CROSSFIT FENWAY BLOG

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WOD – TUESDAY, APRIL 10TH 2018

STRENGTH
Four sets of:
Front Rack KB/DB Walking Lunge x 20 steps
Rest 60 seconds

WOD
Complete as many rounds and reps as possible in 5 minutes of:
20 KB Swings
10 Goblet Squats

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:
5 DB Man-Makers
8 Burpee Box Jump Over

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Push-Ups

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WOD – MONDAY, APRIL 9TH 2018

STRENGTH
Three sets of:
KB Death March x 6-8 reps each leg @ 20X1
Rest 45 seconds
Single-Arm Kettlebell Shoulder Press x 6-8 reps each arm
Rest 45 seconds
Strict Toes to Bar x 3-5 reps
Rest 45 seconds

WOD
Four sets of:
Row 300/250 meters
12 Box jumps step downs
Rest 60 seconds
50 Double Unders
8 Burpee CTB pull ups
Rest 60 seconds

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WOD – SUNDAY, APRIL 8TH 2018

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:

8 minute AMRAP
16 Kettlebell Swings
8 Strict Pull-Ups/Ring Rows

Rest 4 minutes, and then…

8 minute AMRAP
8 Burpee Box Jump-Overs
8 Push Ups

Rest 4 minutes, and then…

8 minute AMRAP
8 Alternating Single-Arm Dumbbell Snatches
8 V-Up

 

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WOD – SATURDAY, APRIL 7TH 2018

ENDURANCE WOD

Every 5 Minutes x 20 minutes
12/9 Cal Row
8 burpee Box jump overs (20″)
3 Wall Climbs
*Scale reps as needed*

Rest 4 minutes, then

21-15-9
Push Ups
15-10-6
Renegade rows

 

PARTNER WOD
AMRAP x 10
30 cal row
20 STO 95/65

REST 2 min, then

AMRAP x 10
30 burpee over the erg
20 Back squats 95/65

REST 2 min, then

AMRAP x 10
30 DU
20 WB

 

 

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WOD – MONDAY, APRIL 2ND 2018

STRENGTH
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Banded glute bridges x 25 reps
Station 2: Horizontal ring row x 5-8 (as difficult as possible)
Station 3: Side Plank x 45 seconds each side

WOD
Every minute, on the minute, for 15 minutes (5 sets of each):
Minute 1 – 10 Burpee box jumps
Minute 2 – 15 Shoulder to overhead
Minute 3 – 30 Double Unders