CROSSFIT FENWAY BLOG

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Tuesday, April 18th 2017 – Conditioning

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                   OH HEYYYYYYYY!

 

Warm-Up
2 min singles
rest :30
1 min doubles
7-10 wide pushups
7-10 Supinated Grip Pullups
7-10 normal pushups
7-10 Pronated Grip Pullups
7-10 diamond pushups

Strength
Bench press
build to 5rm close grip w a 30×1 tempo

WOD
10 Min AMRAP
40 Doubles
8 Pull-ups
8 Pushups

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Saturday, April 15th 2017 – Conditioning

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-i apologize this was on last weeks programming but we changed it on the board.

ENDURANCE WOD
10 min row cals @80% –

25 min EMOM
1. 12 medball cleans
2. :40 jump rope
3. :30 HS hold
4. 15-20 BW squat jumps
5. 12 ring rows

Partner WOD
1000m Row
50 Squat Clean Thrusters 95/65
75 Box Jumps 24/20
100 Wallballs
1000m Row
50 Squat Cleans
75 Burpee Box Jumps
100 Wallballs
1000m Row

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Wednesday, April 12th 2017 – Tester

FullSizeRender 6– The Kettleball come celebrate our 1 year anniversary and Reebok Back Bay 5 year anniversary with all coaches and athletes.  Dress to impress and have some fun!!!!

Warm-up
150m row x 4 – increase speed – rest :30
10 RDL
30 single unders
10 Deadlifts
30 double unders

Strength
Build to a 1rm DL
50%x5
60%x4
70%x3
80%x2
90%x1
95%x1
100%+x1
100%+x1

WOD
“ANNIE”
50-40-30-20-10
Double Unders
Abmat Situps

 

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Tuesday, April 11th 2017 – Tester

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Warm-Up
1k row
every 250m =
muscle clean + strict press x 5 – set 1
hang power clean + push press x 5 – set 2
power clean + push jerk x 5 – set 3
Split jerk x 5 – set 4
+ 1 min flutter kicks

Strength
EMOM X 10
1 Split Jerk Build to a Max
then:

WOD
“Grace”
30 CJ for time

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Monday, April 10th 2017

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BENCHMARK WEEK SESSION 2!!!!! LETS GOOOOOOO!!!!!

 

Warm-up
400m run x 2
10 air squats
10 pushups
5 strict pull-ups or ring rows

Strength
4 Sets
5 Back Squats – same across AHAP
6 SA DB Rows (30×1)
*heavier than last week

WOD
“CINDY”
AMRAP 20
5 Pullups
10 Pushups
15 Air Squats