WOD: Mon 09.14.2020 “Running Karen”
NEWS
- Workout Schedule
- Monday – Outdoor/Indoor
- Tuesday – Indoor
- Wednesday – Outdoor/Indoor
- Thursday – Outdoor
- Friday – Indoor
- Sat + Sun – Outdoor
WOD
“Running Karen”
3 Rounds
400 Meter Run
50 Wall Balls
*every break do 5 burpees
Weight: 20/14
3 Rounds
400 Meter Run
35 Wall Balls
*every break do 5 burpees
Weight: 14/10
3 Rounds
300 Meter Run
35 Wall Balls
*every break do 5 burpees
Weight: 10/6
WOD GUIDANCE & GOALS
Run the 400 meters at your 5k pace, do not sprint or you’ll have to break the wall balls early. Do wall balls in big sets, either go unbroken or strategically break them 30/20. Slow down your cycle time so you can breath but not drop the ball. As soon as you break (pause for more than :02) you must stop and do 5 burpees. Target 15 minutes.
Courtesy of RCF1
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HOME WOD
3 Rounds
400 Meter Run
50 Squats
*every pause do 5 burpees
ENDURANCE
4 x 600m, rest :90
6 x 200m, rest :60
WOD: Sun 09.13.2020 RNG
NEWS
SAT WOD Recording: Here
WOD
RNG
AMRAP 36
400 Meter Run
10 Medball Sit Ups
5 Medball Sit to Stands
10 Medball Overhead Lunges
5 Medball Burpees
20 Medball Russian Twists
Weight: 20/14
AMRAP 36
400 Meter Run
10 Medball Sit Ups
5 Medball Sit to Stands
10 Medball Overhead Lunges
5 Medball Burpees
20 Medball Russian Twists
Weight: 14/10
AMRAP 36
400 Meter Run
10 Medball Sit Ups
5 Sit to Stands
10 Medball Lunges
5 Burpees
20 Medball Russian Twists
Weight: 10/6
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WOD: Sat 09.12.2020 “Love Is Religion”
NEWS
- Zoom at 8:15a
- FRI WOD Recording: Here
WOD
“Love Is Religion”
42-36-30-24-18-12-6
Dumbbell Snatch
200 Meter Run
Weight: 50/35
42-36-30-24-18-12-6
Dumbbell Snatch
200 Meter Run
Weight: 35/20
21-18-15-12-9-6-3
Dumbbell Snatch
200 Meter Run
Weight: 25/15
WOD GUIDANCE & GOALS
Complete dumbbell snatch reps by alternating arms. Complete at least 1/2 of the snatch reps before breaking. Run at your 1 mile PR pace (pretty fast!) Target 16 minutes.
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HOME WOD
21-18-15-12-9-6-3
Sit to Stand
200 Meter Run
ENDURANCE
Rest
WOD: Fri 09.11.2020 “From the Block”
NEWS
- REMINDER: Zoom is now at 8am
- THU WOD Recording: Here
WOD
“From The Block”
3 Rounds
20 Thrusters
10 Bar Muscle Ups
20 Bar Facing Burpees
Weight: 135/95
3 Rounds
20 Thrusters
10 Chest to Bar Pull Ups
20 Lateral Burpees
Weight: 95/65
3 Rounds
15 Thrusters
15 Ring Rows
15 Burpees
Weight: 75/55
WOD GUIDANCE & GOALS
The thruster weight should feel challenging enough that you have to break at rep 10. The pulling movement, do fast singles or sets of 3-5, and find a moderate pace for the burpees (keep moving!) Target 20 minutes.
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HOME WOD
3 Rounds
30 1.5 squats
30 Burpees
ENDURANCE
5 x 800m, walk 200m between sets
WOD: Thu 09.10.2020 “Annie Takes a Row”
WOD
“Annie Takes a Row”
1K Meter Row
50-40-30-20-10
Double Under
Sit Up
1K Meter Row
1K/800 Meter Row
15-12-9-6-3
Attempts
50-40-30-20-10
Sit Up
1K/800 Meter Row
750/600 Meter Row
75-60-45-30-15
Single Under
25-20-15-10-5
Sit Up
750/600 Row
WOD GUIDANCE & GOALS
The first row should be at a moderate pace. Do not go out guns blazing! Do the jump rope in as few sets as possible and push your pace on the sit ups. The final row, go all out! Target 15 minutes.
Compare scores HERE. Post Time to Comments.
HOME WOD
20 Flights of Stairs
50-40-30-20-10
Jumping Jacks
Sit Ups
20 Flights of Stairs
ENDURANCE
Rest
WOD: Wed 09.09.2020 “Broken Bicycles”
NEWS
TUE WOD Recording: Here
WOD
“Broken Bicycle”
Bike for Cals
Rest 3 Min
10 Rounds of AMRAP 1
Bike for Cals
Rest 3 Min
10 Rounds of AMRAP 1
Bike for Cals
Rest 3 Min
WOD GUIDANCE & GOALS
Get uncomfortable! Goal is to keep your RPM at 60+ and be consistent from round to round. You’ll have plenty of time to recover so don’t be afraid to push!
Compare Scores HERE
Post Total Cals to Comments.
HOME WOD
10 x AMRAP 1
Run Max Meters
3 Min Rest
ENDURANCE
6 rounds
200m fast, 200 moderate, 100m easy
WOD: Tue 09.08.2020 “Double DT”
NEWS
- NEW ZOOM TIME – 8am Weekdays
- WAYLAND – Morning schedule has expanded. See Triib for new times!
WOD
“Double DT”
10 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Weights: 155/105
10 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Weight: 115/75
5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Weights: 95/65
WOD GUIDANCE & GOALS
Choose a weight that you can do for 12 unbroken deadlifts, 9 unbroken hang cleans, and 6 unbroken push jerks, for at least the first 3-5 rounds. The strategy for this complex is to do 11 deadlifts, briefly rest, do the 12th deadlift and do 8 unbroken hang cleans. Rest after the 8th hang clean before doing your 9th, then right into 6 unbroken jerks. Get right on the bar after the jerks (the deadlifts will feel light) and take a break at the 11th like the round before. This workout will take 20-25 minutes.
Compare Scores: Here
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HOME WOD
10 Rounds
15 Jumping Good Mornings
10 Box Jumps
5 Inverted Push Ups
ENDURANCE
Rest
WOD: Mon 09.07.2020 “Sun Don’t Shine”
NEWS
- WAYLAND – Morning schedule has expanded. See Triib for new times!
- Indoor/Outdoor Schedule This Week
- Monday – Outdoor
- Tuesday – Outdoor
- Wednesday – Indoor
- Thursday – Indoor
- Friday – Indoor
- Sat + Sun – Outdoor
WOD
“Sun Don’t Shine”
800 Meter Run
100 Kettlebell Swings
100 Sit Ups
100 Squats
100 Push Ups
800 Meter Run
Weight: 53/35
800 Meter Run
75 Kettlebell Swings
75 Sit Ups
75 Squats
75 Push Ups
800 Meter Run
Weight: 53/35
800 Meter Run
50 Kettlebell Swings
1050 Sit Ups
50 Squats
50 Push Ups
800 Meter Run
Weight: 35/26
WOD GUIDANCE & GOALS
The first run is a warm up, run at your 5k pace. Break kb swings into sets of 20-25, sit ups in half, squats in sets of 25, and push ups in sets of 5-10. Run as fast as possible at the end. Target 30 minutes.
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WOD: Sun 09.05.2020 RNG
NEWS
- LABOR DAY SCHEDULE
- ACTON – 7a, 8:15a, 9:30a
- WAYLAND – 7a, 8:15a, 9:30a, 10:30 Teens
WOD
“RNG”
1-2-3…10-9-8…2-1
Burpee
Squat
Toe Touch
Run 100 Meters
Ladder to 8 then back down
Burpee
Squat
Toe Touch
Run 100 Meters
Ladder to 6 then back down
Burpee
Squat
Toe Touch
Run 100 Meters
WOD: Sat 09.05.2020 “Take You Dancing”
NEWS
- LABOR DAY SCHEDULE: Mon 9/7 we will have an abbreviated schedule at both locations
- 7a, 8:15 and 9:30a classes ONLY!
- 10:30a teens – Wayland only
- FRI WOD Recording: Here
WOD
“Take You Dancing”
12 Man Makers
24 Dumbbell Lunges
Rest 3 Minutes
3 Rounds
24 Dumbbell Snatch
24 Overhead Lunges
12 Man Makers
24 Dumbbell Lunges
Rest 3 Minutes
3 Rounds
24 Dumbbell Snatch
24 Overhead Lunges
8 Man Makers
24 Dumbbell Squats
Rest 3 Minutes
3 Rounds
16 Dumbbell Snatch
24 Dumbbell Squats
WOD GUIDANCE & GOALS
With your dumbbells, complete the man makers in :60-:90 and the 24 lunges (dbs held on your shoulders) in :60. Target 8 minutes for the first couplet. The second couplet only requires 1 dumbbell. The snatches are alternating and will take around :60. The overhead lunges (you choose which arm) are alternating as well and will take around the same amount of time. Target 8 minutes.
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