WOD | Apr 14, 2018


Main – Stonehill Road – CrossFit

Metcon (Calories)

AMRAP 4

Assault Bike Calories
*Partner Chipper for all workouts / rest 2 min between efforts

Metcon (AMRAP – Rounds and Reps)

AMRAP 4

5 Pull-Ups

10 Push-Ups

15 Air Squats
*Individual Workout / Rest 2 min before next workout

Metcon (Calories)

AMRAP 4

Row Calories
*Partner Chipper / Rest 2 min before next workout

Metcon (AMRAP – Rounds and Reps)

AMRAP 4

5 Pull-Ups

10 Push-Ups

15 Air Squats
*Individual Workout / Rest 2 min before next workout

Metcon (Calories)

AMRAP 4

Ski Erg Calories
*Partner Chipper / rest 2 min before next workout

WOD | Apr 13, 2018


Main – Stonehill Road – CrossFit

Clean and Jerk (2-2-2-2-2-2-2)

Work up to a heavy double

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

15 C&J

30 Lateral Bar Burpee

Rx 135/95 (don’t scale up just finish 3 rounds…)

WOD | April 11, 2018

Main – Stonehill Road – CrossFit

Back Squat (4-4-4-4-4-4)

Tempo Squat 3-3-1-0 / Use the same weight for all sets and be sure to warm up above that weight before beginning working sets

Metcon (Time)

60 Calorie Row

60 Wall Balls

60 KBS

Rx 20/14 & 53/35

Rx+ 30/20 & 70/45

Warm-up (No Measure)

CrossFit Warm-Up

30/20 Calorie Assault Bike

-then-

(partner w/ 1 barbell)

AMRAP 6

4 Cossack Squats

2 Kang Squats

4 Back Squats

2 Back Press

4 Strict Press

*partner Rows / alt rounds

WOD | Apr 10, 2018

Main – Stonehill Road – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 27

5 DB Hang Squat Clean (Right)

5 DB Hang Squat Clean (Left)

200m Row/Ski/Runner

10 TTB

20 Hollow Rocks

Rx 50/35

Rx+ 70/45

Warm-up (No Measure)

WARM UP:

Row 500m

10 Banded X-walk each dir, x2

THEN

5 min AMRAP (DB)

2 Inch Worm Push Ups

3 Single Leg DL (DB)

2 Rocking Horse (5 sec hold)

4 Arch Rocks

3 Hang Clean /side (DB)

Warm-up (No Measure)

Performance Warm-Up

500m Row

-then-

AMRAP 5 (Wall Ball)

3 Burpees

4 Lunge Steps

3 HR Push-Ups

4 Med Ball Cleans

10 Hollow Rocks

Warm-up (No Measure)

Performance Class

AMRAP 30

150m Row/Ski/Run

5 Med Ball Cleans

5 Hanging Knee/Leg Raise or TTB

*alternate rounds w/ partner

WOD| APRIL 9, 2018

Main – Stonehill Road – CrossFit Kids

Warm-up

2 MINUTES ON BIKE/SKI/RUNNER

~THEN~

COACH LED WARM UP

SHUFFLE/WALL BALL TOSS

Skill

BEAR CRAWL/PLATE RELAY

Skill

DEADLIFT

-heel balance drill

-keep calves pinned to bench (hinge)

Metcon

AMRAP9

3 HANG DB SNATCH (RIGHT ARM)

3 HANG DB SNATCH (LEFT ARM)

6 DB GOBLET SQUATS

6 PUSH UPS

9 SIT UPS

15 SINGLE JUMP ROPE

Game

WOD | Apr 9, 2018

Main – Stonehill Road – CrossFit

Snatch Grip Deadlift (3-3-3-3)

All working sets should be above your 1RM Snatch

Hang Snatch (1-1-1-1-1)

Work up to a heavy single hang snatch

Metcon (Time)

30 HR Push-Ups

30 Ring Rows

70 Double Unders

20 HR Push-Ups

20 Ring Rows

80 Double Unders

10 HR Push-Ups

10 Ring Rows

90 Double Unders
[15 min time cap]

Metcon (No Measure)

Performance Class

AMRAP 30

3 Hang DB Snatch (right)

3 Hang DB Snatch (left)

6 DB Goblet Squats

6 HR Push-Ups

9 Hollow Rocks

27 Double Unders or Singles

*alt rounds w/ partner

Warm-up (No Measure)

CrossFit Warm-Up

30/20 Calorie Ski Erg

-then-

AMRAP 5 (Bar/Rope)

3 Shin to Knee (Snatch grip)

3 Snatch Deadlift

3 Snatch High Pull

3 Hang Snatch

3 Burpees

:30 Fast Singles

Warm-up (No Measure)

PERFORMANCE WARM UP:

Row 400 m

THEN

5 min AMRAP (DB, rope)

3 Face Down Snow Angels

:10 sec per arm Band Tricep Stretch

3 Single Leg DL/side (DB)

3 DB Snatch

:20 sec Indo Board

15 Singles

SUNDAY PERFORMANCE


Main – Stonehill Road – CrossFit

Metcon (No Measure)

AMRAP 28 (Alternating Rounds)

10 KBS

5 Goblet Squats

15 Weighted Butterfly Sit-Ups

5 Burpees

10 Jumping Lunges

*Partner Completes 20 MTN Climbers and then rests remaining time*

WOD | Apr 7, 2018

Main – Stonehill Road – CrossFit

Metcon (AMRAP – Rounds and Reps)

0:00-10:00

AMRAP

5 Wall Balls

7 Burpees

9 V-Ups

*alternate rounds w/ partner

Metcon (AMRAP – Rounds and Reps)

12:00-22:00

AMRAP

5 Pull-Ups

7 HR Push-Ups

9 Hollow Rocks

*alternate rounds w/ partner

Metcon (Calories)

24:00-32:00

AMRAP

Calorie Row

*Partner Chipper

Warm-up (No Measure)

WARM UP:

Bike or Run 2 min

THEN

5 min AMRAP

2 Pendulum Kicks

3 Straight Arm Push Ups

4 Hollow Rocks

3 Jumping Squats

2 Around World Lunges

WOD | April 6, 2018

Main – Stonehill Road – CrossFit

Overhead Squat (3-3-3-3-3)

20 minutes to work on movement / all sets at the same weight from the ground

Metcon (Time)

750m/600m Ski Erg

50 OHS 95/65

1000m/800m Row

50 Wall Balls 20/14
[20 min time cap]

Metcon (No Measure)

PERFORMANCE CLASS

E4MOM

250m Assault Runner or outside

15 OHS w/ PVC or Barbell

11 Burpees

15 Wall Balls

*remaining time steady pace Assault Bike

-rest 2 min-
Repeat 5 times

Warm-up (No Measure)

CrossFit Warm-Up

500m Row

20 PVC Pass-Through

-then-

AMRAP 5 (wall ball/bar/pvc)

3 Burpees

5 Face Down I’s, T’s, Y’s

5 Wall Balls

5 Snatch Back Press

5 OHS

Warm-up (No Measure)

PERFORMANCE WARM UP:

Bike 20 cal

THEN

5 min AMRAP (PVC, ball)

3 PVC Pass Through

2 Inch Worm Push Ups

4 Wall Balls (ball)

4 I’s, T’s, Y’s face down

4 Toe Touches

Bike 4 cal

WOD | Apr 5, 2018

Main – Stonehill Road – CrossFit

Metcon (No Measure)

PERFORMANCE CLASS

AMRAP 14

5 Mile/4 mile Assault Bike (partner chipper)

-then-

4 Burpee Broad Jumps

8 DB Snatch (Alternating Arm)

*alternate rounds w/ partner

-rest 2 min between workouts-

AMRAP 14

Row 2500/2000 meters

-then-

4 Med Ball Cleans

20 Double Unders/Bounding Jumps

*alternate rounds w/ parnter

Warm-up (No Measure)

WARM UP:

Row, Bike, Run, or Ski 2 min

THEN

4 min (ball, DB)

2 Burpees

3 Med Ball Cleans (ball)

4 DB Snatch (alt arm)

5 Leg Swings (per side)

5 Mermaid Taps/side