CROSSFIT FENWAY BLOG

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Saturday, June 24th 2017 – Conditioning

Endurance WOD
1 mile run
1000/850m row
100 wallballs
100 Doubles
50 Situps

Partner WOD
7 min amrap
14 Hang power Snatch (95/65)
18 t2b
22 push press (95/65)

Rest 2 minutes

7 min amrap
14 front rack lunges (95/65)
18 pull-ups
22 hang cleans

Rest 2 minutes

7 min amrap
14 hang power snatch
18 v ups
22 squat cleans

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Sunday, June 18th 2017 – Conditioning

No Swole City this week. Just 1 tester!

Warm-up
150m row sprint x 3
3 burpees + 5 swings after each set

Power WOD
“Lactate Threshold Test”
3 Sets – rest 12 min in between sets
250m row
10 burpees
10 Kb swings
10 burpees
10 Kb swings
10 burpees
250m row

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Saturday, June 17th 2017 – Conditioning

ENDURANCE
WOD
Death by 10m shuttle
rest 5 min
Death by cal row
rest 5 min
40/30 cal AB for time

WOD
Teams of 3:
AMRAP 25:
100 Calorie row
50 STOH (95/65)
100 Calorie row
50 Stoh (135/95)
100 Calorie row
50 Stoh (155/105)
100 Calorie row
Max STOH (185/135) w remaining time

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Friday, June 16th 2017 – Conditioning

*We are hosting a mixed weightlifting meet between CF Fenway and CF Backbay. Come cheer on your favorite lifters starting at 7pm!! Bring your favorite drink and come get loud.

 

Warm-Up
1 min singles
10 light Kb swings
10 box jump step down
10 muscle cleans
10 power cleans
*mobility*

Hero WOD

“Wittman”
7 Rounds
15 KB swings (53/35)
15 Power Cleans (95/65)
15 Box Jumps (24/20)