WOD: Wed 04.21.2021 “Astronaut in the Ocean”
NEWS
- APRIL CLINIC: Just a friendly reminder that our monthly clinics continue on April 30 with Shoulder Wellness. For more information, to sign up (48 hours prior) or to see our 2021 Clinic schedule, click HERE. These clinics are FREE to all members!
WOD
“Astronaut in the Ocean”
50 Toes to Bar
50 Dumbbell Box Step Ups, 20″
50 Sumo Deadlift High Pulls
50 Knee Ups
50 Dumbbell Box Step Ups, 20″
50 Sumo Deadlift High Pulls
35 Leg Lifts
35 Dumbbell Box Step Ups, 20″
35 Sumo Deadlift High Pulls
WOD GUIDANCE & GOALS
For today’s workout, you can only get work done for :40 and then you must rest for :20. Continue this pattern until all the work is complete. Work quickly during the :40 since the rest is built in for you! Target 20 minutes.
Post Time to Comments.
HOME WOD
50 Leg Lift
50 Step Ups, 20″
50 Glute Bridge
ENDURANCE
2 rounds
5 min on, 2.5 off
4 min on, 2 off
3 min on, 1.5 off
2 min on, 1 off
1 min on
3 min off
WOD: Tue 04.20.2021 “Jackie Squared”
NEWS
- APRIL CLINIC: Just a friendly reminder that our monthly clinics continue on April 30 with Shoulder Wellness. For more information, to sign up (48 hours prior) or to see our 2021 Clinic schedule, click HERE. These clinics are FREE to all members!
WOD
“Jackie Squared”
2 Rounds
1k Row
50 Thrusters
30 Pull Ups
Rest 5 Minutes
Weight: 45#
2 Rounds
1k Row
35 Thrusters
20 Pull Ups
Rest 5 Minutes
Weight: 45/35
2 Rounds
1k Row
30 Thrusters
20 Ring Rows
Rest 5 Minutes
Weight: 45/35
WOD GUIDANCE & GOALS
The row is the “buy-in” to the workout. Target your 5k pace (1:50-2:15/500m) on the rower. You should feel fresh enough to pick up your barbell and get at least 25 thrusters before having to rest. Chip away at your pull ups in sets of 5-10, and maybe singles by the end of the set. During the break, walk around to keep your legs from tightening up, and stretch out your grip for the next row and sets of pull ups. Be consistent from the first to the second round. Target 8-10 minutes per round of Jackie.
Post Two Times to Comments.
HOME WOD
2 Rounds
1k Run
50 Jumping Squats
30 Push Ups
Rest 5 Minutes
ENDURANCE
Rest
WOD: Mon 04.19.2021 “Boston Strong”
NEWS
- Patriot’s Day Schedule (TODAY 4/19)
- 6:45a, 8a, 9:15a, and 4:45p
- APRIL CLINIC: Just a friendly reminder that our monthly clinics continue on April 30 with Shoulder Wellness. For more information, to sign up (48 hours prior) or to see our 2021 Clinic schedule, click HERE. These clinics are FREE to all members!
WOD
“Boston Strong”
AMRAP 20
4 Deadlifts
150 Meter Run
20 Double Unders
13 Handstand Push Ups
Weight: 315/225
AMRAP 20
4 Deadlifts
150 Meter Run
6 Attempts
13 Abmat Handstand Push Ups
Weight: 275/185
AMRAP 20
4 Deadlifts
150 Meter Run
30 Single Unders
13 Bench Push Ups
Weight: 225/155
WOD GUIDANCE & GOALS
Choose a weight for the deadlifts that is HEAVY, but you can lift for the first round unbroken. Shake out your legs on the run so they’re ready to jump for the double unders. The handstand push ups break in half, or do unbroken. Your arms will have plenty of rest before the next set of handstands so push your pace. Target 5 rounds.
Compare Scores HERE
Post Rounds to Comments.
HOME WOD
AMRAP 20
4 Burpees
150 Meter Run
20 Jumping Jacks
13 Inverted Push Ups
ENDURANCE
4 Rounds
2 min fast, 6 min easy
WOD: Sun 04.18.2021
NEWS
- Patriot’s Day Schedule (TOMORROW 4/19)
- 6:45a, 8a, 9:15a, 3:45p Teens, 4:45p
- APRIL CLINIC: Just a friendly reminder that our monthly clinics continue on April 30 with Shoulder Wellness. For more information, to sign up (48 hours prior) or to see our 2021 Clinic schedule, click HERE. These clinics are FREE to all members!
WOD
“Ghost”
AMRAP 30
40 Wall Balls
50 Sit Ups
600 Meter Run
Weight: 20/14
AMRAP 30
40 Wall Balls
50 Sit Ups
600 Meter Run
Weight: 14/10
AMRAP 30
30 Wall Balls
40 Sit Ups
400 Meter Run
Weight: 10/6
WOD GUIDANCE & GOALS
Purposefully break wall balls into 30/10 or 20/10/10, to not spike your heart rate on the very first movement. Keep the sit ups unbroken, but slow down the rep cycle to recover from the wall balls. Run the 600’s at your 5k pace (moderate). Target 3+ rounds.
Post Rounds to Comments.
HOME WOD
AMRAP 30
40 Squats
50 Sit Ups
600 Meter Run
ENDURANCE
60+ min Hike with 20# pack
WOD: Sat 04.17.2021 “Somebody”
NEWS
- Patriot’s Day Schedule (Mon 4/19)
- 6:45a, 8a, 9:15a, 3:45p Teens, 4:45p
- APRIL CLINIC: Just a friendly reminder that our monthly clinics continue on April 30 with Shoulder Wellness. For more information, to sign up (48 hours prior) or to see our 2021 Clinic schedule, click HERE. These clinics are FREE to all members!
WOD
“Somebody”
100 Burpee Box Jump Overs
*on the minute 5 power cleans
Height: 24/20
Weight: 135/95
100 Burpee Box Jump Overs
*on the minute 5 power cleans
Height: 20
Weight: 115/75
75 Burpee Box Step Overs
*on the minute 5 power cleans
Height: 20
Weight: 75/55
WOD GUIDANCE & GOALS
At the call of “Go”, start this workout with 5 power cleans (unbroken) before beginning your burpee box jump overs. Keep burpeeing over the box until the top of the next minute, at which time you’ll do another 5 cleans… and then recommence the burpees. You’ll repeat this pattern until you total up 100 burpees. Today, we’re cutting you a little break… you can do the burpee box overs laterally if you wish. The cleans should only take about 10-15 seconds (don’t be a hero here), so you should have enough time to get 5-6 burpees each minute. Aim to complete this Saturday grind in about 20 minutes. There’s a 25 minute time cap.
Post Time to Comments.
HOME WOD
100 Burpee Box Jumps (or jump overs if you have a box)
ENDURANCE
Rest
WOD: Fri 04.16.2021 “Unstable”
NEWS
- Patriot’s Day Schedule (Mon 4/19):
- 6:45a, 8a, 9:15a, 3:45 Teens, 4:45p
- APRIL CLINIC: Just a friendly reminder that our monthly clinics continue on April 30 with Shoulder Wellness. For more information, to sign up (48 hours prior) or to see our 2021 Clinic schedule, click HERE. These clinics are FREE to all members!
WOD
“Unstable”
With a Partner
5K Row
(and planks)
With a Partner
5K Row
(and planks)
With a Partner
5K Row
(and planks)
WOD GUIDANCE & GOALS
With a partner row a 5k as fast as possible, switching off every 250 meters. While one partner is working the other partner holds a plank. Target 20 minutes.
Post Time to Comments.
HOME WOD
With a Partner
5K Run
*switch every 400m
ENDURANCE
5k Run
WOD: Thu 03.15.2021 “Off My Face”
NEWS
APRIL CLINIC: Just a friendly reminder that our monthly clinics continue on April 30 with Shoulder Wellness. For more information, to sign up (48 hours prior) or to see our 2021 Clinic schedule, click HERE. These clinics are FREE to all members!
WOD
“Off My Face”
Press 3×10, across
AMRAP 10
10 Dumbbell Lunges
10 Dumbbell Push Press
Rest 1 Minute
Press 3×10, across
AMRAP 10
10 Dumbbell Lunges
10 Dumbbell Push Press
Rest 1 Minute
Press 3×10, across
AMRAP 10
10 Dumbbell Lunges
10 Dumbbell Push Press
Rest 1 Minute
WOD GUIDANCE & GOALS
Coaches will help you build to 70-75% of your 1 rep max press (reps 5-10 should feel like WORK!) for your working sets of 10 reps. There is no leg involvement in the press which makes this movement difficult to cycle.
Post Weight + Reps to Comments.
HOME WOD
2 Rounds
AMRAP 10
10 Lunges
10 Push Ups
ENDURANCE
Rest
WOD: Wed 03.14.2021 “As I Am”
NEWS
APRIL CLINIC: Just a friendly reminder that our monthly clinics continue on April 30 with Shoulder Wellness. For more information, to sign up (48 hours prior) or to see our 2021 Clinic schedule, click HERE. These clinics are FREE to all members!
WOD
“As I Am”
3 Rounds
100 Double Unders
40 Medball GHDs
10 Deadlift
Weight: 275/185
3 Rounds
35 Attempts
40 Medball GHDs
10 Deadlift
Weight: 225/155
3 Rounds
150 Single Unders
40 Medball Sit Ups
10 Deadlift
Weight: 185/135
WOD GUIDANCE & GOALS
Begin this workout with the biggest set of double unders you can do then chip away with smaller sets. You can recover on the medball GHD sit ups, but the sit ups will make your deadlifts feel heavy. When fresh, you can do all 10 deadlift reps unbroken, but after the medball GHD sit ups do 5/5 or 4/3/3 sets. Target 14 minutes.
Post Time to Comments.
HOME WOD
3 Rounds
100 Jumping Jacks
50 Sit Ups
25 Glute Bridge
ENDURANCE
20 x :20 hill sprint, walk down
WOD: Tue 04.13.2021 “Deserve You”
NEWS
APRIL CLINIC: Just a friendly reminder that our monthly clinics continue on April 30 with Shoulder Wellness. For more information, to sign up (48 hours prior) or to see our 2021 Clinic schedule, click HERE. These clinics are FREE to all members!
WOD
“Deserve You”
1. 15/10 Calorie Bike
2. 5 Hang Power Snatch
3. 5 Bar Muscle ups
1. 12/9 Calorie Bike
2. 5 Hang Power Snatch
3. 5 Chest to Bars
1. 10/8 Calorie Bike
2. 5 Hang Power Cleans
3. 5 Pull Ups
WOD GUIDANCE & GOALS
Scale calories or reps to complete each movement within its designated minute. Choose a weight for the hang power snatch that you can do the first few rounds unbroken and then may have to break into 3/2 reps. Complete bar muscle ups/chest to bars/pull ups, unbroken as long as possible.
Post Cals/Weight/Movement to Comments.
HOME WOD
30 Mt. Climbers
40 Sit Ups
50 Squats
60 Jumping Jacks
ENDURANCE
Rest
WOD: Mon 04.12.2021 “2 Much”
NEWS
APRIL CLINIC: Just a friendly reminder that our monthly clinics continue on April 30 with Shoulder Wellness. For more information, to sign up (48 hours prior) or to see our 2021 Clinic schedule, click HERE. These clinics are FREE to all members!
WOD
“2 Much”
200 Meter Run
10-9-8-7-6-5-4-3-2-1 Man Makers
Weight: 50/35
200 Meter Run
10-9-8-7-6-5-4-3-2-1 Man Makers
Weight: 35/20
200 Meter Run
10-9-8-7-6-5-4-3-2-1 Man Makers
Weight: 25/15
WOD GUIDANCE & GOALS
Run 200 meters before every set of man makers. The runs should feel like a recovery until the round of 5, as they start getting closer together and you start running them faster. You will use two dumbbells for the man makers. Man makers are: push up, right then left arm row, jump your feet to your hands and deadlift the dumbbells into a squat clean, and then a thruster. Do man makers in sets of 3-5, taking a small shake out between sets. Target 20 minutes.
Post Time to Comments.
HOME WOD
200 Meter Run
10-9-8-7-6-5-4-3-2-1
Double Push Up Burpee
ENDURANCE
3 x 800m, rest 2:00
rest 2
6x400m, rest :60
rest 2
8 x 200m, rest :30