CROSSFIT FENWAY BLOG

0
By
In WOD
Posted

Thursday, May 4th 2017 – Conditioning

Warm-Up
1 min step ups
10 Light KB swings
1 min Box jump step down
10 Mod KB swings
10 pushups
5 burpee box jump overs
PVC pipe snatch grip work

Strength
12 min to build to a heavy 3rm snatch grip push press + 3 ohs

WOD
75 Burpee Box Jump over
EMOM 4 T2b + 5 Kb swings

 

0
By
In WOD
Posted

Wednesday, May 3rd 2017 – Conditioning

Congrats to this guy on advancing to the 2nd round of qualifiers and then finishing 59th in the world in the loaded masters age group. Just comes to show that you can be a dedicated father, husband and friend and still make time to maintain fitness and fun!! Congrats buddy!

 

Warm-Up
250m row
1 min singles
20 banded goodmornings
20 RDL
clean build

Strength
Hang Squat clean above knee 7×1 – Pause above knee – start at 50% and build

WOD
6 min on 3 min off x 3 sets
4 Bar MU (4 pullup/4 pushups)
6 Hang Squat Cleans (135/95)
12 Deadlifts
30 Doubles

0
By
In WOD
Posted

Tuesday, May 2nd 2017 – Conditioning

Warm-Up
400m run
7-10 wide pushups
10 Air Squats
7-10 normal
200m run
7-10 diamond
10 Air Squats

Strength
5 Sets Close Grip Bench x 3 (30×1)
:30 GHD hold
rest 2 min

WOD
Tabata (8 rounds of :20 on – :10) (rest 1 min bt stations)
Row Cals
Situps
10m shuttle
Wallballs

0
By
In WOD
Posted

Monday, May 1st 2017 – Conditioning

Want a great meal service?? Pre cooked delicious tasting food delivered right to the gym. Use the company paleo power meals. Enter TeamBB to get 20% off your orders!!!!!!

 

Warm-Up
500m row
:15 Scap Squeeze
10 ring rows
10 per leg front to back lunges

Strength
4 Sets
16 Front to Back DB lunges (8 each leg) (forward/back = 1)
15 Banded Pull Aparts (switch sets bt overhand and underhand)

WOD
200 meter sled push inside (6 there and backs) (fast walk/jog weight on sled)
rest 5 min
50 Strict Pullups for time
or
50 Strict Banded Pullups