CROSSFIT FENWAY BLOG

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WOD – 8-9-16

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WARM-UP
1 min singles
rest :30
1 min doubles

STRENGTH
3 sets
:30 ring plank hold or plank hold
40ft hs walk or hs hold

WOD
For time:
75 kb swings for time (53/35)

Rest 3 min

For time:
20/16 wall climbs

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WOD – 8-8-16





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WARM-UP
500m row
then:
3 rounds of
10 ring rows
1 lap KB farmers carry

STRENGTH
Build to a heavy double back squat in 12 minutes
then:
3×2@90%

WOD
FT:
30 Squat Clean Thrusters – increasing load
10 @ 95/65
10 @ 115/75
10 @ 135/85

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WOD – 8-6-16

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WARM-UP
500m row each person
10 box jump step down
10 pushups
10 situps
10 ring rows

WOD
TEAMS OF 2
200 Abmat Situps
150 Cal Row
100 Box Jump Overs
75 Burpees
50 Pushups
25 Rope Climbs

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WOD – 8-4-16

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WARM-UP
COACHES CHOICE

STRENGTH
3 sets
A1. KB Single leg Dead lift x 6-8 @ 31×1
A2. 50m SA OH Carry
A3. wtd pronated chinnups x 2.1

WOD
“Jackie”
1K row
50 thrusters (bar)
30 pullups

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WOD – 8-3-16

 

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WARM-UP
coaches choice

STRENGTH
Build to a 3rm weighted ring dip
no ring dip =e2mom x 5 sets – 6 pushups 31×2 tempo

WOD
21-18-15-12-9-6-3
t2b
box jump
emom = 3 pushups or ring dips (UB)

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WOD – 8-1-16

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WARM-UP
EMOM x 9
1=9/7 cal row
2= 10 air squats 10 v-ups
3 = :15-:20 top of chinup hold

STRENGTH
Back Squat – Build to a challenging set of 3 @ 30×1 in 12 mins
then 3×3@90% of Max – every 2:30

WOD
4 rounds for time
21 wallballs (20/14)
15 kb swings (53/35)
9 cal row

 

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WARM-UP
400m run
10 air squats
10 ring rows
10 pushups
10 burpees
10 wallballs
– review and drill movements

WOD
Share and split up reps however you and your partner want.  One partner working at a time
30:00 Time Cap

“Fran”
4 Rounds
15 Thrusters 95/65#
15 Pullups

Bear Crawl 4 Lengths (together)

“Grace”
30 Power cleans and jerks 135/95#

Bear Crawl 4 Lengths (together)

“Part Angie”
150 Pushups
200 Situps

Bear Crawl 4 Lengths (together)

“Karen”
150 Wallballs

Bear Crawl 4 lengths (together)

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WOD – 7-29-16

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WARM-UP

500m row x 3 – rest 2:30 – sustainable efforts

STRENGTH
3 sets
A1. double KB front squat x 4-6 / side @ 22×1
A2. walking DB OHL x 12-14 steps
A3. superman x 12-15

WOD
4 sets:
200m run
9 alt Overhead Lunges (95/65)
6 burpee box overs (24/20)
3 wall climbs

rest 2 minutes:

Goal: HIGH POWER OUT PUT same time / round