CROSSFIT FENWAY BLOG

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WOD – SUNDAY, JUNE 3RD 2018

WOD
Three sets for max reps of:
45 seconds of Burpee Jumping Pull Ups
45 seconds of Box Jumps
45 seconds of Dumbbell Box Step-Overs
45 seconds of Dumbbell Push Press
45 seconds of Rowing (for Calories)
Rest 60 seconds

STRETCHING
2 Sets
Couch Stretch x 1 Minute
Adductor Stretch x 1 Minute
Pigeon Stretch x 1 Minute

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WOD – SATURDAY, JUNE 2ND 2018

WARM UP
2 rounds:
300 Meter Row
20 Air Squats
3-5 Wall Climb

ENDURANCE WOD
10 Minute AMRAP
200 Meter Run
10 Wall Balls
:30 Hollow Hold

Rest 3 minutes

10 Minute AMRAP
400/350M Row
10 Alt KB Snatch
10 alt plank ups

Rest 3 minutes

10 Minute AMRAP
40 DUs/Lateral Plate Hops
15 Ring Rows
10 Box Jumps

PARTNER WOD
In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
5 Burpees
10 Box Jumps
15 Wall Balls
200 Meter Run

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WOD – THURSDAY, MAY 31ST 2018

STRENGTH
5 Sets
Tempo Front Squats x 5 @ 30×1 (building)
Rest 2 Minutes

WOD
Every minute, on the minute, for 12 minutes: (4 sets of each)
Minute 1 – 12/8 Calories of Rowing
Minute 2 – 10 Bar-Facing Burpees
Minute 3 – 6 Power Cleans

Immediately followed by…

Two rounds for time of:
12/8 Calories of Rowing
10 Bar-Facing Burpees
6 Power Clean

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WOD – WEDNESDAY, MAY 30TH 2018

WARM UP
200 Meter Row
5 Inch Worms to Hollow
200 Meter Row
10 alt Scorpion Stretch
10 alt Lunges w/ Reach
200 Meter Row
5 Inch Worms to Hollow

WOD
30 Minute AMRAP
800 Meter Run or 1,000 Meter Row
25 Push Press (75/55)
50 Double Unders/100 Single Unders
12 KB/DB Single Arm Overhead Lunges (Right Arm)
12 KB/DB Single Arm Overhead Lunges (Left Arm)
2:00 Rest

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WOD – SATURDAY, MAY 26TH 2018

WARM UP
12 Minute AMRAP
3 Minute Row
+
:30s High Plank
10 Scap Retractions
20 Alternating Walking Lunges

ENDURANCE WOD
30 Minute AMRAP
Run 800M
20 Alternating DB Snatch
15 KB Goblet Squats
10 V-Ups
50 DUs/Lateral Plate Hops

PARTNER WOD
20 Minute AMRAP
10 alternating DB Snatch
5 Burpee Box Jump Overs
20/15 Calorie Row

*Partners will alternate rounds

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WOD – THURSDAY, MAY 24TH 2018

STRENGTH
Four sets of:
KB/DB Bulgarian Split Squats x 6 per side
Rest 90 seconds
KB/DB Single Leg RDL  x 6 per side
Rest 90 seconds

WOD
Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – 21 KB Swings AHAP
Minute 2 – 15 CTB Pull Ups/Pull Ups/Ring Rows
Minute 3 – 200 Meter Sprint
Minute 4 – Rest