WOD: Thu 05.16.2019 “Running Diane”
NEWS
- RUNNING CLINIC: Saturday, May 18th at 9am in Wayland. At capacity!
- MEMORIAL DAY SCHEDULE:
- Monday 5/27 – Wayland: 7a and 9a. Acton: 9a
WOD
“Running Diane”
3 Rounds
400 Meter Run
15 Deadlifts (225/155)
15 Handstand Push Ups
WOD Guidance & Goal:
Run 400’s at your 1 mile PR pace. Choose a weight for the deadlifts you can do 15 unbroken the first round. Handstand push ups are kipping. Manage handstands in sets of 5 or more. Target 10 minutes.
Post Time to Comments.
WOD: Wed 05.15.2019 “The A Team”
NEWS
- RUNNING CLINIC: Saturday, May 18th at 9a in Wayland. Space is limited, sign up at the front desk by TODAY May 15.
- MEMORIAL DAY SCHEDULE:
- Monday 5/27 – Wayland: 7a and 9a. Acton: 9a
WOD
“The A Team”
21-18-15-12-9-6-3
Toes to Bar
Hang Power Snatch (95/65)
Jumping Lunges
WOD Guidance & Goal:
Don’t be fooled… this is a burner. Manage the early rounds by doing, at most, 2-3 sets per round. Modify(!) if you are breaking the early rounds up much more than that… for example, you should be doing sets of 7 for your first set of snatches, 6s for the round of 18, etc. This can get a little grippy so smart sets and short rests are key. When you get to the rounds of 9-6-3… hold on and finish it! Target 15-17 minutes to get the desired stimulus.
Post Time to Comments. Compare scores HERE.
ENDURANCE
10 Rounds
Moderate 200m, 100m sprint, 100m easy
WOD: Tue 05.14.2019 “Campfire”
NEWS
- RUNNING CLINIC: Saturday, May 18th at 9a in Wayland. Space is limited, sign up at the front desk by TOMORROW May 15.
- MEMORIAL DAY SCHEDULE:
- Monday 5/27 – Wayland: 7a and 9a. Acton: 9a
WOD
“Campfire”
AMRAP 5
10 Pull Ups
WOD Guidance & Goal: The heavy thruster will be taken from the rack. Work up to a weight that is heavy for today but doesn’t comprise form or range of motion. For the AMRAP 5, do 70% of the weight you hit for the heavy thruster. Target 5+ rounds.
Post Weight + Rounds to Comments.
BEAST COAST BARBELL: 5/13-5/18
Monday/Tuesday:
WOD: Mon 05.13.2019 “Lah Dee Da”
NEWS
- RUNNING CLINIC: Saturday, May 18th at 9a in Wayland. Space is limited, sign up at the front desk by May 15.
- MEMORIAL DAY SCHEDULE:
- Monday 5/27 – Wayland: 7a and 9a. Acton: 9a
WOD
“Lah Dee Da”
10 Rounds:
15/12 Calorie Bike
15 Box Jumps
15/12 Calorie Row
35 minute cap.
WOD Guidance & Goal: Get ready to grind! Modify number of calories and reps so that you can complete each round in about 3 minutes.
Post Time to Comments. Compare scores HERE.
ENDURANCE
Today’s WOD
WOD: Sat 05.11.2019 “Swish”
NEWS
- CROSSFIT INJURY PREVENTION & TREATMENT CLINIC: TODAY, May 11th from 8:00-9:00am in Acton.
- RUNNING CLINIC: Saturday, May 18th at 9a in Wayland. Space is limited, sign up at the front desk by May 15
WOD
“Swish”
AMRAP 20
5 Rope Climbs – 10 for wayland
25 Back Squats (155/105)
50 Burpees Over the Bar
75 Kettlebell Swings (53/35)
1000 Meter Run
125 Double Unders
WOD Guidance & Goal: Rope climbs are with feet and control on the descent. Back squats, warm up to a weight you can get on your back safely and do at least 15 consecutive reps. Steady continuous set on the burpees. Kettlebell swings, choose a weight you can do 25 unbroken swings before placing the bell down. Run will take 6-8 minutes. Take a deep breath before the double unders to calm your heart rate so you can do a big set to start. Target 1+ Rounds.
Post Rounds to Comments.
WOD: Fri 05.10.2019 “Back+Forth”
NEWS
- CROSSFIT INJURY PREVENTION & TREATMENT CLINIC: TOMORROW Saturday, May 11th from 8:00-9:00am in Acton.
- RUNNING CLINIC: Saturday, May 18th at 9a in Wayland. Space is limited, sign up at the front desk by May 15.
WOD
“Back+Forth”
With a partner
120/100 Calorie Row
Rest 5 Minutes
120/100 Calorie Bike
WOD Guidance & Goal: For both the row and the bike, target 6-8 minutes.
Post Times to Comments.
ENDURANCE
4 rounds
100m sprint, 200m moderate, 300m easy
2 min rest
WOD: Thu 05.09.2019 “Regional WOD 2”
NEWS
- CROSSFIT INJURY PREVENTION & TREATMENT CLINIC: Saturday, May 11th from 8:00-9:00am in Acton.
- RUNNING CLINIC: Saturday, May 18th at 9a in Wayland. Space is limited, sign up at the front desk by May 15.
WOD
Hang Snatch + 2 Overhead Squats
5 sets
“2017 Regional WOD 2”
21-15-9
Dumbbell Snatch (50/35)
Ring Dip
WOD Guidance & Goal: The weightlifting portion of this workout is meant for technique work. Build to a heavy complex ONLY if ROM and technique are solid. The metcon is very fast. Aim to complete in less than 10 minutes.
Post Weight and Time to Comments. Compare scores HERE.
WOD: Wed 05.08.2019 “Fight Gone Bad”
NEWS
- CROSSFIT INJURY PREVENTION & TREATMENT CLINIC: Saturday, May 11th from 8:00-9:00am in Acton. Sign up by TODAY!!
- RUNNING CLINIC: Saturday, May 18th at 9a in Wayland. Space is limited, sign up at the front desk by May 15.
WOD
“Fight Gone Bad”
3 Rounds:
1 Minute at Each Station Accumulate as Many Reps as Possible
Wall Balls (20/14) – 10 ft target for everyone
Sumo-Deadlift High Pull (70/53)
Box Jump (20″)
Push Press (75/55)
Row (For Calories)
REST
WOD Guidance & Goal: Do big sets (wall balls, SDHP and push-press) or continuous movements (box jumps and row) for the entire minute. Move as quickly as possible from set to set knowing you get a break after the row. If you do take a break, make the rest short… that minute will tick off fairly fast. Target 15-25 reps per station each minute.
Post Reps to Comments. Compare scores HERE.
ENDURANCE
4×1 mile repeat. equal rest