CROSSFIT FENWAY BLOG

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March 14th, 2017 – Conditioning

 

*Classes at  5am, 6am, 7am, 9am and open gym until noon only tm, Tuesday March 14th, 2017. The gym will be closed after that.IMG_8645

Warm-Up
1 min step ups
1 min box jump step down
1 min burpees

Strength
4 Sets
20 banded Pull aparts (switch between OH and underhand)
10 SA DB Upright Rows

WOD
For time
40 Box Jump overs (24/20)
20 Power Clean + Jerks (155/105)

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March 13th, 2017 – Conditioning

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Warm-Up
EMOM x 9
1 – 200/175m row
2 – 7 ring rows + 5 HRPU
3 – 7 Air squats + :20 hollow hold

Strength
Build to a 3rm weighted supinated grip pullup
no pullup = 5×3 strict pullup

WOD
21-18-15-12-9-6-3
HRPU
Walking Lunges (45/25)
Abmat Situps (45/25)

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March 8th, 2017 – Conditioning

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Warm-Up
3 rounds
25 singles
7 Strict kneeups/T2B
9 supermans
12 abmat situps
15 Banded Goodmornings

*hamstrings/shoulders

Strength
Deadlift – week 9
80%x3
85%x3
90% x 3 –
Add 10# to 90%

WOD
5 rounds each for time: (3 min time cap per rd)
50 Doubles (50 singles)
10 T2b
– rest 1 min

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March 6th, 2017 – Conditioning

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Warm-Up
EMOM x 9
1 – 200/175m row
2 – 7 ring rows + 5 kips
3 – 5 BJSD + 12 abmat situps

Strength
Build to a 5rm weighted ring dip
no ring dip = 5rm weighted pushup
no weighted pushup = 5 pushups w (51×1)

WOD
10-1 – C2B Pullups
1-10 – Box Jump overs (30/24)