WODs

Skill: Loading the Bar 101 Strength: Snatch – 20 minutes to work positions and get to a heavy double Then “Annie” For time, 50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups

Skill: Chalk 101. Gym chalk vs. sidewalk chalk – please know the difference. The next person who uses gym chalk on the floor gets a 50 burpee penalty! Strength: Front Squat – 15 [...]

“Glen” For time: 30 Clean and jerk (135/95) Run 1 mile 10 Rope climbs Run 1 mile 100 Burpees This WOD is to remember former U.S. Navy SEAL Glen Doherty, 42, of Winchester, [...]

“Jackie” For time: Row 1000m 50 Thrusters (45/35lb) 30 Pull-ups

Happy Birthday to Eric the Red! Strength: Deadlift – conventional or sumo your choice – 2 sets of 3 reps @80% of your 1RM. Note: Next Wednesday is Halloween and will be DAY OF THE [...]

12.3 CrossFit Games Open WOD Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps (24/20″) 12 Push-press (115/75lb) – note this is NOT from the rack 9 [...]

Strength/Skill: Clean and Jerk – bar position drills and warming up Then, 6 rounds for time: 5 Clean & Jerks (155/105lb) Sprint 200m

Strength: Bench press – 3 reps @ 70% of your 1RM, 3 @ 75%, 3 @ 80% – practice perfect form on every rep Then, 3 rounds for 1 minute each: Pull-ups Sit-ups Squats Burpees KB swings [...]

Skill/Strength: Sumo Deadlift – 3 sets of 5. Heavy but not maximal. Then, for time: 21 Deadlifts (225/155) Run 400m 15 Deadlifts Run 400m 9 Deadlifts Run 400m