03 July 2015

Friday
WOD
“The Night Watch”
Complete 21-15-9-15-21 of the following:
Wallballs (M: 20 lbs, W: 14 lbs)
Box jump overs (M: 24:, W: 20″)
*200 Meter run after each round

Posted on CF New England 26 June 2015

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Attention Athletes:
We will be closed tomorrow for 4th of July.
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02 July 2015

Thursday
WOD
Complete the following for time:
30 Snatches (M: 125 lbs, W: 85 lbs)
*3 Handstand push-ups at the top of every minute (start with 3 HSPUs)

Strength
Bench Press (drop sets)
3 x 10 Bench press @ 75%
Immediately drop 30% and burnout
2 Minute rest

Complete 3 x for max reps of:
Dumbbell fly (bench)

Complete 3 supersets of:
10 Push up/DB row combo
12-15 Banded lat pull downs

Complete 3 supersets of:
6-8 Barbell curls (AHAP)
10 Elevated ring rows

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Attention Athletes
We will be closed on Saturday July 4th due to Independence Day.

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01 July 2015

Wednesday
WOD
Build to a 1 rep heavy deadlift

Then,

“Cash-Out”
Every minute on the minute for 12 minutes:
Minute 1: 8 Romanian deadlifts – You pick the weight
Minute 2: :40 Plank hold
Minute 3: 40 Double unders

Posted on CF New England 24 June 2015

CF LITE
Complete 5 rounds for time of:
50 Air squats
20 Ring dips
4 Rope Climbs

Posted on CF Linchpin 05 June 2015

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30 June 2015

Tuesday
WOD
“Nancy”
Complete 5 rounds for time of:
400 Meter run
15 Overhead squats (M: 95 lbs, W: 65 lbs)

Strength

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Attention Athletes
Open Gym is cancelled on Saturday July 4th due to Independence Day. 

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29 June 2015

Monday
“Hulk Hogan”
On the 2 Minute for 20 Minutes
3 Muscle Ups
5 Power Cleans (M: 185 lbs, W: 135 lbs)
7 Burpees

Posted on CF New England 22 June 2015

CF LITE
Complete 6 rounds for time of:
6 Dead hang pull-up
12 GHD sit-ups
24 Air squats

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25 June 2015

Thursday
WOD
“The Scream”
In teams of 2, complete 3 rounds for time of:
10 Kettlebell swings (M: 35 kgs, W: 24 kgs)
100 Meter run
10 Kettlebell swings (M: 35 kgs, W: 24 kgs)
200 Meter Run
10 Kettlebell Swings (M: 35 kgs, W: 24 kgs)
300 Meter Run
*You do 10 and 100 I do 10 and 100 and so on…

Strength

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