CROSSFIT FENWAY BLOG

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WOD – 10-5-16

IMG_3099

WARM-UP
1 min stations x 2 of each
AB
singles
row
200M run

STRENGTH
Build to 5rm Weighted Pullup
No pull-ups = 5×3 negatives (31A3)

WOD
5×3 Min Amrap
5 Russia KB swings – heavy
7 HRPU
9 Air Squats
-rest 1 min

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WOD – 10-4-16

 

 

 

*Monday October 10th Columbus day we will have 2 classes at 9:00am and 11:00am.  IMG_3100

WARM-UP
EMOM x 9
1 – 200/175m row
2 – 3 Tall jerks + 3 Split jerks
3 – 30 doubles + 7 strict kneeups

STRENGTH
5 sets
A1. 3 Split jerks (building) (:3 pause in each catch)
A2. 10 Weighted DB situps
rest :90

WOD
1-10
DeadLifts (225/155)
T2B
(10 min cap)

rest 5 mins

10-1
cal row
35 DU
(10 min cap)

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WOD – 10-3-16

IMG_0521

WARM-UP
2 Rounds
200m run
10 air squats
10 strict press
10 Front Squats
10 push press

STRENGTH
12 Min Emom Build to a 1rm Squat Clean Thruster

WOD
50 thrusters for time (135/95)
*every break = 200m run

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WOD – 10-2-16

IMG_0454

WARM-UP
250m row
200m run
review and drill movements

SWOLE SESSION
3 Sets
12 barbell bicep curls
12 DB Side Raise
1 min weighted plank hold

WOD
5 Sets Each for time
20 cal row
200m run
10 KB snatches

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WOD – 10-1-16

IMG_0455

WARM-UP
400m run
5-7 min mobility
review and drill movements

WOD
400 M Run Together
100 Push Press (split evenly) 95/65
50 T2B (Split Evenly)
100M OH Walking plate lunge 25/10 (PARTNERS LUNGE TOGETHER)
50 Cal Row (split evenly)
100 Power Cleans
400M Run Together
100 Burpees (split evenly)

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WOD – 9-28-16

IMG_4951

WARM-UP
10 burpees easy pace
10 air squats
10 box jump step down
hip mobility
calves

STRENGTH
4 Sets
15 Kb Goblet Squats (ahap)
1 Lap Farmers Carry
25 banded tricep press downs

WOD
AMRAP 10
10 Cal Row
5 Burpee Box Jump Overs (24/20)