CROSSFIT FENWAY BLOG

0

WOD – Tuesday, October 10th 2017 – Conditioning

***HUGE ANNOUNCEMENT!!! 2017 Internal Throwdown on Saturday October 28th from 9am – 2pm. This is going down at Reebok CrossFit Back Bay.  All skill levels and abilities are welcome. Make sure you dress in your halloween best. Email bern@reebokcrossfitbackbay.com by the end of the week to be assigned to a team or to volunteer!

Warm-Up
3 Min row
10 russian KB swings
2 min row
10 stiff Leg DL
10 American KB swings
10 KB DL

STRENGTH
4 SETS
Pendlay Row x 4 @1112
Rest :30
4 Stiff Leg DL @3111

WOD
AMRAP 12
400M/375M Row
20 KB swings (53/35)
10 KB DL

0

WOD – Monday, October 9th 2017 – Conditioning

***HUGE ANNOUNCEMENT!!! 2017 Internal Throwdown on Saturday October 28th from 9am – 2pm. This is going down at Reebok CrossFit Back Bay.  All skill levels and abilities are welcome. Make sure you dress in your halloween best. Email bern@reebokcrossfitbackbay.com by the end of the week to be assigned to a team or to volunteer!

Warm-Up
1 min step-ups
10 strict press
1 min Box Jump Step Down
10 Push Press
10 Air Squats

Strength
Back Squat
4 Sets
Buid to a 7RM (30X1)

WOD
AMRAP 2 Min
10 Box Jump overs
10 Push Press (95/65)
Rest 2 Min X 4 Sets
*Start from where you left off

0

WOD – Saturday, October 7th 2017 – Conditioning

Endurance
22 min amrap
15/12 cal row
3 box jumps
3 burpees
15/12 cal row
6 box jump overs
6 burpees
*continue adding 3 reps for box jumps and burpees each round

CORE
50 banded pulldowns
50 oblique toe touch
25 banded pulldown

PARTNER WOD
Teams of 3
2013 crossfit games team workout
50 Deadlifts (225/155)
60 c2b pullups
70 power cleans (155/105)
80 pullups
90 push press (115/75)
100 t2b

0

WOD – Friday, October 6th 2017 – Conditioning

Warm-Up
EMOM x 9
1 = :20 mountain climbers + :20 jumping jacks
2 = 5 strict press + 5 push press + 5 front squats + 5 thrusters
3 = 5-7 strict pull-ups +5-7 or ring rows

Strength
4 Sets
Build to a 3rm Supinated Grip Pullup
then:
1 set ME strict Supinated grip pullups
Then:
Max 3″/1″ def pushups  – once you rest more than :2 at top set is over

WOD
For Time
27-21-15-9 – thrusters (95/65)
4-3-2-1 – LLRC or Rope CLimbs