast as possible:

50 Reverse Barbell Curls

50 Barbell Curls

50 Hollow Rocks *Use an empty bar

CrossFit Unloaded

North End CrossFIt – Unloaded

Conditioning

Run Conditioning:

10 x 100 m sprint intervals

Rest :60 between each interval

**Record slowest time**

Skill/Strength Work

After running intervals you have 10 minutes to establish a 1RM Box Jump

**Not 11 minutes, not 8 minutes…10 minutes so use that time wisely**

Metcon

AMRAP 20:

100 Double Unders

75 DB Hang Power Cleans (35/25)

50 T2B

25 Cal Row

Scaling Options: 2 x Singles for Doubles

AB Mat sit-ups instead of T2B or Lying Toes to Bar