CROSSFIT FENWAY BLOG

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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

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WOD – SATURDAY, MARCH 31ST 2018

ENDURANCE TEAM WOD FOR BOTH CLASSES

WARM UP
T-spine rotations x each side
Active calf stretch x 15 each side
Ankle rotations x :30 each side
Walking Lunges x 10 each side
High knees x 2 lengths of the gym

WOD
In Teams of two, complete the following

Min 0-10 complete
800 Meter run + 100 WB (20/14)

Min 10-18 complete
600 Meter run + 50 T2B

Min 18 – 24 complete
400 Meter run + 30 Pull ups

Min 24 – 30 complete
200 Meter run + AMRAP burpees

Teammates run together but split all other work as they see fit

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WOD – FRIDAY, MARCH 30TH 2018

STRENGTH
Every 2 minutes, for 18 minutes
Station 1 – Max effort push ups in 1 minute
Station 2- Arch hold x 1:00
Station 3 – 8 KB Front Rack Split Squats (Left Leg) + 8 KB Front Rack Split Squats (Right Leg)

WOD
Complete as many rounds and reps as possible in 12 minutes of:
18 Box Jump Step Downs
12 Alternating Dumbbell Snatches
6 L-Seated DB Press

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WOD – WEDNESDAY, MARCH 28TH 2018

WARM UP
3 rounds
1 minute row (building every 15 seconds)
Calf extensions (10 per side)
1 Minute High Plank
5 Push ups

WOD
Every 3 minutes, for 36 minutes (3 sets of each):
Station 1 – 500 meter row
Station 2 – 50 Double Unders/Lateral Bar Hops + 30 Kettle Bell Swings
Station 3 – 400 Meter run
Station 4 – 10 Strict Pull Ups/Horizontal Ring Rows + 15 Hand Release Push Ups

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WOD – SATURDAY, MARCH 24TH 2018

ENDURANCE PARTNER WOROUT – For both classes

WARM UP
Ankle/calf smash with KB handle x :40s per side
Foam roll quads/Upper back x 1-2min
+
2 Rds
6 Half Kneeling Kettlebell Press/arm
12 Side Plank Rotations/arm
10 bottom of squat T-spine twists (5 per side)

ENDURANCE WORKOUT
AMRAP 12 min

Partner 1: Row 600 meters

Partner 2 AMRAP
40 Mountain Climbers
6 Hand Release Push Ups

**Switch every time one partner completes the row.

REST 3 MINUTES

12 minute AMRAP

Partner 1: Row 600 meters

Partner 2- AMRAP
8 weighted sit ups-straight arm
5 TTB

** Switch every time one partner completes the row.

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WOD – FRIDAY, MARCH 23RD 2018

Workout 18.5 

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters (100/65)
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

 

Workout 18.5 scaled

Complete as many reps as possible in 7 minutes of:
3 thrusters (65/45)
3 jumping chin-over-bar pull-ups
6 thrusters
6 jumping chin-over-bar pull-ups
9 thrusters
9 jumping chin-over-bar pull-ups
12 thrusters
12 jumping chin-over-bar pull-ups
15 thrusters
15 jumping chin-over-bar pull-ups
18 thrusters
18 jumping chin-over-bar pull-ups