CROSSFIT FENWAY BLOG

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In WOD
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Saturday, April 1st 2017

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Endurance WOD
6×3 min on 1 min off
Rows 1 + 2 – 24 Strokes per minute
Rows 3 + 4 – 26 Strokes per minute
Rows 5 + 6 – 28 strokes per minute

rest 3 min

W partner for time
200 wallballs

CrossFit WOD
1000m Row
50 Power Cleans (135/95)
40 pullups
800m Row
40 STOH
30 pull-ups
600m Row
30 Front squats
20 pull-ups
400m Row
20 Power cleans
10 pull-ups
200m Row
10 STOH
5 pull-ups

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In WOD
Posted

Wednesday, March 29th 2017

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Warm-up
300/200/100m row
after each set
10 banded goodmornings
8 walking lunges
6 goblet squats

Strength
Deadlift
EMOM x 5
3 Singles @50% of 1rm –
pull AFAP
– NO YANKING!!!!

WOD
6 rounds for total time
250m row sprint
14 walking lunges goblet hold(53/35)
– rest 2 min

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In WOD
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Tuesday, March 28th 2017

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Warm-Up
2 min singles
1 min doubles
:30 backwards singles
hang power clean + push press x 5
hang power clean and push jerk x 5
hang power clean and split jerk x 5

 

Strength
Build to a heavy but perfect
1 Push press
2 Push jerks
3 split jerks

WOD
“GWEN”
15-12-9
Clean and Jerks
*must be UB

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In WOD
Posted

Monday, March 27th 2017

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Warm-Up
500m row
10 ring rows or 5 strict + 5 kipping pull-ups
10 Air Squats
10 pushups

* lats/hips

Strength
4 Sets
Build to a heavy set of 5 reps – (1st set = last weeks last set of 10 reps)
3 Weighted strict pullups + last set ME strict
– A new set starts every 4 min

 WOD
“Chelsea”
EMOM x 20
5 pullups
10 pushups
15 squats
*if you cant keep up with the EMOM becomes a AMRAP with the remaining time