CROSSFIT FENWAY BLOG

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WOD – THURSDAY, FEBRUARY 15TH 2018

STRENGTH
Every 2 minutes, for 12 minutes (3 sets of each):
Station 1 – Push Ups x 5-10 @ 3311 (3 sec down – 3 sec at the bottom – 1 sec up – 1 sec at the top)
Station 2 – Handstand hold x 45-60 seconds

WOD
Every 2 minutes for 12 minutes (6 sets)
2 Hang power cleans + 1 Push press

Rest 2 min at the end of the 12 minute mark

Then

5 Rounds For Time (12 min time cap)
12 Deadlifts (135/95 lb)
9 Hang Power Cleans (135/95 lb)
6 Shoulder to overhead (135/95 lb)

 

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WOD – TUESDAY, FEBRUARY 13TH 2018

STRENGTH
Three sets of:
Single arm DB strict shoulder press x 8 reps @ 3111
Rest 60 seconds
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Rest 60 seconds
Prone Plank Hold x 60 seconds
Rest 60 seconds

WOD
4 rounds for time:
30 Double unders/50 single unders
8 Single arm KB thrusters – Right arm (AHAP)
8 KB reverse lunges Right leg (hold KB in the front rack)
8 Single arm KB thrusters – Left arm (AHAP)
8 KB reverse lunges Left leg (hold KB in the front rack)
Rest :30

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WOD – SATURDAY, FEBRUARY 10TH 2018

ENDURANCE

Warm up: 

20 banded lateral steps each way

10 PVC Pipe pass thrus

10 alternating unweighted 1-leg RDL

10 glute bridges w/ 2 sec hold at the top

:30 second goblet hold (bottom of squat)

:30 second arch hold

 

Conditioning

3 rounds for time:

400 meter run

15 KB strict press

30 DB/KB Step Ups  (hold kb/db by your sides)

 

rest 5 minutes, and then complete

Every 8 minutes for 3 sets complete the following:

10 box jumps

10 KB/DB Push Press

Row for Calories until the 3:00 minute mark

Jump Rope for reps until the 5:00 minute mark

rest 3 minutes between each round

 

WOD

WARM UP AND TECHNIQUE WORK
20 Min to work on proper mechanics/bar path with the Power Clean

 

PARTNER WOD
5 Rounds for time – broken up however you decide

750 meter row

15 Power Cleans 135/95

20 Lateral burpees over the bar

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WOD – FRIDAY, FEBRUARY 9TH 2018

STRENGTH
Four sets of:
8 KB Front Rack Split Squats (Left Leg) @ 30X1
Rest 45 seconds
8 KB Front Rack Split Squats (Right Leg) @ 30X1
Rest 45 seconds
5 Single-Arm KB/DB Push Presses + :30 Hold at the top of the press (Left Arm)
(go as heavy as possible; focus on your core position while the DB is overhead)
Rest 45 seconds
5 Single-Arm KB/DB Push Presses + :30 Hold at the top of the press (Right Arm)
Rest 45 seconds

WOD
Complete as many rounds and reps as possible in 12 minutes of:
10 Thrusters (95/65)
20 Calories of Rowing
30 Double Unders/Single Unders

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WOD – THURSDAY, FEBRUARY 8TH 2018

STRENGTH
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Deadlift x 8 reps @ 4011
Station 2 – Glute Bridge Hold x :45 – :60 sec
Station 3 – High Plank Hold on the rings x :30 – :45

WOD
For time:
40 Kettlebell Swings
40 Wall Balls
30 Kettlebell Swings
30 Wall Balls
20 Kettlebell Swings
20 Wall Balls
10 Kettlebell Swings
10 Wall Balls

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WOD – WEDNESDAY, FEBRUARY 7TH 2018

STRENGTH
Every 3 minutes, for 15 minutes (5 sets):
Strict Shoulder Press x 2-3 reps @ 30×1

WOD
For max calories:
3 Minutes of Rowing
** This is a max effort piece.

Rest 4 minutes until the running clock reaches 7:00, and then…

Complete as many rounds and reps as possible in 8 minutes of:
4 Strict Pull-Ups/Ring Rows
6 Push-Ups
8 Alternating Body Weight Step Ups