WOD: Wed 02.27.2019 “Light Grenades”
NEWS
- THE OPEN: D0-overs or make ups, can be done THIS SUNDAY at 8am at our WAYLAND location. There will be RNG at our ACTON location at 8am
WOD
“Light Grenades”
AMRAP 20
100 Double Unders
100 Meter Double Kettlebell Carry (70/53)
100 Sit Ups
WOD Guidance & Goal: Try to get double unders done in 2-3 minutes. Do 150 singles or 30 attempts for scaling options. The kettlebell carry is done with 2 kettlebells in the rack position. You cannot rest them on your shoulders which will put a greater demand on your midline. Steady pace on the sit ups. Target 2+ rounds.
Post Rounds to Comments.
ENDURANCE
4 rounds
100m sprint, 200m jog, 300m easy
WOD: Beast Coast Barbell Feb 25-March 2nd
WHAT IS BEAST COAST BARBELL?
Our barbell club is designed to accommodate ALL members (we repeat, ALL members) as we work on fine-tuning our lifting technique without the “intensity” of a typical CrossFit WOD. We’ll spend time on Olympic lifting and accessory work for building strength. This class is lead by USAW certified coach, Jackson Nguyen, who has been coaching CrossFit and Barbell at our Wayland facility.
WORKOUTS
Monday/Tuesday
1. High Hang Snatch (Power Position)
10×1, 70-80%
2. Temp Back Squat (slow and controlled on the down and explosive on the up)
10×5, 70-80%
Wednesday
1. High Hang Clean + Jerk
10×1, 70-80%
2. Temp Front Squat
10×3, 70-80%
Thursday
1. Clean and Jerk (1+2)
Start at 70% and build (70,75,80,83,85,88,90,92)
2. Core Medley
5×15 Medball V-up
5×30 Medball Russian Twist
5×1 Minute Plank
Saturday
1. Snatch
Work up to 92% then work your way down 10-15# 3×1 back off set
2. Clean and Jerk
Work up to 92% then work your way down 10-15# 3×1 back off set
WOD: Tue 02.26.2019 “I Want to Break Free”
NEWS
- THE OPEN: D0-overs or make ups, can be done THIS SUNDAY at 8am at our WAYLAND location. There will be RNG at our ACTON location at 8am
WOD
“I Want to Break Free”
On the 3 Minute for 15 Minutes
300/250 Meter Row
20 Pistols
10 Chest to Bar Pull Ups
WOD Guidance & Goal: Sprint the row and see what you have left in your legs for pistols. Alternate legs for the pistols (10 per side), then do pull ups in a big set or chip away with fast breaks. Every round will take around 2:30 to complete. Scale pistols or meters on the rower to stay under 3 minutes.
Post Intervals to Comments.
WOD: Mon 02.25.2019 “Don’t Stop Me Now”
NEWS
- THE OPEN: Submit your 19.1 scores by 8pm TONIGHT! Scores are submitted through your Games profile.
WOD
“Don’t Stop Me Now”
15-12-9-12-15
Devil’s Press (50/35)
Box Jump Overs (24/20)
WOD Guidance & Goal: Break devil’s press sets in half or into thirds. Move quickly on the box jump overs. Choose a weight for the devil’s press that you can do for 5 reps before taking a break. Target 10 minutes.
Post Time to Comments.
ENDURANCE
4 rounds
700m, rest 1:15, 300m, rest 3 min
WOD: Sat 02.23.2019 Split Jerk + “Rumors”
WOD
Split Jerk
7×2, across
“Rumors”
3 Rounds
40 Double Unders
20 Dumbbell Snatch (50/35)
WOD Guidance & Goal: Split jerks are ideally performed at 85-90% (heavy) of your 1 rep max. Coaches will help you build toward that percentage. The metabolic portion of the workout is a burner. Double unders (or 60 singles) will take :40-:60 and dumbbell snatches :60-:75. Choose a weight for the dumbbells you can move through 20 reps with minimal pauses. Target 6 minutes.
Post Weight and Time to Comments. Compare scores HERE.
WOD: Fri 02.22.2019 Open 19.1
WOD
“Open 19.1”
AMRAP 15
19 Wall Balls (20/14)(10/9)
19 Calorie Row
WOD Guidance & Goal: This workout is all about the row. Women, try to hold 800-1000 cal/hour and men hold 1000-1300 cal/hour on the rower. Slow your cycle time on the wall balls and try to use them as the rest. Target 7-8 Rounds.
Post Reps to Comments.
ENDURANCE
5 Rounds
3 min moderate, 2 min easy
WOD: Thu 02.21.2019 “Happy Now”
NEWS
- No TEENS classes this week
THE OPEN
- The first WOD (19.1) is announced tonight (Thursday) at 8pm ET HERE and will be done in classes tomorrow (Friday)!!
- To register and learn more about the Open click HERE.
- To kick start the Open, we’ve posted a big Open logo at each gym: on the blackboard at Wayland and on the whiteboard at Acton. We want everyone who’s ever participated in the Open (even if you’re not doing it this year) to write your name, how many years you’ve participated and your most memorable moment or accomplishment. Don’t be shy! Celebrate your achievements with our community!
WOD
“Happy Now”
2 Rounds
10 Hang Cleans (135/95)
3 Muscle Ups
2 Rounds
8 Hang Cleans (165/115)
3 Muscle Ups
2 Rounds
6 Hang Cleans (185/135)
3 Muscle Ups
WOD Guidance & Goal: This is going to get grippy! To manage grip, do cleans in two sets (half and half or negative split). The clean weight you choose for each couplet should feel moderately heavy (5 in a row), moderate/heavy (4 in a row), and heavy (3 in a row). Muscle ups are on the rings. Choose transitions or strict chest to bar pull ups as a scaling option.
Post Time to Comments.
WOD: Wed 02.20.2019 “Dying In A Hot Tub”
NEWS
- THE OPEN: All things Open are HERE.
- No Teen Classes this week.
WOD
“Dying In A Hot Tub”
10 Rounds
5 Thrusters (75/55)
5 Toes to Bar
5 Burpees
WOD Guidance & Goal: How fast can you move? You’ll find out! Choose a light weight for the thrusters that you can move quickly and do unbroken for all 10 rounds. Try to go unbroken on toes to bar as long as possible. And the burpees, keep your feet moving fast!
Post Time to Comments.
ENDURANCE
10x200m, rest :90
WOD: Tue 02.19.2019 “We Belong”
NEWS
- THE OPEN: Starts this week!! All things Open are HERE
- No Teen Classes this week
WOD
“We Belong”
With a Partner
AMRAP 20
12 Kettlebell Swings (70/53)
9 Calorie Row
6 Box Jumps, 24″
*alternate rounds with partner
WOD Guidance & Goal: With a partner, choose a weight for the kettlebell swings that you and your partner can do unbroken swings every round. Aim to complete rounds in 1;30-2:00 (the swings will take :30-:40, the row :45-:60, and the box jumps :10-:20).
Post Rounds to Comments.