CROSSFIT FENWAY BLOG

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WOD – 2/10/17

 

*No class on Saturday.  We will be hosting the Girls gone RX competition. Come check out some of the CrossFit Fenway/Back Bay athletes and coaches!!!!

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WARM-UP
Coaches choice

STRENGTH
Build to a 5rm ohs – (31×1)

WOD
AMRAP  8 min
10 Power snatches (75/55)
3 Bar Muscle-Ups

 

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WOD – 2/9/16

 

*CLASSES IN THE AM ARE ON AS SCHEDULED.  CHECK BACK HERE ON THE BLOG, THE MINDBODY APP OR OUR SOCIAL MEDIA ACCOUNTS TO SEE IF WE WILL BE OPEN IN THE AFTERNOON!FullSizeRender 4

OPEN PREP THURSDAY!!!!

WOD 1
500m row x 4 – rest :90 bt sets hard but sustainable efforts

rest 5 min

WOD 2
Amrap 5 min
Burpees over the row

Rest 5 min

8 min weakness work + mobility

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WOD – 2/8/17

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WARM-UP
1k row easy pace
10 RDL
10 Deadlifts

*hips + calves + hamstrings

STRENGTH
WENDLER 5-3-1 – week 6
80%x3
85%x3
90% x 3 – Add 5# to 90%

WOD
21-15-9
Front Squat (185/135)
50 Double unders after reach rd

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WOD – 2/7/17

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WARM-UP
3 rounds
250m row
5 burpees + 1 pushup added
10 light KB swings

STRENGTH
Build to a max strict press + push press + 5 tng push jerks

WOD
5 ROUNDS
4 WALL CLIMBS
12 KB SWINGS (70/53)
250m row

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WOD – 2/6/17

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WARM-UP
1 min singles
rest :30
1 min singles
10 Box jumps w step down
10 ring rows

*hamstrings/calves

WOD
10-8-6-4-2
Muscle-Ups (SUB – 2 Pullups AND 2 clap pushups for every 1 MU)
Box Jumps (36/30)

ACCESSORY
4 Sets Single Leg + Single Arm Deadlift x6 ea. leg (light weight, perfect position)
:15-:30 l/n sit

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WOD – 2/5/17

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WARM-UP
Coaches Choice

SWOLE CITY

3 SETS
:30 HS Hold
:30 Chin over bar hold (pronated grip)
:30 Bottom of Pushup
:30 Weighted Plank

WOD
4 rounds each for time:
12 Cal Row
8 Burpee Over Row
12 Kb Swing
rest 2 min

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WOD – 2/4/17

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ENDURANCE WOD
Death by 10m shuttle
rest 5 min
Death by cal row
rest 5 min
40/30 cal AB for time

WOD Teams of 3:
AMRAP 25:
100 Calorie row
50 Clean & Jerks (95/65)
100 Calorie row
50 Clean & Jerks (135/95)
100 Calorie row
50 Clean & Jerks (155/105)
100 Calorie row
Max Clean & Jerks (185/135)