Pre WOD: 20 mins to find:
Heavy set of 3 Hang Squat Clean
WOD: The Hangover Cure: For time:
New programming format details…
Lots of new features this month, so if you are interested, please read along:
Monday: Oly work
Tuesday: Gymnastics skill day
Wednesday: Heavy lifting day (Deadlift)
Thursday: The long day
Friday: Heavy lifting day (Pressing and such)
In addition to that, we are also going to do:
4 never-before-done benchmark workouts (The Chief / The Bear Complex / Dating Sage / Nasty Girls)
4 obscure-but-already-done-but-it-was-a-long-time-ago benchmarks (Today…sorry / Petranek Baseline / End of the World / Randy)
Lots of fitness coming your way,
Team WOD: For time:
30 Power Cleans (115/75)
60 Front Squats (115/75)
90 Shoulder to Overhead (115/75)
150 Double Unders
One partner runs 200M while the other performs work.
On the return of the runner, partners switch.
After going back through the blog from last Sunday, it felt like I had just given up on the team workouts. I know that you guys absolutely love these days and I am going to make sure that they stay enjoyable for everyone. Before they get published, each team WOD gets looked-over and optimized where needed.
Gotta keep you guys on your toes,
Pre WOD: 20 mins to find:
Heavy set of 3 Hang Squat Snatch
WOD: Randy: For time:
75 Power Snatches (75/55)
From the CrossFit.com website,
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.
Pre WOD: Pull Ups
Level 1: Deadhang Pull Up work in any way possible (bands / jumping…)
Level 2: Learning to kip (only to kip)
Level 3: Kipping Pull Ups
Level 4: Work on strict L – Pull Ups or Weighted Pull Ups for strength
This is to be done as EMOTM for 12 minutes. (Pick your own reps)
WOD: 5 rounds for time of:
15 Double Unders
8 Shoulder to Overhead (105/70)
15 Double Unders
8 Over the bar Burpees
15 Double Unders
Rest 30 seconds between each round
Today is all about putting your skills to check. How are your Pull Ups coming along? How quickly can you transition those S2OH reps? How fast can you commit 45 Double Unders? If your skills are not up to far, then today is a fantastic day for practice. If you have the means to go quickly, you should absolutely try and blast through this workout.
This should be good,
WOD: 5 rounds for time:
15 Wall Balls (20/14)
20 Over the Box Jumps (20/16)
25 Russian Kettlebell Swings (24/16)
20 Double Unders
Level 1: 400M Run every 5 minutes
Level 2: 400M Run every 4 minutes
The workout starts with a 400M Run
Alternate workout today…
Move couch (100?)
Move TV (70”)
Move tables and chairs (50?)
Move one Kettlebell (24)
Move A LOT of someone else’s stuff (30958471923745)
Move whatever of my stuff that fits afterwards (.25)
Walk up a bunch of stairs repeatedly
WOD starts at around 8:30 AM in East Boston. No need to sign up on MINDBODY!!! Anybody…anyone…someone…
I’m going for a PR,
A1) 10 x 3 Weighted Push Ups AHAP
A2) 10 x 5 Hanging Shoulder Blade Retractions
A3) 10 x 2 Reverse Wall Climb
WOD: 7 min AMRAP of:
12 Pull Ups
18 Alternating Arm Kettlebell Swings (24/16)
30 Double Unders
Make sure you talk about Endurance…
Make sure you remind everyone that the evening Endurance workouts will be taking place at the Fenway track today. Also, remember to put on the blog that they should bring water, towels, and all of the other nonsense you usually put up. Don’t forget to include the fact that next week will not have outdoor Endurance classes. One last thing, you should definitely erase all of those inappropriate jokes from tomorrow’s blog.
Those are bad,
WOD: For time:
50 Squats (95/65)
40 Squats (135/85)
30 Squats (155/105)
20 Squats (185/115)
10 Squats (225/135)
You have to alternate between Back, Front, and Overhead Squats each time you put the bar down.
You have to do the same number of reps for each style of Squat.
Each new set of Squats starts at Back Squats
If you are scaling, each set has to be heavier than the last
If you cannot do Overhead Squats, then you are to only switch between Back Squats and Front Squats
Weekly week preview!…
Today: You are going to be sore.
Tuesday: Weighted Push Ups strike again!
Wednesday: Running maybe? Like, maybe, lots of it?
Thursday: HSPU progressions and the original baseline workout.
Friday: First Regionals 2015 workout
Please note that starting in July the programming schedule is going to change. These changes will start taking place on Monday July, 6.
You have been warned,
Team WOD: End of the world (team style): For time:
120 Weighted Buddy Sit Ups (30/20) (12 Overhead Lunges (85/55) every thirty reps)
100 Overhead Lunges (85/55) (10 Weighted Sit Ups (30/20) every time you both drop the bar once )
Team WOD: End of the world (team style) : For time:
90 Toes to Bar (12 Overhead Lunges (115/75) every time you both come off the bar)
100 Overhead Lunges (115/75) (12 Toes to Bar every time you both drop the bar once)
Remember that time the world was going to end…
A couple of Decembers ago, some calendar was finished and a few people lost their mind. Some guy named John starred in a movie about it. There was something about the Milky Way equator and the winter solstice becoming aligned. Anyway, this workout is the team version of what was dedicated to that completely normal day.
Good story huh,
Please note that the 90 minute Endurance classes will be taking place at the Harvard Track on Saturday (6/27/15). Bring everything you need!
Team (3) WOD: 20 min AMRAP of:
1 Ground to Overhead (95/65)
1 Pull Up
Each person does each exercise 1 time and when they are back to their starting exercise, you add 1 rep
The team cannot move on to a different exercise until everyone is done
We have done a lot of these and the Google spreadsheet that contains them (only the weekend workouts) was started back in January 2014. With almost 50 different workouts, that sheet was completed twice through during the weekends last year. For 2015, just about every single one of those workouts was complete remixed or completely changed to come up with some fresh, new WODs. Those remixes have since been exhausted. So, starting this July, we are going to go back to those workouts we were doing way back in January of last year. Once we finish the list (almost 90 different WODs) they will be re-remixed!
Got a lot of gems in there,