CROSSFIT FENWAY BLOG

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WOD – 1/23/16

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WARM-UP
500m row
5x 1 arm kb swings
5x 1 arm kb snatch
10 pushups
5 burpees
10 RDL
10 Sumo Deadlifts
* shoulders + hips

WOD
For Time:
60 KB Snatches
40 burpees to a plate

ACCESSORY
5 Sets
Sorensen Hold x35-40 sec
Sumo Deadlift x15 (Light-Moderate Weight)

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WOD – 1/22/17

 

GIRLS GONE RX COMPETITION here at CF FENWAY!!

We will be hosting a competition Girls Gone RX – February 11th from 9am- 3pm! Girls only, teams of 3!

SIGN UP NOW!!! https://www.wodrocket.com/index.php/find-events?tab=event&event_id=2596&sub_tab=details

*We will have a “free agents” sheet next to the whiteboard if you need to find some teammates! This will be a fun day!

*We will need judges (guys 😉 and volunteers for the day so let me know!!

Sugar WOD! All workouts are on the app and ready for you to start tracking your results!

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SWOLE CITY
4 Sets
Max Effort Pushups
1 min plank hold weighted
12 bicep curls barbell
rest 1 min

POWER SUNDAY
7 rounds
200m sprint
10 KB swings
10 box jump overs
– rest 1:1 or w partner

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WOD – 1/21/17

 

GIRLS GONE RX COMPETITION here at CF FENWAY!!

We will be hosting a competition Girls Gone RX – February 11th from 9am- 3pm! Girls only, teams of 3!

SIGN UP NOW!!! https://www.wodrocket.com/index.php/find-events?tab=event&event_id=2596&sub_tab=details

*We will have a “free agents” sheet next to the whiteboard if you need to find some teammates! This will be a fun day!

*We will need judges (guys 😉 and volunteers for the day so let me know!!

Sugar WOD! All workouts are on the app and ready for you to start tracking your results!

IMG_7218NO CLASSES TODAY DUE TO RENOVATIONS AT THE GYM.

 

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WOD – 1/20/17

 

GIRLS GONE RX COMPETITION here at CF FENWAY!!

We will be hosting a competition Girls Gone RX – February 11th from 9am- 3pm! Girls only, teams of 3!

SIGN UP NOW!!! https://www.wodrocket.com/index.php/find-events?tab=event&event_id=2596&sub_tab=details

*We will have a “free agents” sheet next to the whiteboard if you need to find some teammates! This will be a fun day!

*We will need judges (guys 😉 and volunteers for the day so let me know!!

Sugar WOD! All workouts are on the app and ready for you to start tracking your results!

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WARM-UP
COACHES CHOICE

STRENGTH
Build to 3rm hang squat snatch below the knee w :2 pause on each catch

WOD
OPEN WOD 12.3 –
10 MIN AMRAP
30 SNATCHES (75/55)
30 SNATCHES (95/65)
30 SNATCHES (135/95)
30 SNATCHES (165/105)
W REMAINING TIME MAX SNATCHES (185/115)

 

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WOD – 1/19/17

 

GIRLS GONE RX COMPETITION here at CF FENWAY!!

We will be hosting a competition Girls Gone RX – February 11th from 9am- 3pm! Girls only, teams of 3!

SIGN UP NOW!!! https://www.wodrocket.com/index.php/find-events?tab=event&event_id=2596&sub_tab=details

*We will have a “free agents” sheet next to the whiteboard if you need to find some teammates! This will be a fun day!

*We will need judges (guys 😉 and volunteers for the day so let me know!!

Sugar WOD! All workouts are on the app and ready for you to start tracking your results!

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WARM-UP
@80%
10-1
cal row
burpees over row
– hip + hamstrings

STRENGTH
Front Squat build to a 3rm w a 33×1 tempo

WOD
5 rounds for time
20 cal row
10 front squats (155/105)

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WOD – 1/18/17

 

GIRLS GONE RX COMPETITION here at CF FENWAY!!

We will be hosting a competition Girls Gone RX – February 11th from 9am- 3pm! Girls only, teams of 3!

SIGN UP NOW!!! https://www.wodrocket.com/index.php/find-events?tab=event&event_id=2596&sub_tab=details

*We will have a “free agents” sheet next to the whiteboard if you need to find some teammates! This will be a fun day!

*We will need judges (guys 😉 and volunteers for the day so let me know!!

Sugar WOD! All workouts are on the app and ready for you to start tracking your results!

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WARM-UP
500-400-300-200-100 row – each piece increase speed
5 RDL
5 Deadlifts
10 hollow rocks after each set

STRENGTH
WENDLER 5-3-1
75%X5,
85%X3
95%X1
Go off of 90% of 1rm
*on the set of 1 = Max effort with perfrect form

WOD
21-15-9-6-3
Deadlifts (185/115)
HRPU
Box Jump overs

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WOD – 1/17/17

 

GIRLS GONE RX COMPETITION here at CF FENWAY!!

We will be hosting a competition Girls Gone RX – February 11th from 9am- 3pm! Girls only, teams of 3!

SIGN UP NOW!!! https://www.wodrocket.com/index.php/find-events?tab=event&event_id=2596&sub_tab=details

*We will have a “free agents” sheet next to the whiteboard if you need to find some teammates! This will be a fun day!

*We will need judges (guys 😉 and volunteers for the day so let me know!!

Sugar WOD! All workouts are on the app and ready for you to start tracking your results!

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WARM-UP
500m row x 2
rest = 25 abmat situps/10 pushups/10 light kb swings

*mobility – shoulders/hamstrings

STRENGTH
Push Press Build to a 1rm – then 3×1@90%

WOD
150Kb swings for time
*Every drop = 5 T2b

 

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WOD – 1/16/17

 

MLK holiday schedule – 10am class only – it will be Bring a Friend WOD as well! If your friend signs up for On Ramp that day it’s Free! You will also be their referral (free month of membership)! Win, win!

GIRLS GONE RX COMPETITION here at CF FENWAY!!

We will be hosting a competition Girls Gone RX – February 11th from 9am- 3pm! Girls only, teams of 3!

SIGN UP NOW!!! https://www.wodrocket.com/index.php/find-events?tab=event&event_id=2596&sub_tab=details

*We will have a “free agents” sheet next to the whiteboard if you need to find some teammates! This will be a fun day!

*We will need judges (guys 😉 and volunteers for the day so let me know!!

Sugar WOD! All workouts are on the app and ready for you to start tracking your results!

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WARM-UP
2k row – rotate every 250m
mobility during rest
– foam roll/lats/chest/calves
– review standards and movements

WOD
20 min amrap
“Mitch”
1,1,1,2,2,2, 3,3,3…etc
Burpees
pullups
Box Jump step down

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WOD – 1-15-17

 

MLK holiday schedule – 10am class only – it will be Bring a Friend WOD as well! If your friend signs up for On Ramp that day it’s Free! You will also be their referral (free month of membership)! Win, win!

GIRLS GONE RX COMPETITION here at CF FENWAY!!

We will be hosting a competition Girls Gone RX – February 11th from 9am- 3pm! Girls only, teams of 3!

SIGN UP NOW!!! https://www.wodrocket.com/index.php/find-events?tab=event&event_id=2596&sub_tab=details

*We will have a “free agents” sheet next to the whiteboard if you need to find some teammates! This will be a fun day!

*We will need judges (guys 😉 and volunteers for the day so let me know!!

Sugar WOD! All workouts are on the app and ready for you to start tracking your results!

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SWOLE CITY
4 Sets
ME DB bench press
10 barbell Bicep curls
30 flutter kicks
– REST 2:00

WOD
2 sets – rest 6 min after each
250m row
10 kb siwngs
10 burpees
10 kb swings
10 burpees
250m row

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WOD – 1-14-17

 

MLK holiday schedule – 10am class only – it will be Bring a Friend WOD as well! If your friend signs up for On Ramp that day it’s Free! You will also be their referral (free month of membership)! Win, win!

GIRLS GONE RX COMPETITION here at CF FENWAY!!

We will be hosting a competition Girls Gone RX – February 11th from 9am- 3pm! Girls only, teams of 3!

SIGN UP NOW!!! https://www.wodrocket.com/index.php/find-events?tab=event&event_id=2596&sub_tab=details

*We will have a “free agents” sheet next to the whiteboard if you need to find some teammates! This will be a fun day!

*We will need judges (guys 😉 and volunteers for the day so let me know!!

Sugar WOD! All workouts are on the app and ready for you to start tracking your results!

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ENDURANCE
1000m-100m – row
100 – 10 double unders

TEAM WOD
5 rounds for time
50 cal row (switch)
15 syncro thrusters (95/65)
16 syncro T2b