CROSSFIT FENWAY BLOG

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WOD – 2/5/17

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WARM-UP
Coaches Choice

SWOLE CITY

3 SETS
:30 HS Hold
:30 Chin over bar hold (pronated grip)
:30 Bottom of Pushup
:30 Weighted Plank

WOD
4 rounds each for time:
12 Cal Row
8 Burpee Over Row
12 Kb Swing
rest 2 min

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WOD – 2/4/17

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ENDURANCE WOD
Death by 10m shuttle
rest 5 min
Death by cal row
rest 5 min
40/30 cal AB for time

WOD Teams of 3:
AMRAP 25:
100 Calorie row
50 Clean & Jerks (95/65)
100 Calorie row
50 Clean & Jerks (135/95)
100 Calorie row
50 Clean & Jerks (155/105)
100 Calorie row
Max Clean & Jerks (185/135)

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WOD – 2/2/17

 

*We have a special guest coach coming tomorrow AM to lead you guys through Fran! Lets just say she is a awesome coach and pretty decent CrossFitter!!!IMG_0382 2

WARM-UP
1 min stations x 2 sets – :15 transition in between
Row
Single Unders
15 Ring Rows
10M Shuttle sprints
Air squats

STRENGTH
5 Sets
:40 kb front rack hold AHAP
10-15 abdominal ring tucks

WOD
“FRAN”!!!!!
21-15-9
Thrusters (95/65)
Pull-ups

 

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WOD – 1/31/17

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WE ARE RUNNING DRESS WARM!!!!!

WARM-UP
800M run
10 light kb swings
10 strict pull-ups or ring rows
*lats/shoulders/hamstrings

STRENGTH
4 Sets
8 Arnold Press
10 SA bent row
rest 2 min

WOD
Helen
3 rounds
400m run
21 kb swings (53/35)
12 pullups (banded pullups)

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WOD – 1/30/17

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Benchmark week!!!!!!! Everyone come on in and hit the se awesome CrossFit Staple workouts!

WARM-UP
EMOM X 12 MIN
1 – 10 Walking Lunges + 12 Abmat situps
2 – 5 DL 5 Hang Cleans + 5 Front Squats
3 – 50ft bear crawl

WOD
“Elizabeth”
21-15-9
Squat cleans (135/95)
Ring dips

ACCESSORY
4 Sets
8 Bulgarian Split Squats (3131)
10 Back Ext w :10 hold on rep 10

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WOD – 1/29/16

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SWOLE CITY
STATIC HOLD!!!
4 SETS
:30 Chin over bar hold
:30 top of ring dip hold
:30 bottom of ring dip hold
:30 weighted wall sit hold
:30 hollow body hold
:30 rest

WOD
25 cal AB
rest 3 min
50 cal row
rest 3 min
25 burpee box jumps (24/20)

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WOD – 1/28/16

ENDURANCE WOD
21-15-9-9-15-21 Cal Row
10M shuttle runs
Burpees Box Jump overs

CROSSFIT WOD
32 Min Cap Complete
10 Rounds of the Following
10 Burpee Box Jump Overs 24/20
14 Thursters 95/65
18 Partner Abmat Wallball Passes
both team members go down, one with the back one without, then they pass it for the next rep