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

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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  …

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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 …

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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 …

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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 …

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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″)

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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 …

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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 …

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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 …

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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

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