WOD | Dec 15, 2017

Main – Stonehill Road – CrossFit

Metcon (Time)

5 Rounds

15 DB Thrusters 50/35

50 Double Unders

9 Strict Pull-Ups
[25 min time cap]

Metcon (No Measure)

PERFORMANCE Workout

(5am ONLY)

AMRAP 30

10 Wall Balls

5 Burpee Broad Jump

5 V-Up

*Alternate rounds w/ partner
Class ROMWOD post workout

WOD | Dec 14, 2017

Main – Stonehill Road – CrossFit

Metcon (No Measure)

PERFORMANCE Workout

(All classes & Open Gym)

AMRAP 30

Row 300m

7 KBS

5 HR Push-Ups

*alternate rounds w/ partner
Class ROMWOD post workout

Warm-up (No Measure)

WARM UP:

Row 400 m

Crossover Activation

THEN

5 min AMRAP

5 KB Deadlift

5 KBS

5 Seated V-up

3 HR Push Ups

2 Cross body arm stretch

12 Jumping Jacks

WOD | Dec 13, 2017

Main – Stonehill Road – CrossFit

Split Jerk (1-1-1-1-1-1-1)

Working up to a heavy single from the rack or jerk blocks

Metcon (No Measure)

PERFORMANCE Workout

(5am ONLY)

AMRAP 28

5 DB Push Press

5 Burpees

10 Air Squats

15 Double Unders or 30 Singles

*Partners alternate rounds
Class ROMWOD post workout

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

2 Power Clean

4 Split Jerk

6 Lateral Bar Burpees

Rx 50% of Max Split Jerk

Warm-up (No Measure)

CrossFit Warm-Up

25/17 Cal Ski Erg

-then-

AMRAP 5 (bar)

3 Burpee

3 Power Cleans

3 Shoulder Press

3 Back Press

3 Push Jerk

5 Kip Swings

10 Mt Climbers

Warm-up (No Measure)

PERFORMANCE WARM UP:

Bike 25 cal

10 PVC Pass Through

THEN

5 min AMRAP (DB, rope)

2 Side Lunge Stretch

4 Lunges

4 Tuck Ups

4 DB Press (DB)

3 Burpees

25 Singles/DU

WOD | Dec 12, 2017

Main – Stonehill Road – CrossFit

Metcon (AMRAP – Reps)

Tabata Back Squat 95/65 (rack)
Score is lowest number recorded in each of the 8 rounds / Rest 1 minute between Tabata exercises

Metcon (AMRAP – Reps)

Tabata L-Sit Hold
Score is lowest number of seconds held in each of the 8 rounds / Rest 1 minute between Tabata exercises

Metcon (AMRAP – Reps)

Tabata Ring Row
Score is lowest number recorded in each of the 8 rounds / Rest 1 minute between Tabata exercises

Metcon (AMRAP – Reps)

Tabata Handstand Hold
Score is lowest number seconds held in each of the 8 rounds / Rest 1 minute between Tabata exercises

Metcon (AMRAP – Reps)

Tabata Calorie Row
Score is lowest number recorded in each of the 8 rounds / Rest 1 minute between Tabata exercises

Metcon (No Measure)

PERFORMANCE Workout

(5am, 7:30am & Open Gym)

E2MOM 30

1 – Ski Erg

2 – Plate Push (alt with partner every 50ft)

3 – AirDyne

4 – Burpee Box Overs

5 – AbMat Sit-Ups
Class ROMWOD post workout

Warm-up (No Measure)

WARM UP:

Row 25 cal

THEN

5 min AMRAP (partner)

2 Inch Worm Push Ups

5 Air Squats

6 Alt Leg Tuck Ups

5 Ring Rows

Partner Holds Plank

Warm-up (No Measure)

PERFORMANCE WARM UP:

Ski Erg 25/20 cal

THEN

5 min AMRAP

3 Burpees

4 Abmat Situps

4 Quad Stretch

2 d and b on turf

10 High Knees

10 Butt Kickers

CrossFit Kids 12/11/17


Main – Stonehill Road – CrossFit Kids

Warm-up

Warm-up (No Measure)

2 MIN ROW/SKI

TIC TAC TOE

HURDLE-JUMP

Skill

WALL BALL PROGRESSION

CATCH & CONTROL

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP2

7 WALL BALLS

7 KB SWINGS

~REST 1 MIN~

AMRAP2

7 KB SWINGS

7 BURPEES

~REST 1 MIN~

AMRAP2

7 BURPEES

7 WALL BALLS

Game

Rapid Fire – Three Hula Hoops are placed in the middle of the playing area. Each Hula Hoop has one player (thrower) and three dodgeballs in it. The object is for everyone else to get from one side of the playing area to the other without getting hit. It’s sort of like Sharks and Minnows except that the “sharks” must stay in the Hula Hoop and when the minnows get hit they are out. Once the survivors get across, the throwers may retrieve their balls before the next round starts. Throwers can only throw dodgeballs while they are in their Hula Hoop but they can leave their hoop to retrieve balls at any time. The last three survivors get to be the throwers in the next game.

WOD | Dec 11, 2017

Main – Stonehill Road – CrossFit

Metcon (Time)

30 Overhead Squats 115/75

15 Ring Muscle Ups

20 Overhead Squats 115/75

10 Ring Muscle Ups
Progression of Modifications (RMU)

Bar Muscle Ups ->

Jumping Ring Muscle Ups ->

Jumping Bar Muscle Ups ->

Ring Muscle Up Transitions

Metcon (Time)

30 OH or Front Squat 115/75

25 CTB Pull-Ups

20 OH or Front Squats 115/75

20 CTB Pull-Ups

Metcon (No Measure)

PERFORMANCE Workout

(5am ONLY)

EMOM 30

1 – Single Arm DB Hang Squat Clean

(alt every 5 reps)

2 – Ring Rows

3 – Box Dips

4 – Wall Sit

5 – Plank Hold (any kind)

6 – Rest

Warm-up (No Measure)

CrossFit Class Warm-Up

25/17 Calorie Ski Erg

-then-

Coach Led (PVC/Barbell/Green Band)

Warm-up (No Measure)

PERFORMANCE WARM UP:

Row 500 m

THEN

5 min AMRAP (PVC, DB)

3 PVC Pass through

4 DB Rows (each Arm)

4 Goblet Squat

4 Push Ups

5 cal Ski Erg

WOD | Dec 10, 2017


Main – Stonehill Road – CrossFit

Warm-up (No Measure)

Warm-Up

2 min Row or Ski

-then-

Coach Led

Metcon (No Measure)

AMRAP 13

7 DB Thrusters

7 V-Ups

21 DU or Bounding Jumps

*alt Rounds w/ partner

Metcon (No Measure)

AMRAP 13

15/10 Calorie Row or Ski

20 Step-Ups 24/20

10 Hollow Rocks

*alt rounds w/ partner

WOD | Dec 9, 2017

Main – Stonehill Road – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

20/15 Calorie Row

15 Ring Dips

10 DB Turkish Get-Ups 50/35

Warm-up (No Measure)

WARM UP:

Row 25 cal

Crossover Symmetry Activation

6 min AMRAP (DB, Partner, Rower)

4 Push Ups

4 Hollow Rocks

4 Side Plank DB Reach (DB)

8 sec Hollow Hold (top rings or box)

16 Mountain Climbers

Partner is rowing

WOD | Dec 8, 2017

Main – Stonehill Road – CrossFit

Deadlift (3-3-3-3-3-3-3)

Work up to a heavy set of 3

Metcon (AMRAP – Reps)

AMRAP 2

Bar Facing Burpees
-rest 1 minute-

Metcon (AMRAP – Reps)

AMRAP 2

Double Unders

Warm-up (No Measure)

Warm-Up

650m Row or Ski Erg

-then-

Coach Led (Bar & Green or Black Band)

WOD | Dec 7, 2017

Main – Stonehill Road – CrossFit

Metcon (No Measure)

PERFORMANCE CLASS

E2MOM 28

1 – Ski Erg Calories

2 – Plyo Push-Ups

3 – Single Arm Hang DB Squat Clean

4 – Rope Pulls

5 – AirDyne Calories

6 – KBS

7 – 1:00 Plank / 1:00 REST

Metcon (No Measure)

Class ROMWOD

Warm-up (No Measure)

WARM UP:

Play a game on the ski erg or rower

(go to menu, choose games, pick one)

THEN

5 min AMRAP

4 Arm Circles (each direction)

3 HR Push Ups

4 DB Hang Clean

3 DB Goblet Squat

16 High Knees

2 Ukranian Lunges