Thursday 6.20.19


WOD “Flip – Flop”

120 Double Unders

60 Kettlebell Swings

50 SA OH Kettlebell Lunges

30 KB Sumo Deadlift High Pulls 

20 Monster Sit Ups (35#/25# plate)

200m Kettlebell Carry/Run

Rest 5 Minutes THEN

Complete In Reverse Order

Level 2- (1,0.75), 20 pull-ups, 60 Double Unders

Level 1- (0.75,0.5),15 pull-ups, 200 Singles

Wednesday 6.19.19


It was all babies and barbells at the 9am class!!!

STRENGTH: 

Deadlifts 

5 @ 75% of Base 

5 @ 85% of Base 

Max Effort @ 95% of Base 

WOD: 

Option A: 

15m Handstand Walk  

50 Burpees  

15m Handstand Walk  

*Rest 3 minutes & repeat.
 

Option B: 

5 Wall Walks 

30 Burpees 

5 Wall Walks 

*Rest 3 minutes & repeat. 

 

Accessory Cash Out:  

3 Rounds 

10 Skull Crushers 

10 Lat Pull Overs

 

Tuesday 6.18.19


Sunday’s are evidently for Sweating!!!!

SKILL / STRENGTH:
15 minutes to
Squat Clean or Power Clean
(In a Perfect World)
Start @ 50% of Clean 1RM And Build to a Solid 2 Sets of 2 @ 80% of 1 RM

WOD
In 4 minutes complete
14 Cleans
Then AMRAP
10 Push-ups
10 Wallballs

Rest 2 Minutes

In 4 minutes complete
10 Cleans
Then AMRAP
10 Push-ups
10 Wallballs

Rest 2 Minutes

In 4 minutes complete
6 Cleans
Then AMRAP
10 Push-ups
10 Wallballs

COMP: Feel free to go a click heavier the Sport
SPORT: (135/95#) / (165/115#) / (185/135#)
FITNESS: Feel free to go a click lighter than Sport . Use your last Cleans as a guide for your heaviest weight

Monday 6.17.19


STRENGTH:
Strict Presses
5 @ 75% of Base
5 @ 85% of Base
Max Effort @ 95% of Base
Then…
Back Squats
5 @ 75% of Base
5 @ 85% of Base
Max Effort @ 95% of Base

WOD
In 18 Minutes Complete
1-mile Run/2k Row/3 Mile Bike
Then AMRAP
15 Push Presses
15 Box Jump Overs
15 Wall Ball Sit-ups
Push Press: No more than (115#/85#) or between you 2nd and last Strict Press

Saturday 6.15.19


WOD
In Teams of 3:
100 Heavy KB Swing
100 Burpee Pull-ups
100 Cal Row
After completing the KBS, burpee pull ups & Row, complete:
800m Sled Push as a Team (3×45#/2×45#)
*2 people can work at a time on the first part of the workout, but they need to be on different exercises. For example – One person does 10 calories on the ski erg/rower while partner 2 does 10 burpee pull-ups and partner 3 rests.

*For the sled push, perform 2x400m. Take turns pushing, or two people can work together to push at the same time.
Level 2- (75,55) 2×45#/1×45# Sled
Level 1- (65,35) 70 Reps, 1×45#, 1×25# Sled

Friday 6.14.19


STRENGTH:
OHS or Front Squats
Wendell Week 2
3 Reps @ 70% of Base
3 Reps @ 80% of Base
Max Effort @ 90% of Base

WOD:
3 Rounds:
400m Run or 500m Row
12 Burpees
15 Toes 2 Bar
21 Box Jumps (24″/20″)

Thursday 6.13.19


Partner Endurance Sprint WOD

Part 1 Run
14-minute AMRAP
100m Run
10 Burpees
(Partner A completes 1 Round. Then Partner B completes 1 Round.)

Rest 2 minutes

Part 2: CARRY
14 minutes
Complete 1 Short Loop Single Arm Farmers Carry
(Both Partners go at same time)
(Same KB as used in WOD)
Then
AMRAP (One athlete works at a time. Follow the leader style at each movement).
40 Double Unders
20 Curtsy Lunges
10 KB SDHP

2-minute REST

Part 3: ROW
14-minute AMRAP
100m Row Sprint
5 Pushups
10 Air Squats
15 AB Mat Sit-ups
(Partner A completes 1 Round. Then Partner B completes 1 Round.)

Wednesday 6.12.19


STRENGTH:
Deadlifts
Wendell Week 2
3 Reps @ 70% of Base
3 Reps @ 80% of Base
Max Effort @ 90% of Base
(minimum Requirement: 3)

AMRAP 9:
10 Hang Squat Snatches (75/55) or 15 KB Swings (Heavy & Russian)
30 Double-Unders or 50 Singles

Core Cash-out
30-20-10
Hollow Rocks
Side plank Raises (split reps in half)

Tuesday 6.11.19


Let’s Hear it for and support our own Crossfit 508 member that is taking on Mt. Washington twice in two weeks to fight crippling diseases.

Bonnie Moore has been conquering Mt. Washington in New Hampshire for the past five years to raise money to fight cystic fibrosis.

This year, she’s doubling her efforts. The Attleboro woman will be climbing the Northeast’s highest peak on June 15 for the CF Foundation, then doing it all over again on June 28 for the Multiple Myeloma Research Foundation. Read more in the Sun Chronicle Article here

She is just short of her goal. If you would like to help out and donate…Here is the link

Strict Press
Wendell Week 2
3 Reps @ 70% of Base
3 Reps @ 80% of Base
Max Effort @ 90% of Base
(minimum Requirement: 3)
Into…
Push Presses
Starting at last weight
3, 3, 3 Climbing
Into…
Jerks
Starting at last weight
2, 2, 2 Climbing

WOD
In 5 minutes
AMRAP Strict Pull-Ups
*Every break, complete 5 Burpees
If we do not have pull ups, let’s go with Partner Assisted. If Partner Assisted is unavailable go with Ring Rows.

Then…
10 Minute AMRAP
7 Shoulder to Overhead
14 Wallballs
COMP: (135#/95#) / (20#/14# both to 10ft)
SPORT: (115#/75-85#) / (20#/14# 9ft for the ladies)
FITNESS: (95# / 45-65#) (Use a Wall Ball doable to 9ft line)

Monday 6.10.19


STRENGTH:
Back Squats
Wendell Week 2
3 Reps @ 70% of Base
3 Reps @ 80% of Base
Max Effort @ 90% of Base
(minimum Requirement: 3)

WOD
3 Rounds with Increasing Weight
400m Run
20 Burpee Lateral Jumps
15 Hang Power Cleans
Rest 2 Minutes