CROSSFIT FENWAY BLOG

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WOD – 10-12-16

 

 

*Hey CrossFit Fenway, Dr. Ryan Lunny from Spine and Sports Injury Center will be coming in for two hours from 5:30-7:30am to answer any questions you may have about Aches and Pains. This service comes free of charge and with experience as a Physical Therapist and Head Coach at Reebok CrossFit Back Bay he will be equipped to answer all questions you may have. If you are having pain with Pressing Overhead, Squatting, or Deadlifting, now is a great opportunity to ask your questions.

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WARM-UP
A. 5 min warmup coaches choice + 5 min mobility

WOD (NO SCORE ON BOARD TODAY THIS IS A SUSTAINABLE PACE FOR YOU PERSONALLY)
15 min amrap @80%
20 Lunges
20 Kb Swings (53/35)
20 Box jumps SD

rest 10 min

15 min amrap @80%
15 KB snatches
15 ring rows
200m Run

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WOD – 10-11-16

 

*Everyone welcome our new full time coach and one of my great buddies Tola Morakinyo.  You will start seeing a lot of this guy around the gym.  Tola is coming to us from Columbia, Maryland.  He is a great coach, great athlete and even better person.  Please make him feel right at home!IMG_2515

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WARM-UP
EMOM x 9
1 – 200/175m row
2 – 3 tall jerks + + 3 Push jerks + 3 split jerks
3 – 10 pushups + 10 situps

STRENGTH
B. E2MOM x 5 Sets
2 Split jerks :3 pause in Catch
20 hollow rocks

WOD
21-15-9
Push Jerks (135/95)
Ring Dips
50 Doubles after each round

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WOD – 10-10-16

 

* CLASSES AT 9AM AND 11AM ONLY MONDAY, OCTOBER 10TH.

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Mark Carter | Age 27 | Virginia Beach, VA

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

WARM-UP
3 sets
30 DU or 30 Singles
:15-:25 chin over bar hold
15 candlesticks
WOD
“BADGER”
3 rounds for time
30 squat cleans (95)
30 Pullups
800m run

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WOD – 10-9-16

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WARM-UP
COACHES CHOICE

SWOLE CITY
EMOM x 10
Even – 10 BB bicep curls
Odd – 10 BB tricep extensions

POWER WOD
50 burpees for time
EMOM = 3 strict pullups

rest 3 min

25 burpees for time

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WOD – 10-8-16

 

WARM-UP
400m run
review movements and standards

PARTNER WOD
AMRAP 30 min
Alternating each movement
5 Power cleans (155/100)
10 T2B
15 Handstand push ups
20 Wall Balls
25 KB Swings
30 Box Jumps

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WOD – 10-5-16

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WARM-UP
1 min stations x 2 of each
AB
singles
row
200M run

STRENGTH
Build to 5rm Weighted Pullup
No pull-ups = 5×3 negatives (31A3)

WOD
5×3 Min Amrap
5 Russia KB swings – heavy
7 HRPU
9 Air Squats
-rest 1 min

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WOD – 10-4-16

 

 

 

*Monday October 10th Columbus day we will have 2 classes at 9:00am and 11:00am.  IMG_3100

WARM-UP
EMOM x 9
1 – 200/175m row
2 – 3 Tall jerks + 3 Split jerks
3 – 30 doubles + 7 strict kneeups

STRENGTH
5 sets
A1. 3 Split jerks (building) (:3 pause in each catch)
A2. 10 Weighted DB situps
rest :90

WOD
1-10
DeadLifts (225/155)
T2B
(10 min cap)

rest 5 mins

10-1
cal row
35 DU
(10 min cap)

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WOD – 10-3-16

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WARM-UP
2 Rounds
200m run
10 air squats
10 strict press
10 Front Squats
10 push press

STRENGTH
12 Min Emom Build to a 1rm Squat Clean Thruster

WOD
50 thrusters for time (135/95)
*every break = 200m run