CROSSFIT FENWAY BLOG

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WOD – 11-30-16

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WARM-UP
400m run
1 min step ups
1 min box jump step downs
10 light 10 med 10 heavy kb swings
10 strict pullups/10 ring rows
calf and shoulder mobility

WOD
5 Rounds
400m run
30 kb swings
20 pullups
10 box jumps

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WOD – 11-28-16

IMG_0579

WARM-UP
3 Sets
150m row
7-10 Strict T2B
7-10 BB deadlifts

STRENGTH
Power Clean 1.1 x 5 – @80% (heavier than last week) –
rest :10 bt lifts – rest 2:00 bt sets

WORKOUT
5 Rounds
9 Deadlifts (155/105)
9 Hang power cleans
12 cal row

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WOD – 11-27-16

IMG_3706

WARM-UP
Coaches Choice

SWOLE SUNDAY
4 Sets
10 SA Hammer curls
10 Skull Crushers
1 min ring plank

WOD
50 Burpee box jump overs for time
rest 1:1
250m row sprint
rest 1:1
25 bbjo
rest 1:1
150m row sprint

 

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WOD – 11-26-16

IMG_3725

ENDURANCE WARM-UP
Coaches Choice

ENDURANCE WOD
800m run
50 kb swings
50 Stepups
800m run
40 kb swings
40 stepups
800m run
30 kb swings
30 stepups

CROSSFIT WARM-UP
1k partner row switch every 250m during rest 10 front squats 10 box jump step down mobility
400m run as a team

CROSSFIT WOD
400m Run As a team
50 Front Squats 135/95
50 Box Jumps 24/20
500m Row
400m Run 40/40/400 300/30/30/30 etc.

 

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WOD – 11-24-16

IMG_3745

WARM-UP
800m run
10 front squats
10 push press
10 thrusters
15 ring rows
10 strict pull-ups
shoulder/hip mobility

WOD
“DANIEL”
50 Pullups
400m run
21 Thrusters (95/65)
800M Run
21 Thrusters
400M run
50 Pullups

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WOD – 11-21-16

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WARM-UP
3 Sets
150m row
7-10 Strict T2B
7-10 BB front squats

STRENGTH
5 Sets Power clean 1.1. @ 75% of max CJ (heavier than last week)
Rest :15 bt lifts and 1:45 bt sets

WOD
“THE CHIEF”
5 rounds – 3 min on 1 min off
3 Power cleans
6 pushups
9 air squats