CROSSFIT FENWAY BLOG

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WOD – Thursday, January 4th 2018

*Due to the impending snow storm thursday 1/4/18 Morning classes only 5,6,7,9Am.  You do not need to sign in. Just show up and workout before the storm!

Warm-Up
2 rounds
250m row each
10 walking lunges
10 strict pull-ups

10 squat cleans

Strength
3 Sets
Bulgarian Split Squats x 10 each leg (31×1)
Pushups x 7-10 – use weight if needed

WOD

*Partner WOD**

90 Wallballs

60 cal row

30 squat cleans (155/105)

60 cal row

90 wallballs (20/14)

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WOD – Tuesday, January 2nd 2018

Warmup
3 min row
10 squat jumps over row
10 burpees
10 moderate weight russian KB swings

Strength
Back Squats take 12 min to establish a heavy single for the day
*no fails

WOD
EMOM x 30
1 = 15 Heavy Russian KB swings
2 = 12 – 15 Heavy Wallballs
3 = 12-15 Burpees

*choose a number to stay consistent at each round!