CROSSFIT FENWAY BLOG

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MARCH 20th, 2017 – Conditioning

 

*Come out and celebrate the end of the open with all of us!! Even if you didn’t sign up for the open, come out and rock out with us and have some fun!!!!!

Where – Tilted Kilt
When – 5:00PM – 8:00PM Saturday, March 25th 2017.
Price – $35 all you can drink, beer, wine, Well Liquor.
Why – Because our gym is awesome, and our athletes are awesome!!!!

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Warm-Up
3 rounds
50 singles
10 air squats
10 Light KB swings
10 lunges
5 strict knee ups
5 Kipping knee ups

Strength
3 Sets
10 Back Squats – Building (30×1)
3-5 weighted ring dips (AHAP) (no dip = 3-5 weighted pushups)
– rest 3 min –

WOD
AMRAP 15
21-15-9
KB Swing
Air Squat
T2B
Box Jump over

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March 15th, 2017 – Conditioning

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Warm-Up
2 min singles
rest :30
1 min doubles
10 light KB swings
10 Strict Knee ups
10 RDL
10 kipping Knee ups
10 Deadlifts

Strength
Deadlift – week 10
85%x5
90%x3
95% x 1
Add 10# to 90%

WOD
5 rounds for total time
10 KB swings
12 T2b
50 Doubles
*rest 1 min after each rd

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March 14th, 2017 – Conditioning

 

*Classes at  5am, 6am, 7am, 9am and open gym until noon only tm, Tuesday March 14th, 2017. The gym will be closed after that.IMG_8645

Warm-Up
1 min step ups
1 min box jump step down
1 min burpees

Strength
4 Sets
20 banded Pull aparts (switch between OH and underhand)
10 SA DB Upright Rows

WOD
For time
40 Box Jump overs (24/20)
20 Power Clean + Jerks (155/105)

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March 13th, 2017 – Conditioning

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Warm-Up
EMOM x 9
1 – 200/175m row
2 – 7 ring rows + 5 HRPU
3 – 7 Air squats + :20 hollow hold

Strength
Build to a 3rm weighted supinated grip pullup
no pullup = 5×3 strict pullup

WOD
21-18-15-12-9-6-3
HRPU
Walking Lunges (45/25)
Abmat Situps (45/25)