Wod Nov.30th

Strength:  3×5 bench press @70%

wod:

Fight Gone Bad!

 

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

 

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Wod Nov. 29th

Strength: 3×5 squat clean @70% jerk the last rep

Wod:

10 Front rack barbell lunge 115/85#

10 burpees over bar

5 rounds for time

 

Core:

50 half moons

wod nov 27th

Strength: 3×5 squat snatch @ 70%

wod:

Max rounds in 12 minutes
7x c2b pull ups
7x Front Squats 135/95#
7x ab-mat sit-ups

WOD NOV. 26TH

STRENGTH:  Week 3: 70% of ORM for 3 sets of 5 reps HIGH BAR SQUAT

WOD:

800M RUN

60 HR PUSH UPS

30 THRUSTERS 95/65#

 

CORE: 3X8 WINDMILLS

WOD NOV 25TH

STRENGTH: 6X2 PUSH JERK HEAVY

WOD:

4 Rounds

Station 1: 1min Ground to Overhead (115/75#)

Station 2: 1min Row for cals

Station 3: 1min Ball Slam

Station 4: 1min Rest

 CORE:  50 HOLLOW ROCKS

WOD NOV. 25

Strength: 3×5 bent over row

Team WOD:

Find a partner, or we will pair you up with someone, that has a similar ability level. While one partner works the other rests. With a designated rest period, you should be able to work a greater intensity during the work period.

Row 1000m alternating every 250m

Then 2 Rounds
20 Burpees
40 Wallballs (20/14)
60 Swings (53/35#)
80 Box Jumps
100 sit-ups
Sprint 400m (can break up into 100s and 200s)

Row 1000m alternating every 250m

This wod brought to you by CrossFit Southie

Wod nov. 23

Strength: 3×8 strict press @ 60%

Wod:

21-15-9

Front Squat (155/105)

Pull-Ups

-15 Minute Cap-

core: athletes choice

WOD NOV 22ND

HAPPY THANKSGIVING!

WOD:

RUN/BIKE /ROW 400M CHOOSE ONE

40 SQUATS

40 PUSH UPS

40 SITUPS

RUN/ROW/BIKE 400M

30 SQUATS

30 PUSH UPS

30 SITUPS

RUN/ROW/BIKE 400M

20 SQUATS

20 PUSH UPS

20 SITUPS

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