CROSSFIT FENWAY BLOG

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WOD – SUNDAY, APRIL 23RD 2018

PARTNER WOD

20 minute AMRAP.  Partners will alternate each round

200 meter sprint

20 American kettlebell swings

10 Goblet Squats

5 Burpees as fast as possible

 

STRETCHING
AMRAP10:
:30 banded lat stretch/side
:30 PVC pull over stretch
:30 lean forward hip stretch (right)
:30 lean backward ham stretch (right)
1 min split (right)
:30 lean forward hip stretch (left)
:30 lean backward ham stretch (left)
1 min split (left)

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WOD – SATURDAY, APRIL 21ST 2018

ENDURANCE

WARM UP
2 rounds:
250 meter row
20 air squats
1 wall climb + :10s hold

ENDURANCE WOD
With a running clock:

2 Rds For Time @ 75% effort
Row 500m
15 Squat Jumps
20 Sit Ups

rest 2mins

2 rds For Time @ 80% effort
Row 500m
15 Box Jumps, Step Down 24/20
20 Horizontal ring rows

rest 2mins

2 rds For Time @ 85% effort
Row 500m
14 Wall Balls 20/14lbs
20 hollow rocks or :45 hollow hold

rest 2 mins

2 rds for time @ 90%
500M row
15 burpee box jump overs

*with the increased percentages show an increase on your row time

 

WOD

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Double-Unders
40 Wall Ball Shots
30 Kettlebell Swings
20 Burpees
10 Pull-Ups/Jumping Pull Ups

Partner A starts with 50 double-unders
Partner B then performs 40 wall ball shots
Partner A then performs 30 kettlebell swings
Partner B does 20 burpees
Partner A does 10 pull-ups
then Partner B does 50 double-unders…and so on.

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WOD – FRIDAY, APRIL 20TH 2018

STRENGTH
Four sets of:
Front-Racked KB Holds x 1:00 AHAP
Rest 60 seconds
L-Seated Dumbbell Presses x 8-10 reps
Rest 60 seconds

*If you have 5 consecutive or more Strict HSPU you can substitute them for the L-Seated Press. Max Effort Strict HSPU’s for all sets

WOD
Complete as many rounds and reps as possible in 10 minutes of:
10 Power Cleans
10 Chest-to-Bar Pull-Ups or Pull Ups or Difficult Jumping Pull Ups
10 Burpees

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WOD – WEDNESDAY, APRIL 18TH 2018

WARM UP
5 min aerobic (run,bike,row,jump rope)
into 2 rds of:
10 Scap push ups
:30 Arch hold
10 Scap ring rows

AMRAP 30
400 Meter run
10 Box jump step downs
10 Toes to bar/knee ups
:30 High Plank
:30 Rest

*You will alternate running 400 meters with rowing 500 meter. So in round 1 you will run 400 meters, and then in round 2 you will row 500 meters and so on…

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WOD – SUNDAY, APRIL 15TH 2018

PARTNER WOD
10 Rounds For Time
15 American KB swings
10 Back squats (95/65)
30 Double unders
10 Shoulder to overhead

* Partners alternate movements.
* While one partner works the other partner holds one of the following – Chin over the bar hold, hang from bar, or high plank hold.

STRETCHING
AMRAP10:
:30 banded lat stretch/side
:30 PVC pull over stretch
:30 lean forward hip stretch (right)
:30 lean backward ham stretch (right)
1 min split (right)
:30 lean forward hip stretch (left)
:30 lean backward ham stretch (left)
1 min split (left)

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WOD – SATURDAY, APRIL 14TH 2018

ENDURANCE

WARM UP
2 rounds
:30 Jump rope
1:00 Hollow hold
:30 Jump rope
10 Ring rows @ 30×1

ENDURANCE WOD
Every 4 min for 8 sets
20/15 Calorie row
15 kettlebell swings
3-5 strict pull ups/ring rows

*Increase the Calorie row by 2 calories per round. And increase the kettlebell swing reps by 2 reps per round. The last round will be the following
36/31 Calorie row
31 kettlebell swings
3-5 strict pull ups/ring rows

 
PARTNER WOD

For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:
15 KB swings
8 Chest-to-Bar Pull-Ups/Pull Ups/Ring Rows
Rest 4 minutes, and then…
200 meter run
8 Burpee Box Jump-Overs (24″/20″)
Rest 4 minutes, and then…
15 Calorie row
8 Toes to Bar

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WOD – FRIDAY, APRIL 13TH 2018

STRENGTH
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest 90 seconds after each leg is completed
L-Seated Dumbbell Press x 8-10 reps @ 2011
Rest 90 seconds
Side Plank x :45 each side
Rest 90 seconds after each side is completed

WOD
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Burpees Over the Erg