Friday 8/11

Friday 8/11

New Friday Evening schedule for Woburn : Open Gym 4-6pm, CrossFit 5:30-6:30 ONLY!

 

FRIDAY

BootCamp

A: 20s on 10s Off each movement working down the list, 4 rounds per movement:
Push-ups
Push-up + Jump Feet to Hands and Back
Burp (no push-up or jump Burpee)
Burpee

rest 3:00

B: 8m AMRAP
3 Wall Climbs
10 Plank Push-up
20 Hollow Rocks
30 Scissor Kick

rest 4:00

C: 5 Rounds
Run 200m
Run 100m carrying KB 53/35
5 Single Arm KB Thruster, Right Side
10 Single Arm KB Swing, Left Side
5 Single Arm KB Thruster, Left Side
10 Single Arm KB Swing, Right Side
Row 200m

  • Single arm swing is eye height

 

CrossFit

Strength : Overhead Squat
Find a 1 rep max

 

WOD : CrossFit Games Masters WOD 2011 Chipper
10 HSPU
20 Wall Ball
30 Toes to Bar
40 Power Clean 135/95
50 Burpees
60 Sumo DL High Pull 53/35 KB

S: Push-Ups, 30 Knees to Waist, 95/65, 35/26
L1: Ring Dips, Knees to Elbow, 115/75

Rx+: 70/53 KB

 

The Program

1. Strength and WOD

2. Deadlift
Work to a 1rm in 10 minutes, then EMOM 4m : 7 Reps @ 315/225

3. 12m AMRAP
Run 400m
7 Muscle Ups
5 Squat Snatch 155/105