CROSSFIT FENWAY BLOG

0

WOD – 1-10-17

 

 

*Paleo Power Meals will be doing a tasting tomorrow, Tuesday from 4:30 – 6:30pm. See what they have to offer and try some yummy food!! We are a drop off location so it’s super easy to order and get your food!

**MLK holiday schedule – 10am class only – it will be Bring a Friend WOD as well! If your friend signs up for On Ramp that day it’s Free! You will also be their referral (free month of membership)! Win, win!

***GIRLS GONE RX COMPETITION here at CF FENWAY!!

We will be hosting a competition Girls Gone RX – February 11th from 9am- 3pm! Girls only, teams of 3!

SIGN UP NOW!!! https://www.wodrocket.com/index.php/find-events?tab=event&event_id=2596&sub_tab=details

-We will have a “free agents” sheet next to the whiteboard if you need to find some teammates! This will be a fun day!

–We will need judges (guys 😉 and volunteers for the day so let me know!!

****Sugar WOD! All workouts are on the app and ready for you to start tracking your results!


IMG_8481

WARM-UP
2 min singles
rest :90
:30 hs hold
:30 plank hold
50 abmat situps
– hips and shoulders

STRENGTH
Push Press 5×3@90% of last weeks 3rm

WOD
AMRAP 12 min
9 Bar facing Burpees
7 Hang Power Cleans (135/95)
5 Muscleups (scale 5 ring rows + 5 pushups everyone)

0

WOD – 1-9-17

IMG_9390

WARM-UP
1k row
10 light kb swings
10 Kb snatches

– foam roll
hamstring + calf mobility

WOD
AMRAP 5 min
KB Snatches test from the hang (53/35)
****goal is UB

 

ACCESSORY
4 sets – NO TIME
8 BB Goodmornings (42×1)
8 single Leg Box jumps (moderate height)
Rest :90

0

WOD – 1/8/17

IMG_0618

SWOLE CITY 
4 sets
ME DB seated shoulder press (something you can get 10+ reps with each time)
20 banded pull aparts
20 heavy weighted situps
– rest 2:00 strict after each set

WOD (repeat tester workout!)
50 burpee box jumps for time
rest 1:1
25 burpee box jumps for time

0

WOD – 1/7/17

IMG_0647

ENDURANCE
3 Rounds
2K Row
50 Box Jumps
50 KB Swings
1:30 Plank Hold – Accumulate

WOD
TEAMS OF 3
3 X 12 min AMRAP with a 2 min rest

AMRAP 1
17/13 Cal Row
20 KB Swings

AMRAP 2
20 Wallballs
17/13 Cal Row

AMRAP 3
20 Box Jumps
15 Burpees

0

WOD – 1/6/17

IMG_3701

WARM-UP
COACHES CHOICES

STRENGTH
Build to 3rm mid thigh hang squat snatch w :2 pause on each catch

WOD
Open workout Kind of!!
20 BFB  (bar facing burpees)
30 hang power Snatches (75#45#)
20 BFB
25 hang power Snatches (135#/75#)
20 BFB
20 hang power Snatches (165#/100#)
20 BFB
AMRAP hang power Snatches (210#/120#)

0

WOD – 1/5/17

IMG_4688

WARM-UP
1k row 10 air squats
1 min squat hold
10 lunges
*hips + hamstrings

STRENGTH
Build to a 3rm front squat (33×1)

WOD
500-400-300-200-100 – row
20-25-30-35-40 – situps
20-25-30-35-40 – oh walking lunges (45/25)

0

WOD – 1/4/17

IMG_6809

WARM-UP
1k row easy pace
10 RDL
10 Deadlifts
10 light 1 arm kb snatches
*hamstrings + lats

STRENGTH
DEADLIFTS – WENDLER 5-3-1
75%X5
80%X5
85%X5
******Go off of 90% of 1rm

WOD
3 rounds
20 Alternating Kb snatches (53/35)
4 rope climbs

 

0

WOD – 1/3/17

IMG_9948

WARM-UP
1 min singles
rest :30
1 min doubles
5-7 strict press
5-7 push press
5-7 front squats
5-7 thrusters
*shoulders and hips

STRENGTH
Build to a 3rm push press

WOD
2 Sets: AMRAP 5 Minutes rest 3:00
5 Muscle Ups
10 Thrusters 115/75lbs
50 Double Unders
*score is total reps combined

0

WOD – 1/2/17

FullSizeRender 2

WARM-UP
1 min step ups
1 min box jump step down
10 light and mod kb swings
calves + hamstrings

WOD
For Time:
27-21-15-9-6-3
KB swing (53/35)
Box Jumps

ACCESSORY
5 sets – NO TIME
12 Stiff Leg DL (light weight) (30X1)
:30 Sorensen Hold (Or 12 supermans)

0

WOD – 12-31-16

*Happy New Year everyone!!!!

IMG_4478

ENDURANCE CLASS
3k row
75 burpees
75 SA KB ohs
75 KB DL
***you choose how you want to split up the rep count

WOD
2 Person Teams
100 Front Squats (135/95)
40 HSPU
100 Deadlifts
40 Strict Pullups
100 KB Swings
40 T2B
100 Cal Row