CROSSFIT FENWAY BLOG

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WOD – FRIDAY, FEBRUARY 9TH 2018

STRENGTH
Four sets of:
8 KB Front Rack Split Squats (Left Leg) @ 30X1
Rest 45 seconds
8 KB Front Rack Split Squats (Right Leg) @ 30X1
Rest 45 seconds
5 Single-Arm KB/DB Push Presses + :30 Hold at the top of the press (Left Arm)
(go as heavy as possible; focus on your core position while the DB is overhead)
Rest 45 seconds
5 Single-Arm KB/DB Push Presses + :30 Hold at the top of the press (Right Arm)
Rest 45 seconds

WOD
Complete as many rounds and reps as possible in 12 minutes of:
10 Thrusters (95/65)
20 Calories of Rowing
30 Double Unders/Single Unders

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WOD – THURSDAY, FEBRUARY 8TH 2018

STRENGTH
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Deadlift x 8 reps @ 4011
Station 2 – Glute Bridge Hold x :45 – :60 sec
Station 3 – High Plank Hold on the rings x :30 – :45

WOD
For time:
40 Kettlebell Swings
40 Wall Balls
30 Kettlebell Swings
30 Wall Balls
20 Kettlebell Swings
20 Wall Balls
10 Kettlebell Swings
10 Wall Balls

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WOD – WEDNESDAY, FEBRUARY 7TH 2018

STRENGTH
Every 3 minutes, for 15 minutes (5 sets):
Strict Shoulder Press x 2-3 reps @ 30×1

WOD
For max calories:
3 Minutes of Rowing
** This is a max effort piece.

Rest 4 minutes until the running clock reaches 7:00, and then…

Complete as many rounds and reps as possible in 8 minutes of:
4 Strict Pull-Ups/Ring Rows
6 Push-Ups
8 Alternating Body Weight Step Ups

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WOD – MONDAY, FEBRUARY 5TH 2018

STRENGTH
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 2 – Dumbbell Death March x 20 steps @ 2011
Station 3 – Nose-to-Wall Handstand Hold x 60 seconds

WOD
Every 6 minutes, for 18 minutes (3 sets), for times:
Row 500 Meters
30 Burpees
15 L-Seated Dumbbell Presses

** For those that can do multiple sets of 5 PERFECT strict HSPU’s, you can replace the DB Presses for strict HSPU’s. There is NO kipping in todays workout.

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WOD – SUNDAY, FEBRUARY 4th 2018

Partner WOD

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:

:30 Plank hold
25 Air Squats
20 Mountain Climbers
15 Kettlebell Swings
10 Burpees

Partner A starts with :30 Plank hold, Partner B then performs 25 air squats, Partner A then performs 20 mountain climbers, Partner B then performs 15 kettlebell swings, Partner A does 10 burpees, then Partner B does :30 Plank hold …and so on.

Stretching

AMRAP10:
1 min German hang stretch
1 min straddle stretch
1 min pike stretch
:30 PVC pull over stretch

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WOD – SATURDAY, FEBRUARY 3RD 2018

ENDURANCE 

Warm up: 

2 sets not For time

:30 Side plank (L)

:30 High plank

:30 Side plank (R)

:30 Hollow hold

+

Complete 3 sets of the following

12 banded dead bugs

12 banded face pulls

 

Conditioning

Every 5 minutes x 20 minutes

12/9 calorie row

8 burpee box jump overs (20”)

3 wall climbs

  • REST 4minutes and then complete

21-15-9

Push Ups

15-10-6

Renegade rows

 

CROSSFIT

PARTNER WOD

As many rounds as possible in 10 minutes

40 Cal row

20 Shoulder to overhead (135/95)

  • REST 2 minutes

As many rounds as possible in 10 minutes (135/95)

30 Back squats

10 Strict pull ups

  • REST 2 minutes

As many rounds as possible in 10 minutes

40 Wall Ball (20/14)

20 push ups

 

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WOD – WEDNESDAY, JANUARY 31ST 2018

STRENGTH

Four sets of:
KB Step-Ups x 10 reps each leg AHAP
rest 30 seconds
:10 top of the ring dip hold + :10 bottom of the ring dip hold x 3 reps
(use an assist to get back to the top if necessary)
rest 30 seconds
Hollow body hold x :30-:45 seconds
rest 1:00

WOD

Complete as many rounds and reps as possible in 10 minutes of:
10 DB/KB Ground to Overhead
10 Burpees