CROSSFIT FENWAY BLOG

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WOD – MONDAY, MARCH 19TH 2018

STRENGTH
Back Squat
*Set 1 – 6 reps
*Set 2 – 8 reps
*Set 3 – 10 reps
*Set 4 – 8 reps
*Set 5 – 6 reps
(Use the same load for all 5 sets.)
Rest 60 seconds
Banded Face Pulls x 12-15 reps @ 2111
Rest 60 seconds

WOD
Three rounds for time of:
50 Double-Unders/50 Lateral Hops over the DB/KB
10 Knees to Elbows
15 DB/KB Thrusters

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WOD – SATURDAY, MARCH 17TH 2018

ENDURANCE WORKOUT

WARM UP
3 minute aerobic work
Then
2 Rds
6 Half Kneeling Kettlebell Press/arm
1:00 Side Plank per side
10 bottom of the Squat T-spine twists (5 per side)

ENDURANCE PARTNER WOD
For Time
One partner rows 20 calories while one partner chips away at the work below:
75 KB Swings
75 Lunges
75 Burpees
75 Box jumps (step down)
75 Hollow rocks

 

St Patrick’s Day TEAM WOD
AMRAP 24
17 Power Cleans 95/65
17 Bar Facing Burpees
17 Barbell Front Rack Lunges
17 Barbell Thrusters

* One partner works while the other partner rest

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WOD – FRIDAY, MARCH 16TH 2018

Workout 18.4

For time:
21 deadlifts, 225/155 lb.
21 handstand push-ups
15 deadlifts, 225/155 lb.
15 handstand push-ups
9 deadlifts, 225/155 lb.
9 handstand push-ups
21 deadlifts, 315/205 lb.
50-ft. handstand walk
15 deadlifts, 315/205 lb.
50-ft. handstand walk
9 deadlifts, 315/205 lb.
50-ft. handstand walk

Time cap: 9 min.

 

Scaled Workout 18.4

For time:
21 deadlifts, 135/95 lb.
21 hand-release push-ups
15 deadlifts, 135/95 lb.
15 hand-release push-ups
9 deadlifts, 135/95 lb.
9 hand-release push-ups
21 deadlifts, 185/135 lb.
50-ft. bear crawl
15 deadlifts, 185/135 lb.
50-ft. bear crawl
9 deadlifts, 185/135 lb.
50-ft. bear crawl

Time cap: 9 min.

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WOD – WEDNESDAY, MARCH 14TH 2018

WOD
Every 10 minutes for 3 rounds
2 minutes of rowing
4 wall climbs
14 DB/KB Alternating snatches
45 Double Unders
2 minutes of rowing

* Rest what is left in the 10 minutes
** Pace, Pace, Pace! Aim for consistent or negative splits

STRENGTH
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Nose-to-Wall Handstand Hold
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Hollow Body Hold
Station 4 – 60 seconds of Side-Plank Hold (Right Side)

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WOD – MONDAY, MARCH 12 2018

WOD
Every 2 minutes, for 24 minutes (3 sets):
Station 1 – Deadlift x 6 reps @ 4011
Station 2 – Alternating Lateral Lunge x 20 reps @ 2011
Station 3 – Supine Ring Row x 10 reps @ 2111
Station 4 – Side Plank x 40 seconds each side

STRENGTH
Three rounds for time of:
400 Meter Run (500 meter row depending on the weather)
20 Alternating Reverse Lunges with Kettlebells
20 V-Ups