CROSSFIT FENWAY BLOG

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WOD – MONDAY, FEBRUARY 19TH 2018

STRENGTH
Every 2 minutes, for 12 minutes (3 sets of each):
Station 1: :10 second Top of the ring dip + :10 bottom of the ring dip hold x 2
Station 2: 3-5 Wall climbs

WOD
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – 200/150 Row
Minute 2 – 15 Kettlebell Swings
Minute 3 – 10 Thrusters (95/65)
Minute 4 – 4-6 Strict Pull-Ups or 4-6 Tempo ring rows @ 3111

*Strict pull ups can be scaled up to strict chest to bar pull ups

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WOD – SUNDAY, FEBRUARY 18TH 2018

WOD

Every minute on the minute for 20 minutes
Minute 0-1: 15 KB push press + hold until :40 second mark
Minute 1-2: 30 Double Unders
Minute 2-3: 30 Mountain Climbers
Minute 3-4: 10 V-ups + :15 second Hollow Hold
Minute 4-5: :40s Front rack KB hold
+
Accumulate 50 reps of:
Hollow rocks or accumulate 2:00 in the hollow hold

 

STRETCHING

AMRAP10:
1 min German hang stretch
1 min straddle stretch
1 min quad stretch against the wall L-leg
1 min quad stretch against the wall R-leg
:30 PVC pull over stretch

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WOD – SATURDAY, FEBRUARY 17TH 2018

PARTNER ENDURANCE WORKOUT FOR BOTH CLASSES

WARM UP
2 sets
10 Partner hamstring curls
10 Jumping lunges
10 Push ups
10 Cossack Squats (5 each leg)
1:00 High plank

ENDURANCE WORKOUT

One partner runs to 200 meters
While one partner works on the following:

100 KB Swings
100 Lunges
100 Burpees
100 Box Step Up overs (hold KB or plate at chest)
100 DUs
100 Plank Ups

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WOD – THURSDAY, FEBRUARY 15TH 2018

STRENGTH
Every 2 minutes, for 12 minutes (3 sets of each):
Station 1 – Push Ups x 5-10 @ 3311 (3 sec down – 3 sec at the bottom – 1 sec up – 1 sec at the top)
Station 2 – Handstand hold x 45-60 seconds

WOD
Every 2 minutes for 12 minutes (6 sets)
2 Hang power cleans + 1 Push press

Rest 2 min at the end of the 12 minute mark

Then

5 Rounds For Time (12 min time cap)
12 Deadlifts (135/95 lb)
9 Hang Power Cleans (135/95 lb)
6 Shoulder to overhead (135/95 lb)

 

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WOD – TUESDAY, FEBRUARY 13TH 2018

STRENGTH
Three sets of:
Single arm DB strict shoulder press x 8 reps @ 3111
Rest 60 seconds
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Rest 60 seconds
Prone Plank Hold x 60 seconds
Rest 60 seconds

WOD
4 rounds for time:
30 Double unders/50 single unders
8 Single arm KB thrusters – Right arm (AHAP)
8 KB reverse lunges Right leg (hold KB in the front rack)
8 Single arm KB thrusters – Left arm (AHAP)
8 KB reverse lunges Left leg (hold KB in the front rack)
Rest :30

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WOD – SATURDAY, FEBRUARY 10TH 2018

ENDURANCE

Warm up: 

20 banded lateral steps each way

10 PVC Pipe pass thrus

10 alternating unweighted 1-leg RDL

10 glute bridges w/ 2 sec hold at the top

:30 second goblet hold (bottom of squat)

:30 second arch hold

 

Conditioning

3 rounds for time:

400 meter run

15 KB strict press

30 DB/KB Step Ups  (hold kb/db by your sides)

 

rest 5 minutes, and then complete

Every 8 minutes for 3 sets complete the following:

10 box jumps

10 KB/DB Push Press

Row for Calories until the 3:00 minute mark

Jump Rope for reps until the 5:00 minute mark

rest 3 minutes between each round

 

WOD

WARM UP AND TECHNIQUE WORK
20 Min to work on proper mechanics/bar path with the Power Clean

 

PARTNER WOD
5 Rounds for time – broken up however you decide

750 meter row

15 Power Cleans 135/95

20 Lateral burpees over the bar