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CALL US: 978-537-4200 | TEXT US: 978-795-4912
CALL US TEXT US DROP IN
DROP INFREE CLASS

Category

CrossFit Wod

Thursday 04.18.2019

April 17, 2019, , , , , , , , , 0
WORKOUT OF THE DAY STRENGTH: Dumbell Bent Over Row 10.10.10.10.10.10 building / side WOD: (Dragging it) 25min Partner AMRAP-Teams of 2200m Tire Drag60 Kettle Bell Swings200m Tire Drag40 Ring Rows Solo Wod- 200mTire Drag30 KB Swings200m Tire Drag20 Ring Rows L1 (Rx)-45/25, 70/53, Feet elevatedL2 (Scale)-45/25, 53/35, legs straightL3 (Scale)-25/10, 35/18, knees bent 25min
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Wednesday 04.17.2019

April 16, 2019, , , , , , , , 0
WORKOUT OF THE DAY STRENGTH:Hang Clean 3.3.3.3.3.3.3 building Or Front Squat 3.3.3.3.3.3.3 building WOD:(Wonder of the Double Under) 80 Double-unders40 BB Back Rack Lunges (L+R=2)80 D-unders40 power cleans80 D-unders L1 (Rx)-D-und, 135/95L2 (Scale)-D-und, 95/65L3 (Scale)-Singles x 2 or Bike 20/15 cals instead of JR, 75/35 10min Cap
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Tuesday 04.16.2019

April 15, 2019, , , , , , , , , 0
  WORKOUT OF THE DAY STRENGTH: Ring Dip 3 ME sets on 2mins , then 3-5 reps OTMEM x 6mins, 2-2-2 tempo* * Tempo= 2-2-2 means down for 2sec, pause at bottom for 2sec, hold at top for 2 sec. Or Bench Press 3.3.3.3.3.3.3. building -If M-ups are there, do 3-5 Ring M-ups OTMEM x...
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Monday 04.15.2019

April 14, 20190
WORKOUT OF THE DAY STRENGTH:Hang Snatch 3.3.3.3.3.3.3 building Or Overhead Squat 3.3.3.3.3.3.3 building WOD: ( Nancy) 5 Rds-400m Run15 Overhead squats L1 (Rx)-400m, 95/65L2(Scale)-300m, 65/45L3(Scale)-200m or .5/.4mile bike, F Squat 65/45, 16min Cap
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Sunday 04.14.2019

April 13, 2019, , , , , , , , 0
WORKOUT OF THE DAY: WOD: [ OPEN GYM ] Come on in and make up a workout from the past week or work on a goat. Open gym hours are 8am-10am.
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Saturday 04.13.2019

April 12, 2019, , , , , , , , , , 0
 WORKOUT OF THE DAY STRENGTH: NONE WOD: (Kettlebells, Pistols, Burpees… Oh MY!!) -with a partner-2000m/1500m Row, then any order (once you choose an exercise you have to finish) 100 KB swings 100 Pistols 100/ 80 Cals Bike100 Burpees Then 1000m/750m Row-50 KBs50 Pistols50/40 Cals bike50 burpees Individual Wod- 2000m/1500m Row, then50 KBs50 Pistols 50 Cals...
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Friday 04.12.2019

April 11, 2019, , , , , , , , , , 0
WORKOUT OF THE DAY STRENGTH: Ring Dip 2 ME sets on 2mins , then 3-5 reps OTMEM x 6mins, 1-1-1 tempo* * Tempo= 1-1-1 means down for 1sec, pause at bottom for 1sec, hold at top for 1 sec. Or Bench Press 8.8.8.8.8.8.8 building -If M-ups are there, do 1-2 Ring M-ups OTMEM x 10mins”...
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Thursday 04.11.2019

April 10, 2019, , , , , , , 0
WORKOUT OF THE DAY STRENGTH:Snatch 5.5.5.5.5.5. building Or OHS 8.8.8.8.8.8.8 building WOD: (Mind over Matter) 10 Power Cleans50 Air Squatsx 4 Rds L1 (Rx)- 185/135L2/M (Scaled)- 135/95 40 squatsL3 (Scaled)- 95/55, 25 squats 12min Cap
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Wednesday 04.10.2019

April 9, 20190
WORKOUT OF THE DAY STRENGTH:L-sit Max effort Holds5 sets of ME (should be about 30sec version to start) on 2mins -L-sit-Chair Sit 10mins WOD:(Checkmate) 2min on/ 1min off, 1 round Bike KB/SB Get-upHollow RocksRow (Cals)Plank Then 1min on/1min off 1 roundBikeHollow RockSB/KB Get-upRow (Cals)Plank L1(Rx)- KB Get-ups- 53/35, GHD sit-ups vs. Hollows, weighted plankL2(Scaled)- KB...
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Tuesday 04.09.2019

April 8, 20190
  WORKOUT OF THE DAY STRENGTH:Split Jerk 5.5.5.5.5.5.5. building or Strict Press 8.8.8.8.8.8.8.8 building WOD: (Press it out…) 10 Thrusters5/3 Ring M-ups 8 Rds 15min Cap L1(Rx)- 75/55L2 (Scaled)- 65/45, 10 Pull-upsL3(Scaled)- 45/25, 10 Jumping Pull-ups
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