CROSSFIT FENWAY BLOG

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WOD – SATURDAY, APRIL 14TH 2018

ENDURANCE

WARM UP
2 rounds
:30 Jump rope
1:00 Hollow hold
:30 Jump rope
10 Ring rows @ 30×1

ENDURANCE WOD
Every 4 min for 8 sets
20/15 Calorie row
15 kettlebell swings
3-5 strict pull ups/ring rows

*Increase the Calorie row by 2 calories per round. And increase the kettlebell swing reps by 2 reps per round. The last round will be the following
36/31 Calorie row
31 kettlebell swings
3-5 strict pull ups/ring rows

 
PARTNER WOD

For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:
15 KB swings
8 Chest-to-Bar Pull-Ups/Pull Ups/Ring Rows
Rest 4 minutes, and then…
200 meter run
8 Burpee Box Jump-Overs (24″/20″)
Rest 4 minutes, and then…
15 Calorie row
8 Toes to Bar

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WOD – FRIDAY, APRIL 13TH 2018

STRENGTH
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest 90 seconds after each leg is completed
L-Seated Dumbbell Press x 8-10 reps @ 2011
Rest 90 seconds
Side Plank x :45 each side
Rest 90 seconds after each side is completed

WOD
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Burpees Over the Erg

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WOD – TUESDAY, APRIL 10TH 2018

STRENGTH
Four sets of:
Front Rack KB/DB Walking Lunge x 20 steps
Rest 60 seconds

WOD
Complete as many rounds and reps as possible in 5 minutes of:
20 KB Swings
10 Goblet Squats

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:
5 DB Man-Makers
8 Burpee Box Jump Over

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Push-Ups

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WOD – MONDAY, APRIL 9TH 2018

STRENGTH
Three sets of:
KB Death March x 6-8 reps each leg @ 20X1
Rest 45 seconds
Single-Arm Kettlebell Shoulder Press x 6-8 reps each arm
Rest 45 seconds
Strict Toes to Bar x 3-5 reps
Rest 45 seconds

WOD
Four sets of:
Row 300/250 meters
12 Box jumps step downs
Rest 60 seconds
50 Double Unders
8 Burpee CTB pull ups
Rest 60 seconds

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WOD – SUNDAY, APRIL 8TH 2018

PARTNER WOD

For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:

8 minute AMRAP
16 Kettlebell Swings
8 Strict Pull-Ups/Ring Rows

Rest 4 minutes, and then…

8 minute AMRAP
8 Burpee Box Jump-Overs
8 Push Ups

Rest 4 minutes, and then…

8 minute AMRAP
8 Alternating Single-Arm Dumbbell Snatches
8 V-Up

 

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WOD – SATURDAY, APRIL 7TH 2018

ENDURANCE WOD

Every 5 Minutes x 20 minutes
12/9 Cal Row
8 burpee Box jump overs (20″)
3 Wall Climbs
*Scale reps as needed*

Rest 4 minutes, then

21-15-9
Push Ups
15-10-6
Renegade rows

 

PARTNER WOD
AMRAP x 10
30 cal row
20 STO 95/65

REST 2 min, then

AMRAP x 10
30 burpee over the erg
20 Back squats 95/65

REST 2 min, then

AMRAP x 10
30 DU
20 WB