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Archive for ‘WOD’

Today’s WOD 9/21/17

Announcements

Come Join us Saturday, November 18, 2017 for Scott Dayton EOD Memorial 5K Run/Walk at Green Flash Brewery. Early Bird registration is now open! http://www.eodwarriorfoundation.org/events/events/view/257

North End CrossFIt – CrossFit

Skill/Strength Work

Oly Skill Work:

3 Position Snatch

1 Power Snatch below the Knee + 1 Hang Squat Snatch + 1 Overhead Squat

*Done as complex. Do not go higher than 60% of 1RM Snatch.

*Rest 2:00 between sets.

*Same as last week

Metcon

Metcon (AMRAP – Rounds)

18 Minute w. a partner:

500 Meter Row

100 Meter Farmer Carry

*1 Athlete Rows 500 Meters and 1 Athlete completes full 100 meter farmer carry. Once both athletes have completed their work, they will switch.

Today’s WOD 9/20/17

Announcements

**BRING A FRIEND WEEK**
October 2nd-7th bring a friend to CrossFit all week for FREE!! Beginner friendly and no prior experience needed!

North End CrossFIt – CrossFit

Skill/Strength Work

Handstand Push-ups (Strict 5 x 5. Rest 90s.)

Scaling Options:

– HSPU Progressions: Kipping, Box-HSPU

– Neutral Grip DB Press: 5 x 6. Pick one weight and complete all 5 sets with.

Wide Grip Pull-ups (5×4. Rest 90s. )

– Added weight

– Bodyweight

– Or Partner Assisted

*Grip should be outside of shoulder width and should emphasize use of the lats

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
L3: (45, 30)

L2: (35, 25) (BA Pull-ups)

L1: (35, 25 Rus. Swing) (Ring Rows)

18:00 Cap

Today’s WOD 9/19/17

Announcements

**BRING A FRIEND WEEK**
October 2nd-7th bring a friend to CrossFit all week for FREE!! Beginner friendly and no prior experience needed!

North End CrossFIt – CrossFit

Metcon

Metcon (No Measure)

EMOM 30:

Minute 1: 10 Burpees

Minute 2: 10 Box Jumps w. step down (24, 20)

Minute 3: 10/8 Calorie Assault Bike

Minute 4: 10 Ball Slams

Minute 5: 10-30s Handstand Hold

Minute 6: 1 Turkish Get-up each arm (moderate weight)

Scaling Options:

– Assault Bike: Sub 12/10 Calorie Row or 100 meter run

– Ball Slams: Sub 10 Hollow Rocks

Today’s WOD 9/18/17

Announcements

**BRING A FRIEND WEEK**
October 2nd-7th bring a friend to CrossFit all week for FREE!! Beginner friendly and no prior experience needed!

North End CrossFIt – CrossFit

Skill/Strength Work

Clean Grip Deadlift + Power Clean (8 x 1.1 (10s) . Rest 90s-2:00.)

– Complete 1 Clean Grip Deadlift then drop the bar + 1 Power Clean

– Add weight each set.

– Rest 10s between singles

– Adv: Work up to 85% of Clean (or higher if feels comfortable)

– Beginner: Clean Grip Deadlifts, 5 x 5.

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
L3: (115, 75)

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

L1: (95, 65 Deadlifts) (Box Push-ups)

Today’s WOD 9/16/17

Announcements

Come Join us Saturday, November 18, 2017 for Scott Dayton EOD Memorial 5K Run/Walk at Green Flash Brewery. Early Bird registration is now open! http://www.eodwarriorfoundation.org/events/events/view/257

North End CrossFIt – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of 3:

36 Minutes:

Run 400 Meters

AMRAP:

10 KBS (53, 35)

10 Burpees

*One athlete will run 400 meters while another athlete completes AMRAP work. All three athletes can alternate running/AMRAP intervals however they choose, but 2 athletes will be working at all times.

L3: (45, 30)

L2: (35, 25)

L1: (35, 25 Russian Swings)