CROSSFIT FENWAY BLOG

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WOD – 6-27-16

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WARM-UP
1 min step ups
1 min box jump step down
10 air squats
10 strict knee ups
1:15 hold at bottom of back squat
– hip mobility

STRENGTH
2 Sets – E2:30
Back squat x 8 @ 30×1 –
Back Squat x 6 @ 30×1
Back Squat x 4 @ 30×1

WOD
5 rounds for time:
20 UB walls balls (20/14)
10 BJSD  (24/20)
5 strict knees to elbows

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WOD – 6-23-16

 

 

 

 

 

*Saturday from 11-1 we will be hosting a Grand reopening of the new CrossFit Fenway.  We will have a little fun throwdown workout planned for everyone!  Some of the workouts might include some donut eating, cheeseburger action and some extra surprise stuff for everyone! Hope to see everyone out there!!!

 

 

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WARM-UP
12 min EMOM
1 = 200/175m row
2 = 8 Deadlifts + 8 Walking Lunges
3 = 4 Hang Muscle Cleans + 4 Hanging Leg raises

* review movements

STRENGTH
5×4 @70% of last weeks 1rm double OH grip deadlift – 31×1 (change of plans on tempo work!)

WOD
5 rounds for time:
5 Deadlifts (155/105)
6 Hang Power Cleans
7 Front Squats
8 T2B

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WOD – 6-22-16

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*Saturday from 11-1 we will be hosting a Grand reopening of the new CrossFit Fenway.  We will have a little fun throwdown workout planned for everyone!  Some of the workouts might include some donut eating, cheeseburger action and some extra surprise stuff for everyone! Hope to see everyone out there!!!

*We have just added a beginner weight lifting class at 7pm Wednesday night!

WARM-UP
12 min
400m run
8 Single arm + single leg KB DL
6 Single arm KB press
:30 hollow body hold
* shoulder mobility

WOD
150 Doubles
30 KB snatches alternating arms (53/35)
150 Doubles
30 Kb snatches

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WOD – 6-21-16

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Hey Athletes….
As some of you may know our team, Team Back Bay qualified for the CrossFit games in California.  Molly and I who both represent Back Bay and CrossFit Fenway are both part of this team.  This is our 4th year in a row competing at the CF games and look forward to represent you all in California.

With that being said we have some cool fundraising ideas as well as gym parties and raffles coming up to help support our teams trip to California.
A. https://www.gofundme.com/28bmbuk – for those who cannot make it to any of our gatherings feel free to click the link and donate!

B. Saturday June 25th at Ascend Boston 295 Franklin Street, at 6pm we will be hosting a congratulations party.   Details are as follows…
-50 free Apetizers at 6pm sharp
-Exclusive Team Back Bay Games Tshirts to be sold at that night
-A winner take all raffle for a Years free membership
– 4 New England Patriots Tickets
– A photography session
– 3 – 1 on 1 personal training sessions with any athlete of your choice.
-No Cover Charge
-You get to spend the entire night with the Only Team in Massachusetts to make the Games!!!!

WARM-UP
3 Sets done @70% effort
2 Laps Around rig SA KB carry / ARM
15 russian twists / side
1 wall climb + :35 handstand hold in hollow body

STRENGTH
Strict Press 4×6 @ 21×1, rest 2 mins

WOD
10 min AMRAP
200m run
12 AKBS
6 Hand Release Push- ups
3 wall climbs

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WOD – 6-20-16

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WARM-UP
1 min Singles
rest :30
1 min Doubles
10 air squats
10 ring rows
:30 squat hold with bar on back rack
hip and lat mobility

STRENGTH
2 sets
Back Squat x 10 @ 30×1 – moderate,
rest 2 mins
Back Squat x 8 @ 30×1,
rest 2mins
Back Squat x 6 @ 30×1,
rest 2mins

WOD
2 rounds for time
25 Box Jump overs (24/20)
25 C2B

* EMOM 2 Squat Cleans @ (155/105)

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WOD – 6-19-16

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SWOLE CITY SUNDY
4 Sets
Single Arm DB press – Alternating 8 each arm 2111
rest :30
DB reverse flys – 12 reps 3111
rest :30
20 partner assisted leg raises

WOD – REPEAT FROM 3-13-16
4 sets
15 cal air dyne sprint
20m sprint
10 burpees
rest 3 min

 

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WOD – 6-18-16

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WARM-UP

500m row
10 pushups
15 ring rows
20 Abmat situps
review and drill days movements

WOD
2013 CROSSFIT GAMES TEAM CHIPPER – teams of 3
50 Deadlifts (225/155)
60 Pullups
70 Power Cleans (135/95)
80 C2b Pullups
90 Power Snatches (95/65)
100 T2b

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WOD – 6-17-16

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WARM-UP
AMRAP 6
8 light KB swings
1 there and back
8 ring rows
8 Knee ups

STRENGTH
3 sets
A1. FLR x :40
A2. 20 sec top of chinniup hold (supinated) + 5 second negative
A3. 12 alt. bicep curls

WOD
Every 3 minutes x 5 sets
Run 200m
15 Russian KBS
7 Burpees
5 TTB