Home WOD: Sun 07.07.2019 “Jump, Jump, Jump”
Do at home or on vacation!!
“Jump, Jump, Jump”
3 Rounds
60 Jumping Jacks
50 Squats
40 Sit Ups
30 Mountain Climbers
20 Burpees
WOD: Sat 07.06.2019 “Are We There Yet”
NEWS
- JULY 4th WEEK
- TODAY 7/6 – 7a and 9a ONLY at both locations
WOD
“Are We There Yet”
AMRAP 30:
50 Double Unders
40 Calorie Row
30 Wall Balls (20/14)
20 Clean and Jerks (95/65)
10 Muscle Ups
20 Clean and Jerks
30 Wall Balls
40 Calorie Row
50 Double Unders
WOD Guidance & Goals:
The goal is to make it through one round! The Jump rope will take 1-2 minutes, rowing 2-4 minutes, wall balls 1-2 minutes, clean and jerks 2 minutes (10 in a row) and muscle ups 2-3 minutes.
Post Reps to Comments. Compare scores HERE.
WOD: Fri 07.05.2019 “Bounce Back”
NEWS
- JULY 4th WEEK
- TODAY 7/5 – 9am ONLY at both locations
- Saturday 7/6 – 7a and 9a ONLY at both locations
WOD
“Bounce Back”
30-20-10 Back Squat (165/115)
90-60-30 Sit Up
WOD Guidance & Goals:
Choose a weight for the back squats that you can clean from the floor and safely bring to the back rack position. Once the bar is on your back you should be able to execute 10-15 reps before having to place the bar down. Target 15 minutes.
Post Time to Comments.
WOD: Thu 07.04.2019 Happy 4th of July!!
NEWS
JULY 4th WEEK
- TODAY 7/4 – CLOSED
- TOMORROW 7/5 – 9am ONLY at both locations
- Saturday 7/6 – 7a and 9a ONLY at both locations
WOD: Wed 07.03.2019 “Lake of Fire”
NEWS
JULY 4th WEEK
- TODAY 7/3
- Wayland: 5:30a, 6:30a, 8:30a, 9:30a, 12:30p, Open Gym and 5:30p. NO 6:30PM CLASS
- Acton: 5:30a, 6:30a, 9a and 5:30p. NO 6:30PM CLASS
- TOMORROW 7/4 – CLOSED
- Friday 7/5 – 9am ONLY at both locations
- Saturday 7/6 – 7a and 9a ONLY at both locations
- TODAY 7/3
WOD
“Lake of Fire”
5 Rounds:
AMRAP 2:
12 Handstand Push Ups
Max Cals on Rower
Rest 2 Minutes
WOD Guidance & Goals:
Equal work:rest = FAST + FURIOUS. Complete 12 kipping handstand push ups (scale: strict to abmats or seated dumbbell press) in under :30. In the remaining :90, target 25-35 cals.
Post Cals to Comments. Compare scores HERE.
ENDURANCE
4 rounds
5 min moderate, 3 min easy
WOD: Tue 07.02.2019 “Ride”
NEWS
JULY 4th WEEK
- TODAY 7/2 – Regular Schedule. No Barbell Club in Wayland
- TOMORROW 7/3
- Wayland: 5:30a, 6:30a, 8:30a, 9:30a, 12:30p, Open Gym and 5:30p. NO 6:30PM CLASS
- Acton: 5:30a, 6:30a, 9a and 5:30p. NO 6:30PM CLASS
- Thursday 7/4 – CLOSED
- Friday 7/5 – 9am ONLY at both locations
- Saturday 7/6 – 7a and 9a ONLY at both locations
WOD
“Ride”
3 Rounds:
15 Toes to Bar
15 Deadlifts (225/155)
15 Box Jump Overs (24/20)
Rest 3 Minutes
Bike
5 Min Max Calories
WOD Guidance & Goals:
Choose a weight for the deadlift that you can do 15 reps unbroken if you were fresh. Target sub 10 minutes. Last time we did this workout, we did rowing for 5 minutes. This time, it’s biking! Target 50-60 calories.
Post Time + Cals to Comments. Compare scores HERE.
WOD: Mon 07.01.2019 “Money in the Grave”
NEWS
JULY 4th WEEK:
- TODAY 7/1 – Regular Schedule. No Barbell Club in Wayland
- TOMORROW 7/2 – Regular Schedule. No Barbell Club in Wayland
- Wednesday 7/3
- Wayland: 5:30a, 6:30a, 8:30a, 9:30a, 12:30p, Open Gym and 5:30p. NO 6:30PM CLASS
- Acton: 5:30a, 6:30a, 9a and 5:30p. NO 6:30PM CLASS
- Thursday 7/4 – CLOSED
- Friday 7/5 – 9am ONLY at both locations
- Saturday 7/6 – 7a and 9a ONLY at both locations
WOD
“Money in the Grave”
5 Rounds
400 Meter Run
10 Goblet Squats (53/35)
10 Meter Overhead Lunge (Left Arm)
10 Meter Overhead Lunge (Right Arm)
WOD Guidance & Goals:
Run the 400’s :10 shy of your 1 mile PR pace. Choose a kettlebell weight that you can overhead lunge for 10 meters with your non-dominant arm. Target 15 minutes.
Post Time to Comments.
Couresty of CFLP
ENDURANCE
3 rounds
800m, rest 3 min
600m, rest 3 min
400m, rest 3 min
200m, rest 5 min
WOD: Sun 06.30.2019 RNG in Acton at 8a
NEWS
- RNG
- TODAY Sunday is the last day of Rise-N-Grind until August. Join Coach Mary in Acton at 8am for one last hoorah!
- WEEK OF JULY 4th
- Monday 7/1 – Regular Schedule. No Barbell Club in Wayland
- Tuesday 7/2 – Regular Schedule. No Barbell Club in Wayland
- Wednesday 7/3
- Wayland: 5:30a, 6:30a, 8:30a, 9:30a, 12:30p, Open Gym and 5:30p. NO 6:30PM CLASS
- Acton: 5:30a, 6:30a, 9a and 5:30p. NO 6:30PM CLASS
- Thursday 7/4 – CLOSED
- Friday 7/5 – 9am ONLY at both locations
- Saturday 7/6 – 7a and 9a ONLY at both locations
WOD: Sat 06.29.2019 “Capsize”
NEWS
- RNG
- TOMORROW Sunday is the last day of Rise-N-Grind until August. Join Coach Mary in Acton at 8am for one last hoorah!
- WEEK OF JULY 4th
- Monday 7/1 – Regular Schedule. No Barbell Club in Wayland
- Tuesday 7/2 – Regular Schedule. No Barbell Club in Wayland
- Wednesday 7/3
- Wayland: 5:30a, 6:30a, 8:30a, 9:30a, 12:30p, Open Gym and 5:30p. NO 6:30PM CLASS
- Acton: 5:30a, 6:30a, 9a and 5:30p. NO 6:30PM CLASS
- Thursday 7/4 – CLOSED
- Friday 7/5 – 9am ONLY at both locations
- Saturday 7/6 – 7a and 9a ONLY at both locations
WOD
“Capsize”
For 18 Minutes on the 3 Minute:
7 Box Jumps (24/20)
5 Push Jerks
7 Front Squats
9 Hang Power Cleans
Men’s weight: 155
Women’s weight: 105
WOD Guidance & Goals:
You will complete the above work as fast as possible within a 3 minute interval and rest the remaining time. Once the 3 minutes is over you repeat for a total of 6 rounds. Choose a weight that you can do the three barbell movements unbroken for at least the the first two rounds.
Post Intervals to Comments. Compare scores HERE.
WOD: Fri 06.28.2019 “Wut…Kinda”
NEWS
- RNG
- This Sunday is the last day of Rise-N-Grind until August. Join Coach Mary in Acton at 8am for one last hoorah!
- WEEK OF JULY 4th
- Monday 7/1 – Regular Schedule. No Barbell Club in Wayland
- Tuesday 7/2 – Regular Schedule. No Barbell Club in Wayland
- Wednesday 7/3
- Wayland: 5:30a, 6:30a, 8:30a, 9:30a, 12:30p, Open Gym and 5:30p. NO 6:30PM CLASS
- Acton: 5:30a, 6:30a, 9a and 5:30p. NO 6:30PM CLASS
- Thursday 7/4 – CLOSED
- Friday 7/5 – 9am ONLY at both locations
- Saturday 7/6 – 7a and 9a ONLY at both locations
WOD
“Wut…Kinda”
2 Rounds
800 Meter Run
10 Deadlifts (315/225)
800 Meter Run
50 Sit Ups
WOD Guidance & Goals:
This is a variation of the workout “Wut”. Instead of working for 45 minutes, your mission is to finish two rounds under 40 minutes. For the deadlift, use 85% of your 1 rep max.
Post Time to Comments. Original Workout HERE.
ENDURANCE
10 x 100 on the min.