WOD: Sat 03.16.2019 Front Squat + Push Press
NEWS
- THE OPEN: D0-overs or make ups, can be done TOMORROW at 8am at our WAYLAND location. There will be RNG at our ACTON location at 8a
- FRIDAY NIGHT LIGHTS: Is next 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!
WOD
Front Squat
3 x 8 reps, across
Push Press
3 x 4 reps, across
WOD Guidance & Goal: Try to perform sets at 75-77% of your 1 Rep Max
Post Weights to Comments. Compare scores HERE.
WOD: Fri 03.15.2019 Open 19.4
NEWS
- THE OPEN: D0-overs or make ups, can be done SUNDAY at 8am at our WAYLAND location. There will be RNG at our ACTON location at 8a
- FRIDAY NIGHT LIGHTS: Is next 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!
WOD
“Open 19.4”
3 Rounds:
10 Snatches (95/65)
12 Bar Facing Burpees
Rest 3 Minutes
3 rounds
10 Bar Muscle Ups
12 Bar Facing Burpees
WOD Guidance & Goal: Go unbroken as long as you can on snatches. Catch your breath on burpees except for the last round go all out. You’ll have 3 minutes to recover. Manage your grip and triceps on the second couplet. Do not go to failure on either movement. Last set of burpees go all out!
Post Time and Reps to Comments.
ENDURANCE
5k
WOD: Thu 03.14.2019 Run
NEWS
- THE OPEN: D0-overs or make ups, can be done SUNDAY at 8am at our WAYLAND location. There will be RNG at our ACTON location at 8a
- FRIDAY NIGHT LIGHTS: Is next 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!
WOD
RUN
10 Rounds
200 Meter Run
Rest :90
WOD Guidance & Goal: ALL OUT efforts. You have plenty of time to recover. Leave nothing in your tank.
Post Fastest + Slowest Times to Comments. Compare scores HERE.
WOD: 03.13.2019 “Move to Miami”
NEWS
- THE OPEN: D0-overs or make ups, can be done SUNDAY at 8am at our WAYLAND location. There will be RNG at our ACTON location at 8a
- FRIDAY NIGHT LIGHTS: Is next 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!
WOD
“Move to Miami”
2 Rounds
25 Deadlifts (225/155)
25 Knees to Elbow
25 Ring Dips
WOD Guidance & Goal: xDo the first set of deadlifts 15/10 or 10/5/5/5. Knees to elbow do in sets of 5-10. And start with a big set of ring dips then chip away. Target 12-15 minutes.
Post Time to Comments.
ENDURANCE
1k, rest 5
800m, rest 4
600m,rest3
400m,rest2
200m,rest1
100m
WOD: Tue 03.12.2019 “Complicated”
NEWS
THE OPEN: D0-overs or make ups, can be done SUNDAY at 8am at our WAYLAND location. There will be RNG at our ACTON location at 8a
WOD
“Complicated”
AMRAP 15
15/10 Calorie Bike
15 Dumbbell Thrusters (50/35)
15 Kettlebell Step Ups (53/35)
WOD Guidance & Goal: This workout is all about your legs, legs, legs! Finish the bike under 1 minute. Choose a weight for the thrusters that you can do unbroken for 10 reps. Same suggestion for the step ups. Target 4-5 rounds.
Post Rounds to Comments.
BEAST COAST BARBELL: 3/11-3/16
Mon/Tue:
A) 4 sets 3 position power snatch (hips, above knee, below knee) @70%
B) 4 sets 3 position snatch @80%
C) 5×3 overhead squat holds (take bar from the rack) (hold bottom position for 3 secs, each rep) go by feel regarding weight, ideally 50-65% of snatch 1rm
Wed:
A) 5×1 tempo power snatch (super slow pull, fast and snappy at extension and catch) @70%
B) 5×1 tempo snatch @75-80%
C) 3xmax effort snatch pull @1rm snatch (set is terminated when you let go of the bar, or can’t pull the bar past your belly button.)
Thursday:
A) build to tonights heaviest complex: 1 clean +3 front squats+jerk
B) drop by 10-20 lbs from heaviest successful weight of the complex, then perform 5×1 clean and jerks
C) 5 sets of 10 dips/weighted dips
Sat:
A) work up to todays 3 rep front squat
B) work to a heavy 1 rep front squat
C) 3×2 Jerks @85-90% of 1rm c&j
WOD: Mon 03.11.2019 “BBO”
NEWS
- THE OPEN: D0-overs or make ups, can be done SUNDAY at 8am at our WAYLAND location. There will be RNG at our ACTON location at 8a
WOD
“BBO”
21-15-9
Burpee Pull Ups
Cleans (165/115)
WOD Guidance & Goal: For the Burpee Pull Ups, jump your chin above the bar with minimal pull. Each repetition will take between 4-6 seconds. Mentally, be ready to spend a good amount of time at this station. Choose a weight for the cleans you can complete 5 consecutive reps, fresh. Your pull might be smoked from the burpee pull ups, 2-3 reps at a time during the workout is expected.
Post Time to Comments. Compare scores HERE.
ENDURANCE
10 rounds
:60 sprint, :90 easy
WOD: Sat 03.09.2019 “Move It”
NEWS
- THE OPEN: D0-overs or make ups, can be done TOMORROW at 8am at our ACTON location. There will be RNG at our WAYLAND location at 8a
WOD
“Move It”
With a Partner
10-9-8-7-6-5-4-3-2-1
Hang Power Cleans (155/105)
150′ Shuttle Sprint b/w Rounds
*alternate rounds with your partner
WOD Guidance & Goal: Partner 1 will do 10 hang cleans then shuttle sprint (25′ increments) 150 feet. Once Partner 1 has completed the run, Partner 2 will do 10 reps and the run.Choose a weight you and your partner can do half the reps unbroken.
Post Time to Comments.
WOD: Fri 03.08.2019 Open 19.3
NEWS
- THE OPEN: D0-overs or make ups, can be done THIS SUNDAY at 8am at our ACTON location. There will be RNG at our WAYLAND location at 8a
WOD
“Open 19.3”
AMRAP 10
200′ Overhead Dumbbell Walk
50 Dumbbell Step Ups
50 Strict Handstand Push Ups
200′ Handstand Walk
WOD Guidance & Goal: xYou only have 10 minutes, so push your pace! For the dumbbell walk, you can switch arms whenever you’d like. Try to switch arms every 25′ to give both shoulders equal work. Dumbbell step ups, you must alternate feet. Hold the dumbbell on your shoulder to save your arms for the handstand push ups. Handstand push ups are strict. Be smart and do small sets with short breaks never getting to a point where you’ll fail a rep. Handstand walks, get after it!!
Post Reps to Comments.
ENDURANCE
7x 300m, easy 100m between sets