CROSSFIT FENWAY BLOG

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WOD – TUESDAY, MAY 1ST 2018

STRENGTH
Four sets of:
Back Squat x 6 reps @ 30X1
Rest 60 seconds
Banded Glute Bridges x 20 reps
Rest 2 Minutes

WOD
Complete as many rounds and reps as possible in 10 minutes of:
1 Deadlift (115/75)
1 Hang Power Clean
1 Front Squat
1 Push Press
(You must perform 5 burpees any time the weight settles on the ground.)

* For those who took Strength class last night, sub Lateral Lunges x 6 reps for each leg for Back Squats.

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WOD – MONDAY, APRIL 30TH 2018

STRENGTH
Four sets of:
Weighted Pull-Up x 2-3 reps
Or
Supine Ring Rows x 10-12 reps
Rest 15-20 seconds
Strict Pull-Up x Max Reps
Or
Supine Chest to Ring Hold x Max Effort
Rest 15-20 seconds
Prone Plank Hold x 1 minute
Rest 2 minutes

WOD
10 Minute AMRAP
25 DU/Lateral Bar Hops
1 round of Cindy (5 Pull ups, 10 Push Ups, 15 Air Squats)
25 DU/Lateral Bar Hops
2 rounds of Cindy
25 DU/Lateral Bar Hops
3 rounds of Cindy
Continue until the 10 minute mark

* Sub Difficult Jumping Pull Ups for Pull Ups

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WOD – SUNDAY, APRIL 29TH 2018

PARTNER WOD
In teams of four, complete as many rounds as possible in 24 minutes of:
Station 1: 20 Burpees
Station 2: 20 Wall Ball Shots
Station 3: 20 Ab Mat Sit-Ups
Station 4: Rest Station

Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station and are ready to move on.

STRETCHING
2 sets
Couch Stretch – 1 minute per side
+
Adductor Stretch x 15 reps

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WOD – SAYURDAY, APRIL 28TH 2018

ENDURANCE

WARM UP
3 minute easy row
plus 2 rounds:
8 Squat reaches per side
1 inchworm + 2 push ups x 3 reps
10 goblet squats

ENDURANCE WOD
7 Rounds For Time:
3 Wall climbs
5 Burpees over erg
18 American KB Swings
18 Cal Row
8 Push Ups
Rest 60s btw rds

*Aim to keep rounds consistent!! Dont start too hard!

PARTNER WOD
30 Minute AMRAP
Partner Filthy Fifty
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1/.75 pood)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press (45/35 lb)
50 Supermans
50 Wall Balls (20/14 lb)
50 Burpees
50 Double-Unders

*One person works at a time

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WOD – WEDNESDAY, APRIL 25TH 2018

WARM UP
2 rounds:
200 Meter Run
8 Lateral Lunges or Cossack Stretch
10 Active Calf Stretches Per Side
1 Inchworm + 2 Push Ups x 3
10 Goblet Squats

WOD
Against a 5-minute running clock, complete:
500 Meter Row
400 Meter Run
Alternating KB Front Rack Lunge x Max Reps (in remaining time)

Rest 3 minutes between sets, and complete a total of 4 sets.

If you know that you’ll take more than 4 minutes to row and run, reduce the distance of one or both so that you have at least one minute to perform lunges.

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WOD – SUNDAY, APRIL 23RD 2018

PARTNER WOD

20 minute AMRAP.  Partners will alternate each round

200 meter sprint

20 American kettlebell swings

10 Goblet Squats

5 Burpees as fast as possible

 

STRETCHING
AMRAP10:
:30 banded lat stretch/side
:30 PVC pull over stretch
:30 lean forward hip stretch (right)
:30 lean backward ham stretch (right)
1 min split (right)
:30 lean forward hip stretch (left)
:30 lean backward ham stretch (left)
1 min split (left)