CROSSFIT FENWAY BLOG

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WOD – 11-17-16

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WARM-UP
1 min singles
rest :30
1 min doubles
7 air squats
15 Scap Retractions
7 back squats
7 push press

– shoulder and hip mobility

STRENGTH
Back Squat 5×3 @90% of last weeks 3rm

WOD
KIND OF OPEN WORKOUT 11.1
Amrap 7
3 Push Press (105/75)
3 C2B Pullups
6,6,9,9,12,12….etc

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WOD – 11-16-16

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WARM-UP
@90% effort
1k row
rest 4 min
500m row

MOBILITY!

*Spend 5 minutes working on a weakness of your choice.  Come in with a plan on what you want to work on and ask one of your coaches for help!

WOD
10 rounds
12 wallballs
1 LLRC – 2 rope climbs with legs (no jumping TOM!)

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WOD – 11-14-16

*Gymnastics Seminar this Saturday 11/19 @ 10:30 all levels welcome!

**Thursday, December 15th we are hosting Jason Ackerman a flexible dieting coach.  Click link below to reserve your spot!

FLEXIBLE DIETING SEMINAR! – click link to buy tickets

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WARM-UP
3 Sets
150m row
7-10 Strict T2B
7-10 BB front squats

STRENGTH
5 Sets – Choose a moderately heavy weight for all 5 sets
Power clean  1.1. –
Rest :15 bt lifts and 2:00 bt sets

WOD
4 rounds of 3 min on 1 min off
3 power cleans (135/95)
6 Pullups
9 Air Squats

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WOD – 11-13-16

 

*Congrats to Samuel on your 5 year CrossFit anniversary and good luck in the spartan race tomorrow! Also good luck to Amy F, Amy W, Kate, Katie, Sara, David, Anuj, and Andrew.IMG_0551

WARM-UP
COACHES CHOICE

SWOLE SUNDAY
4 sets
10 Pendlay row
20 under hand banded pull aparts
:35 hollow rocks
rest 2 min

WOD
4 rds each for time
10 box jump overs
10 kb swings
10 cal row
rest 2 min

 

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WOD – 11-12-16

*Gymnastics Clinic — Saturday, November 19th at 10:30-11:30

-all members welcome.  We will start with basic movements and then have 3 break out groups depending on skill level.
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ENDURANCE WARM-UP
4 Sets
200m run/200m row – switch rounds
6 turkish getups
8 SA DB rows
10 Supermans

ENDURANCE TEST WEEK 1
“JERRY”
Run 1 Mile
Row 2k
Run 1 Mile

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CLASS WARMUP
PARTNER 3K ROW ROTATE EVERY 250M
REVIEW AND MOVEMENTS AND STANDARDS

WOD
TEAMS OF 3
AMRAP 14 MIN 2,2,2,4,4,4,6,6,6 …ETC
WALLBALLS (20/14)
HSPU
POWER CLEANS – SPLIT UP REPS ANYWAY YOU WANT (135/95)

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WOD – 11-11-16

 

*Class wod ONLY AT 9:00-10:00AM

*OPEN Gym 10:00am – 12:00pm

*Saturday – Coach Maralene, Alexis and Bridget are all competing at CrossFit Southie.  Good luck to you guys and kick some ass!

 

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WARM-UP
Partner 2k row – switch every 250m
Pvc Pipe Mobility
8 OHS
8 Power Snatch
8 Squat Snatch

STRENGTH
Build to a 5rm OHS from the rack (31×1 Tempo)

HERO WOD
“JOSH”
21-15-9 – OHS (95/65)
42-30-18 – Pull-Ups

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WOD – 11-10-16

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WARM-UP
500m row
10 air squats
10 jump squats
10 pushups
10 feet to hand burpees
– hip and shoulder mobility

STRENGTH
Build to a 3rm Back Squat then 2×3@90%

WOD
“FORTITUDE”
EMOM 30
Min 1 – 15 cal row
Min 2 – 15 Burpees Over Row

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WOD – 11-8-16

 

Thursday, December 15th we are hosting Jason Ackerman a flexible dieting coach.  Click link below to reserve your spot!

FLEXIBLE DIETING SEMINAR! – click link to buy tickets

WARM-UP
Amrap 8
:30 ring plank
10 BB goodmornings
50ft farmers carry + oh walk

STRENGTH
Bench press build to 2rm close grip w a 30×1 tempo

WOD
21-18-15-12-9-6-3
HR Pushups
Double Unders x 2