BEAST COAST BARBELL: 3/25-3/30
Mon/Tue – Wayland
Wed – Acton
1 Rep Max Snatch + Back Squat
Thur – Wayland
Sat – Acton
1 Rep Max Clean and Jerk + Front Squat
WOD: Tue 03.26.2019 Lunge, Good Morning + Pull Up
NEWS
- ROW CLINIC: North member, Mike Graffeo will be teaching rowing technique on Saturday, March 30th, at 8am in Acton. Mike was a collegiate rower at Cornell and has offered to share his tips and tricks to efficient rowing! Sign up at the front desk by Wednesday, March 27th.
- RNG: This Sunday (3/31) Rise-N-Grind will be in WAYLAND ONLY!
WOD
5×3, across
5×3, across
3×5, across
WOD Guidance & Goal: Coaches will help you build to a relatively heavy weight for your working sets. Target 75-80% effort.
Post Weights to Comments. Compare similar scores HERE.
WOD: Mon 03.25.2019 “San Francisco”
NEWS
- ROW CLINIC: North member, Mike Graffeo will be teaching rowing technique on Saturday, March 30th, at 8am in Acton. Mike was a collegiate rower at Cornell and has offered to share his tips and tricks to efficient rowing! Sign up at the front desk by Wednesday, March 27th.
WOD
“San Francisco”
20-15-10-15-20
Dumbbell Jerk (50/35)
Toes to Bar
WOD Guidance & Goal: Choose a weight for the dumbbell jerks that you can do at least 5-7 reps unbroken. Go for bigger sets of jerks before resting. For the toes to bar, just like the jerks, do bigger sets then chip away. Target 10 minutes.
Post Time to Comments.
ENDURANCE
8 x 300m, rest 1 min
WOD: Sat 03.23.2019 “Turbulence”
NEWS
- THE OPEN: D0-overs or make ups, can be done SUNDAY at 8am at our ACTON location. There will be RNG at our WAYLAND location at 8a
- ROW CLINIC: North member, Mike Graffeo will be teaching rowing technique on Saturday, March 30th, at 8am in Acton. Mike was a collegiate rower at Cornell and has offered to share his tips and tricks to efficient rowing! Sign up at the front desk by Wednesday, March 27th.
WOD
“Turbulence”
Teams of 3 Complete:
10K Row
*Athletes must switch every 250 meters and do 10 Sit Ups
WOD Guidance & Goal: Go ALL OUT when it’s your turn. There’s plenty of time to rest. Men, aim for 1:30-1:40 split. Women, aim for 1:45-1:55 split.
Post Time to Comments. Compare scores HERE.
WOD: Fri 03.22.2019 Open 19.5
NEWS
- THE OPEN: D0-overs or make ups, can be done SUNDAY at 8am at our ACTON location. There will be RNG at our WAYLAND location at 8a
- FRIDAY NIGHT LIGHTS: Is this TONIGHT, March 22 at ACTON. We’ll throw down, have a few beers and reminisce about the Open. We’ll also throw in some grub from Bueno y Sano.
- ROW CLINIC: North member, Mike Graffeo will be teaching rowing technique on Saturday, March 30th, at 8am in Acton. Mike was a collegiate rower at Cornell and has offered to share his tips and tricks to efficient rowing! Sign up at the front desk by Wednesday, March 27th.
WOD
“Open 19.5”
33-27-21-15-9:
Thrusters (95/65)
Chest to Bar Pull Ups
WOD Guidance & Goal: There are over 100 reps of both movements…Break them up!! Sets 33-27-21 for the thrusters, break into 3 sets. Rounds 15-9 try to break 1 time. For chest to bars, break into 5-10 reps. Small sets with fast breaks. Have fun on this last one!
Post Time to Comments.
ENDURANCE
5x600m, rest 2 min
WOD: Thu 03.21.2019 “Supersonic”
NEWS
- THE OPEN: D0-overs or make ups, can be done SUNDAY at 8am at our ACTON location. There will be RNG at our WAYLAND location at 8a
- FRIDAY NIGHT LIGHTS: Is this FRIDAY, March 22 at ACTON. We’ll throw down, have a few beers and reminisce about the Open. We’ll also throw in some grub from Bueno y Sano. Sign up at the front desk!
- ROW CLINIC: North member, Mike Graffeo will be teaching rowing technique on Saturday, March 30th, at 8am in Acton. Mike was a collegiate rower at Cornell and has offered to share his tips and tricks to efficient rowing! Sign up at the front desk by Wednesday, March 27th.
WOD
“Supersonic”
3 Rounds
10 Push Jerks (155/105)
10 Muscle Ups
400 Meter Run
WOD Guidance & Goal: Choose a weight for the push jerks that you can do 5 reps unbroken. The muscle ups are on the rings. There are two ways to attack them. You could do big sets or even fast singles. Scaling for muscle ups is strict pull ups and dips. Push the last run. Target 15 minutes.
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WOD: Wed 03.20.2019 “Till the Wheels Come Off”
NEWS
- THE OPEN: D0-overs or make ups, can be done SUNDAY at 8am at our ACTON location. There will be RNG at our WAYLAND location at 8a
- FRIDAY NIGHT LIGHTS: Is this FRIDAY, March 22 at ACTON. We’ll throw down, have a few beers and reminisce about the Open. We’ll also throw in some grub from Bueno y Sano. Be there!
- ROW CLINIC: North member, Mike Graffeo will be teaching rowing technique on Saturday, March 30th, at 8am in Acton. Mike was a collegiate rower at Cornell and has offered to share his tips and tricks to efficient rowing! Sign up at the front desk by Wednesday, March 27th.
WOD
3×5, across
50-35-20
Box Jump (24/20)
Sit Up
WOD Guidance & Goal: xFor the deadlifts, coaches will help you work up to 80-85% of your 1 rep max for all 3 sets of 5 reps. For the metcon, go fast! These are complimentary movements. Your legs get a break during the sit up and your abs get a break during the box jumps. Target 8-10 minutes.
Post Weight and Time to Comments.
ENDURANCE
1600, rest 4 min
1200, rest 3 min
800, rest 2 min
400, rest 1 min
WOD: Tue 03.19.2019 “Circles”
NEWS
- THE OPEN: D0-overs or make ups, can be done SUNDAY at 8am at our ACTON location. There will be RNG at our WAYLAND location at 8a
- FRIDAY NIGHT LIGHTS: Is this FRIDAY, March 22 at ACTON. We’ll throw down, have a few beers and reminisce about the Open. We’ll also throw in some grub from Bueno y Sano. Sign Up at front desk!
- ROW CLINIC: North member, Mike Graffeo will be teaching rowing technique on Saturday, March 30th, at 8am in Acton. Mike was a collegiate rower at Cornell and has offered to share his tips and tricks to efficient rowing! Sign up at the front desk by Wednesday, March 27th.
WOD
“Circles”
4 Rounds
21/15 Calorie Bike
15 Pull Ups
9 Hang Squat Cleans (135/95)
WOD Guidance & Goal: Throughout this workout you’ll be managing your grip and leg fatigue. Push the finish the bike in under a minute. For the first round, try to do pull ups in big sets. As the workout continues, break into smaller sets (3-5) with short breaks. Hang squat cleans can be done in sets of 3-5. Target 12 minutes.
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WOD: Mon 03.18.2019 “The BEST of Filthy 50”
NEWS
- THE OPEN: D0-overs or make ups, can be done SUNDAY at 8am at our ACTON location. There will be RNG at our WAYLAND location at 8a
- FRIDAY NIGHT LIGHTS: Is this FRIDAY, March 22 at ACTON. We’ll throw down, have a few beers and reminisce about the Open. We’ll also throw in some grub from Bueno y Sano. Sign up at the front desk!
- ROW CLINIC: North member, Mike Graffeo will be teaching rowing technique on Saturday, March 30th, at 8am in Acton. Mike was a collegiate rower at Cornell and has offered to share his tips and tricks to efficient rowing! Sign up at the front desk by Wednesday, March 27th.
WOD
“The BEST of Filthy 50”
100-80-60-40-20 Double Unders
50-40-30-20-10 Wall Balls (20/14)
25-20-15-10-5 Burpees
WOD Guidance & Goal: xkDo big sets of double unders. If you mess up, take a deep breath, try to relax, and get back to them. Do the wall balls in 2 sets. Do more than half the reps for the first set. Steady pace on the burpees with little to no breaks. Target 20 minutes.
Post Time to Comments. Compare scores HERE.
ENDURANCE
Todays workout
