CROSSFIT FENWAY BLOG

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WOD – Monday, September 11th 2017 – Conditioning

Warm-Up
250m row
200m run
*mobility
*review all movements
*Set up and stretch

9/11 Tribute WOD
For Time:
2001m Row or 2001m Run (1.25 miles)
11 Box Jumps (30″/24″)
11 Thrusters (115#/75#)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (175#/125#)
11 HSPUs
11 KB Swings (70/53)
11 Toes to Bar
11 Deadlifts (175#/125#)
11 Push Press (115#/75#)
2001m Row or 2001m Run (1.25 miles)
***if you run first you will row 2nd, if you row 1st you will run 2nd.

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WOD – Saturday, September 9th 2017

ENDURANCE
AMRAP 25
200m run
20 Wallballs
200m run w medball
rest 1 min

CORE
2 sets
30 situps
30 russian twists

PARTNER WOD
Partner WOD
A. (0:00-5:00) Hang Power Clean You pick the weight – most amount of weight moved….
Weight x reps = your score for A.
i.e 75×100 reps = 7500
135×60=8100

B. (10:00-15:00) Max Calories on rower – Switching every 10 cal

C. (20:00-30:00)
10 Min
AMRAP
10 Thrusters (95/65)
10 Syncro Burpees (chest to ground together)
10 KB Swings (70/53) (per person) (1 kb)

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WOD – Friday, September 8th 2017 – Conditioning

 

Box Crawl 2.0 is an epic road trip stopping at CrossFit Boxes on the East and West Coast over the course of 7 weeks. We’d like to come hang out with your box for the day and bring some awesome stuff.
The goal is to give your  athletes the opportunity to try-on AND workout in Reebok’s Nano 7 Weave. While working out, our team will be capturing awesome photos throughout your box including class photos, box logos, and other memorable moments from the WOD which athletes can share with their friends. They’ll also have the opportunity to walk away with some cool premiums!

 

 

Warm-Up
EMOM x 9
1 = :30 row
2 = 7 pushups + 7 ring rows
3 = 5 db high pulls + 5 db snatch

Strength
4 Sets
Build to a 3rm weighted pullup
8 Double DB Bench (2121)

WOD
30-20-10
DB snatches (50/35) (alternating arms)
Pullups
Burpees