WOD: Fri 06.18.2021 “It Doesn’t Matter”

NEWS

TOMORROW:
- ONE CLASS AT 8am
- THROWDOWN: Teams check in at 1:45p

WOD

“It Doesn’t Matter”

METCON

4 Rounds
15 Chest to Bar Pull Ups
15 Deadlifts
300 Meter Run

Weight: 255/165

MASTERS

4 Rounds
15 Pull Ups
15 Deadlifts
300 Meter Run

Weight: 185/135

MOVE

4 Rounds
15 Ring Rows
15 Deadlifts
300 Meter Run

Weight: 135/95

WOD GUIDANCE & GOALS
A classic CrossFit triplet! What happens when you combine bodyweight, weightlifting, and monostructural movements together? You get a killer workout and super fit doing it! Try to do the chest to bars unbroken, or in sets of 10/5 or 6/5/4 reps. The deadlifts should feel heavy, but fresh you could do 15 unbroken or 10/5 during the workout. The run is a shake out, except for the last round when you sprint back to get your time. Target 15 minutes.

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HOME WOD

4 Rounds
15 Push Ups
15 Good Mornings
300 Meter Run

ENDURANCE

10 x 400m on the 3 minute

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NEWS

INTERNAL TEAM THROWDOWN: Teams + WOD HERE
SAT 6/19: ONE CLASS ONLY at 8am

WOD

“Heartbreak Anthem”

METCON

3 Rounds
15 Front Squats
15 Box Jump Overs

Weight: 135/95
Height: 24″

MASTERS

3 Rounds
15 Front Squats
15 Box Jump Overs

Weight: 115/75
Height: 20″

MOVE

3 Rounds
15 Front Squats
15 Box Step Overs

Weight: 95/65
Height: 24″

WOD GUIDANCE & GOALS
Fifteen, the best round of 21-15-9, on repeat! Choose a weight for the front squats that you WANT to put the barbell down at rep 10 but you DON’T. Steady pace on the box jump overs until the last round where you’ll sprint! Target sub 10 minutes.

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HOME WOD

3 Rounds
30 Squats
15 Tuck Jumps

ENDURANCE

Rest

Categories: WOD, Travel/Home|21 Comments

THE DETAILS

WHEN: THIS Saturday, June 19th
TEAM CHECK-IN: 1:45p
WOD: 2-4p
FOOD/LIBATIONS: 4-6p

TEAMS

	Team Name	Member	Member	Member
1	Glen	Lourdes	Trish	Cornish
2	DT	Stuart	Mike M	Sharon R
3	Zeus	Jack	Sara B	Ted
4	Murph	Dusty	Alexa	Bruce
5	Nate	Andy	Pat	Marianne
6	Clovis	Erin G	Sam	Ashley C
7	Hollyman	John B	Cara	Erin C
8	Daniel	Emeritt	Nina	Jess K
9	JT	Tim	Bella	Lisa M
10	Manion	Todd	Lauren M	Katie
11	McGee	Pancho	Jim D	Kate F
12	Hotshots	Mariah	Andrew G	Katherine
13	The Chief	Rahul	Jess C	David
14	Bull	Zach	Bethann	Dawn
16	TEEN SENSATIONS	Mikey	Rhea	Aine

WODS

WOD 1
“TEAM FGB”
AMRAP 2 at Each Station
Wall Balls
Sumo Deadlift High Pull
Box Jump 20”
Push Press
Row for Calories

One person works at a time, each person has to do at least 10 reps at every station. Can’t move to the next station until the call of “Rotate.” There is no rest between stations.
Score: Total Reps

WOD 2
“HEAVY DAY”
Complete the complex as heavy as possible
Clean + Shoulder to Overhead + Front Squat + Shoulder to Overhead

Teams will have 8 minutes for all 3 members to complete a successful complex at a heavy weight. Score is the sum of the 3 successful lifts. Can only use plates provided at each station.
Score: Total weight

WOD 3
“Chipper”
400 Meter Plate Run (25#)
90 Burpees (Plank Hold)
120 Lunges (Squat Hold)
150 Sit Ups (Hollow Hold)
400 Meter Plate Run (25#)

Together, teams will run 400 meters while one member carries a 25# plate. You can switch who carries the plate at any time, however the plate CANNOT touch the ground throughout the workout (no resting it on your feet.) When your team returns, one person will be accumulating burpees, one will be holding the plate, and the third will be holding a plank (elbows.)

Work can only be done once the plate is being held and the static hold is established. If either of these two guidelines aren’t met, the team does a 200 meter run (no plate) immediately as a penalty.
Score: Total Time

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NEWS

Internal Team Throwdown: YES, it’s happening… it’s THROWDOWN time!! THIS Saturday, June 19 at 2:00p, we will return to hosting our annual internal competition. This is a friendly, community-based competition that is designed for ALL our members… from our newbies, to our veterans. All movements will be scalable. All the details are in our newsletter and you can SIGN UP (by TODAY WED 6/16) to compete, socialize or both at the front desk.
SATURDAY 6/19: ONE CLASS ONLY at 8am

WOD

“Sicko Drop”

METCON

STRENGTH
Push Press
2×10 at 65%
2×6 at 70%
1×4 at 75%

FOR REPS
AMRAP 12
50′ Handstand Walk
12 Toes to Bar
8 Sit to Stands

MASTERS

STRENGTH
Push Press
2×10 at 65%
2×6 at 70%
1×4 at 75%

FOR REPS
AMRAP 12
30 Shoulder Taps
12 Knee Ups
8 Sit to Stands

MOVE

STRENGTH
Push Press
2×10 at 65%
2×6 at 70%
1×4 at 75%

FOR REPS
AMRAP 12
5 Wall Walks
12 Leg Lifts
8 Burpees

WOD GUIDANCE & GOALS
For the Push Press, the last few reps of every set should feel like effort and take your breath away. There should be no failed sets, and you should want to JUMP the bar off your shoulders.

Handstand walking!! AMRAPs are a great opportunity to try something new or work on a skill. So for the handstand walking do attempts, half the distance, shoulder taps, wall walks, etc., and get yourself upside down. Try linking toes to bar, and make an effort to do sit-to-stands (even propped up on a mat for leverage). Target 3-4 rounds.

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HOME WOD

AMRAP 12
50′ Handstand Walk
12 V-Ups
8 Sit to Stands

ENDURANCE

4 x 400m jog, 200m sprint, 200m walk

Categories: WOD|18 Comments

NEWS

Internal Team Throwdown: YES, it’s happening… it’s THROWDOWN time!! THIS Saturday, June 19 at 2:00p, we will return to hosting our annual internal competition. This is a friendly, community-based competition that is designed for ALL our members… from our newbies, to our veterans. All movements will be scalable. All the details are in our newsletter and you can SIGN UP (by WED 6/16) to compete, socialize or both at the front desk.

WOD

“Hear Me Say”

METCON

5 Rounds
25 Wall Balls
400 Meter Run

Weight: 20/14

MASTERS

5 Rounds
25 Wall Balls
400 Meter Run

Weight: 14/10

MOVE

5 Rounds
15 Wall Balls
300 Meter Run

Weight: 10/6

WOD GUIDANCE & GOALS
Whatever you do, don’t do the math! For as long as possible, try to do the wall balls unbroken or in sets of 15 and 10 reps. Run the 400’s at your 5k pace, and sprint the final round. Target 17 minutes.

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HOME WOD

5 Rounds
25 Squats
400 Meter Run

ENDURANCE

Rest

Categories: WOD, Travel/Home|22 Comments

NEWS

Internal Team Throwdown: YES, it’s happening… it’s THROWDOWN time!! THIS Saturday, June 19 at 2:00p, we will return to hosting our annual internal competition. This is a friendly, community-based competition that is designed for ALL our members… from our newbies, to our veterans. All movements will be scalable. All the details are in our newsletter and you can SIGN UP (by WED 6/16) to compete, socialize or both at the front desk.

WOD

“By Your Side”

METCON

6 Rounds
30/20 Calorie Row
15 Burpees Over the Rower
10 Power Cleans

Weight: 185/135

MASTERS

6 Rounds
30/20 Calorie Row
15 Burpees Over the Rower
10 Power Cleans

Weight: 155/105

MOVE

6 Rounds
20/15 Calorie Row
15 Burpees
10 Power Cleans

Weight: 115/75

WOD GUIDANCE & GOALS
This is gonna be a long one! The calorie row wilI take around 2 minutes to complete (scale to fit the stimulus) The burpees over the rower will take :60-:90, and the power cleans (possibly done as all single reps) :30-:60. Head down, buckle up, find your pace, and get after it! Target under 30 minutes.

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DAYBREAK FOUNDATIONS

Get your extra dose of fitness with our Daybreak Foundations program. This 10 week supplemental program kicked off June 7 and can be done in addition to the Daily WOD. Details have been sent out to all members in our newsletter or see a coach with any questions.

MON

Deadlift
1×10 at 45-60-65%
1×8 at 70%
1×6 at 80%

Tempo Bulgarian Split Squat
4×8/side
tempo – 22×2
*hold 2 dumbbells like suitcases

TUE

Back Squat
4×6, at 75%

Sorenson Hold
4 x40% of your max hold time

Overhead Hold
4×50% of your max hold time

GHD Hip Extension
accumulate 50-75

WED

Today’s Class WOD
Press (no push)

Wall Squat Hold
4×40% of max hold time

Glute Bridge
Tabata (8 x :20 on/:10 off)
On = reps w/barbell
Off = bridge hold

FRI

Back Squat
5×3 at 80%

Press
1×8 at 67%
2×6 at 72%
3×4 at 75%

Categories: WOD|30 Comments

NEWS

Rise-N-Grind Off Site: TODAY Sun 6/13 meet at Wayland High School track 8:30a. Guess what? We will be running! No classes at our gym.
Internal Team Throwdown: YES, it’s happening… it’s THROWDOWN time!! On Saturday, June 19 at 2:00p, we will return to hosting our annual internal competition. This is a friendly, community-based competition that is designed for ALL our members… from our newbies, to our veterans. All movements will be scalable. All the details are in our newsletter and you can sign up to compete, socialize or both at the front desk.

WOD

“Coming in Hot”

METCON

With a 21 Minute Running Clock
Run Max Distance
*minutes 3, 9 + 15: do 50 sit ups
*minutes 6, 12 + 18: do 50 mountain climbers

MASTERS

With a 21 Minute Running Clock
Run Max Distance
*minutes 3, 9 + 15: do 40 sit ups
*minutes 6, 12 + 18: do 40 mountain climbers

MOVE

With a 21 Minute Running Clock
Run Max Distance
*minutes 3, 9 + 15: do 30 sit ups
*minutes 6, 12 + 18: do 30 mountain climbers

WOD GUIDANCE & GOALS
This is going to be a FUN ONE!! Run at your 5k pace, and on the designated minutes you’ll perform either 50 sit ups or 50 mountain climbers. Continue until the time cap is complete. Target 2+ miles

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Categories: WOD, Travel/Home|Comments Off

NEWS

Rise-N-Grind Off Site: This Sun 6/13 meet at Wayland High School track 8:30a. Guess what? We will be running! No classes at our gym.
Internal Team Throwdown: YES, it’s happening… it’s THROWDOWN time!! On Saturday, June 19 at 2:00p, we will return to hosting our annual internal competition. This is a friendly, community-based competition that is designed for ALL our members… from our newbies, to our veterans. All movements will be scalable. All the details are in our newsletter and you can sign up to compete, socialize or both at the front desk.

WOD

“Triwizard Cup…kinda”

METCON

4 Rounds
30/20 Calorie Bike
20 Toes to Bar
10 Thrusters
20 Overhead Lunges
Rest 2 Minutes

Weight: 115/75

MASTERS

4 Rounds
24/18 Calorie Bike
20 Knee Ups
10 Thrusters
20 Overhead Lunges
Rest 2 Minutes

Weight: 95/65

MOVE

4 Rounds
18/14 Calorie Bike
20 Leg Lifts
10 Thrusters
20 Front Rack Lunges
Rest 2 Minutes

Weight: 75/55

WOD GUIDANCE & GOALS
Yup, another one inspired by the MidAtlantic, and this one is going to get sweaty!! The bike will take anywhere between :90-2:00, scale calories to meet this stimulus. Do toes to bar in big sets until your grip or hip flexors start to fatigue, then shift to sets of 5-10 (no more than :60 on these.) For the thruster and overhead lunge weight, you should be able to do 9 thrusters, take a quick break, then do the tenth right into your overhead lunges. You may have to break lunges once at the halfway mark, however you have a rest coming up so push to do them straight. Target 4 minutes per round.

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HOME WOD

4 Rounds
300 Meter Run
20 V-Ups
10 Jumping Squats
20 Lunges
Rest 2 Minutes

ENDURANCE

Rest

Categories: WOD, Travel/Home|9 Comments

NEWS

June Clinic – Running: TODAY, June 11 at 6:00p, we are hosting our free-to-members running clinic. We will help you run more efficiently and comfortably by helping you obtain better form and pacing through drills and focused feedback.
Rise-N-Grind Off Site: This Sun 6/13 meet at Wayland High School track 8:30a. Guess what? We will be running! No classes at our gym.
Internal Team Throwdown: YES, it’s happening… it’s THROWDOWN time!! On Saturday, June 19 at 2:00p, we will return to hosting our annual internal competition. This is a friendly, community-based competition that is designed for ALL our members… from our newbies, to our veterans. All movements will be scalable. All the details are in our newsletter and you can sign up to compete, socialize or both at the front desk

WOD

Press + Deadlift

METCON

Press
4×10, at 60%

Deadlift
1×10, at 45-60-65%
1×8, at 70%
1×6, at 75%

MASTERS

Press
4×10, at 60%

Deadlift
1×10, at 45-60-65%
1×8, at 70%
1×6, at 75%

MOVE

Press
4×10, at 60%

Deadlift
1×10, at 45-60-65%
1×8, at 70%
1×6, at 75%

WOD GUIDANCE & GOALS
HEAVY DAY! If you have a 1 rep max for both movements, use percentages of that max to determine the weights you’ll use today. If you do not have a 1 rep max, determine weights based on “effort.” Record all working sets

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HOME WOD

Tabata
Burpee
Jumping Squat
Jumping Lunge
Sit Up

ENDURANCE

3 x 1 mile, rest 4 min

Categories: WOD|16 Comments

NEWS

June Clinic – Running: TOMORROW, June 11 at 6:00p, we are hosting our free-to-members running clinic. We will help you run more efficiently and comfortably by helping you obtain better form and pacing through drills and focused feedback.
Rise-N-Grind Off Site: This Sun 6/13 meet at Wayland High School track 8:30a. Guess what? We will be running! No classes at our gym.
Internal Team Throwdown: YES, it’s happening… it’s THROWDOWN time!! On Saturday, June 19 at 2:00p, we will return to hosting our annual internal competition. This is a friendly, community-based competition that is designed for ALL our members… from our newbies, to our veterans. All movements will be scalable. All the details are in our newsletter and you can sign up to compete, socialize or both at the front desk.

WOD

“Inception…kinda”

METCON

600 Meter Run
12 Muscle Ups
36 Wall Balls
then
2 Rounds
300 Meter Run
6 Muscle Ups
18 Wall Balls
then

3 Rounds
200 Meter Run
4 Muscle Ups
12 Wall Balls

Weight: 20/14

MASTERS

600 Meter Run
12 Chest to Bars
36 Wall Balls
then
2 Rounds
300 Meter Run
6 Chest to Bars
18 Wall Balls
then

3 Rounds
200 Meter Run
4 Chest to Bars
12 Wall Balls

Weight: 14/10

MOVE

600 Meter Run
12 Pull Ups
36 Wall Balls
then
2 Rounds
300 Meter Run
6 Pull Ups
18 Wall Balls
then

3 Rounds
200 Meter Run
4 Pull Ups
12 Wall Balls

Weight: 10/6

WOD GUIDANCE & GOALS
Thank you MidAtlantic Challenge for a killer workout!! Notice each section of today’s workout is the same amount of work, divided in different ways. You’ll run 600 meters in each section (around 2;30-3:00), do 12 muscle ups (bar or rings), and 36 wall balls (:60-:90). Try to finish each section in relatively the same time, however you’re only going to record your total time. Target 25 minutes.

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