WOD: Fri 04.12.2019 “Remind Me to Forget”
NEWS
- MARATHON MONDAY (4/15) SCHEDULE: 5:30a, 9a, 5:30p and Barbell Club (Wayland)
- APRIL VACATION WEEK (4/15-4/20): No Teens
- BEAST COAST BARBELL: Mock meet on Saturday April 27th at 10:30am
WOD
Barbell Complex
Clean Pull + Power Clean + Front Squat + Jerk
5 Sets, Building
“Remind Me to Forget”
45 Deadlift
35 Hang Power Cleans
25 Jerks
15 Front Squats
Weight: 115/75
WOD Guidance & Goal: Build to a heavy complex for the day. For the second part of the workout, choose a weight that is 50-60% of what you did for the complex. Break deads 30/15 or 15/15/15, hang cleans 15/10/10, jerks
Post Weight and Time to Comments. Compare scores HERE. (complex is different today)
ENDURANCE
45 min easy with 20, ten second sprints during the run
WOD: Thu 04.11.2019 “Front Porch”
NEWS
- MARATHON MONDAY (4/15) SCHEDULE: 5:30a, 9a, 5:30p and Barbell Club (Wayland)
- APRIL VACATION WEEK (4/15-4/20): No Teens
- BEAST COAST BARBELL: Mock meet on Saturday April 27th at 10:30am
WOD
“Front Porch”
25-20-15-10-5 Bike For Calories
5-4-3-2-1 Legless Rope Climbs (Wayland do 7-6-5-4-3)
WOD Guidance & Goal: xGet uncomfortable on the bike. Focus on driving down through the pedals with your legs and pushing on the handles with your arms. Your legs will get a break on the rope climbs and your arms will now be pulling not pushing. Time your breaks between rope climbs (:05-:10) to keep moving forward. Target 15 minutes.
Post Time to Comments.
WOD: Wed 04.10.2019 Row
NEWS
- MARATHON MONDAY (4/15) SCHEDULE: 5:30a, 9a, 5:30p and Barbell Club (Wayland)
- APRIL VACATION WEEK (4/15-4/20): No Teens
- BEAST COAST BARBELL: Mock meet on Saturday April 27th at 10:30am
WOD
Row
10 x 150 Meters
Rest :90
aWOD Guidance & Goal: The goal for this workout is to be consistent (within :05)! Target sub 1 minute intervals.
Post Intervals to Comments.
ENDURANCE
Today’s workout
BEAST COAST BARBELL: 4/8-4/13
WOD: Tue 04.09.2019 “Daniel”
NEWS
- MARATHON MONDAY (4/15) SCHEDULE: 5:30a, 9a, 5:30p and Barbell Club (Wayland)
- APRIL VACATION WEEK (4/15-4/20): No Teens
- BEAST COAST BARBELL: Mock meet on Saturday April 27th at 10:30am
WOD
“Daniel”
50 Pull Ups
400 Meter Run
21 Thrusters (95/65)
800 Meter Run
21 Thrusters (95/65)
400 Meter Run
50 Pull Ups
About Daniel:
Dedicated to Army Sgt. 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday, June 8th, 2006. “With heavy hearts we dedicate this workout to Army Sgt. 1st Class Daniel Crabtree. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.” This Hero WOD was first posted on crossfit.com as the workout of the day for June 15, 2006.
WOD Guidance & Goal: For the pull ups, do either a big set then chip away or chip away from the beginning with shorter breaks. The run is your rest. Shake out your arms and get ready for a straight set or at least 10 thrusters in a row. The thruster weight you choose should feel light. Again, use the 800m run as a shake out before your next set of thrusters. Rest on the run. For the last set of pull ups, chip away with smaller breaks. Target 15 minutes.
Post Time to Comments. Compare scores HERE.
WOD: Mon 04.08.2019 “Stopping Us”
NEWS
- MARATHON MONDAY (4/15) SCHEDULE: 5:30a, 9a, 5:30p and Barbell Club (Wayland)
- APRIL VACATION WEEK (4/15-4/20): No Teens
- BEAST COAST BARBELL: Mock meet on Saturday April 27th at 10:30am
WOD
“Stopping Us”
20-15-10-15-20
Box Jumps (24/20)
Alternating Dumbbell Snatches (50/35)
Burpees
WOD Guidance & Goal: Aim to complete this workout in 15 minutes. Find a steady pace from the start and stick with it.
Post Time to Comments. Compare scores HERE.
ENDURANCE
5 rounds
3 min easy/3 min hard, 1 min rest
WOD: Sat 04.06.2019 Press + Push Press + Push Jerk
WOD
Press
5×1 Rep
Push Press
5×3 Reps
Push Jerk
5×5 Reps
WOD Guidance & Goal: xYou will have 5 attempts at a heavy or potentially new 1 rep max press. Start the push press sets at the weight you do for the 4th set of the press. Begin the jerks at the weight you used for the second set of push press. For the push press and jerk, focus on using your hips and legs as the volume increases.
Post Weight to Comments. Compare scores HERE.
WOD: Fri 04.05.2019 “Nasty Girls”
WOD
“Nasty Girls”
3 Rounds:
50 Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)
WOD Guidance & Goal: Push squat pace. Choose a challenging upper body pulling movement for the muscle ups (chest to bar pull ups, strict pull ups or kipping pull ups.) Aim to complete the workout under 15 minutes.
Post Time to Comments. Compare scores HERE.
ENDURANCE
20x50m sprint, rest 1 min
WOD: Thu 04.04.2019 “Annie”
WOD
“Annie”
50-40-30-20-10
Double Unders
Sit Ups
WOD Guidance & Goal: This is a great opportunity to practice double unders! Scaling options include doing 1/2 the reps, double up for single unders or do attempts. If you’re proficient at double unders try to finish under 10 minutes.
Post Score to Comments. Compare scores HERE.