 S/T- 25 min cap
A. Back squats 1x8 @ 65%, 70%, 75%, 80% B. Front squats 1x5 @ 60%, 65%, 70% and optional set at 1x5 @ 70% WOD 9 min EMOM Min 1: 15 wall balls (20/14) (FB: 20 wall balls) Min 2: 15 cal row (M)/12 cal row (F) Min 3: 15 T2B (sc: hanging knee raise)
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 S/T
A. Bench press 5x5 @ 70-75% ZOMBIE WOD The class will break up into 2 groups: the "Humans" and the "Zombies". Humans start the workout 3 minutes before the Zombies do. If you are a Zombie and you "catch" a human (i.e. you finish the workout before any of the humans), you are spared a 20 burpee penalty. If you are a human, and no Zombies catch you (finish before you), you are also spared the penalty. Everyone else must finish the workout with 20 burpees. .5mi run. 20 DUs/40 SUs 40 air squats 60 sit ups 40 push ups 20 pull ups (sc: 30 ring rows) .25mi run  S/T- cap at 15 mins
A. Superset 4 rounds: 8/8 KB single-leg deadlifts :30 rest 10-16 banded face pulls :30 rest 15 back ext :30 rest (can be done in any order to accommodate everyone using the GHD) WOD 7 min AMRAP 5 hang power cleans (135/95) 25 DUs/50 SUs * 2 min rest* 7 min AMRAP 10 deadlifts (135/95) 10 box jumps.  S/T- 30 min cap (try to get all sets of front squats)
A. Back squats 1x8 @ 60% 1x8 @ 70% 1x 6 @ 80% 1x6 @ 85% B. Front squats 1x5 @ 70%, 75%, 80%, 85% WOD "Freddy Krueger" (from Crossfit New England) 21-15-9 (scale/adjust to finish in 5 min or less) USA KB swings* burpees *CF NE benchmark standards/FB is 32kg/24kg, Rx is 28/20kg PARTNER WOD
"Filthy 100" Divide & break up reps with a partner, movements must be done in this order. 1 partner working at a time. 50 min time cap: 100 box jumps (24/20) 100 jumping pullups 100 USA KB swings (24/16kg) 100 walking lunges 100 K2E 100 push press (45/35) 100 supermans 100 wall balls (20/14) 100 burpees 100 DUs (sc: 2x single-unders) ***(teams that are new to Crossfit should complete 60 reps instead of 100)***  S/T
A. Strict press 5x5 @ 70-75% WOD 4 RFT 4 power snatch (115/85) 10 pistols (total) 16 T2B  S/T - 28 min cap
A. Back squats 1x10 @ 60% 1x10 @ 65% 1x8 @ 70% 1x8 @ 75% B. Front squats 1x5 @ 60%, 65%, 70%, and optional 1x5 @ 70% WOD Death by Burpees- 7 min cap sc: by 2s Rx: by 3s (ultimate FB status if you can get through 6 minutes/rounds!)  S/T
A. Superset 5 rounds: Strict chest-to-bar pullups to fatigue (sc: 1 band OR 5 C2B box pullups) :60 rest :30 hollow body hold (or ME) :60 rest WOD 15 min AMRAP 40 butterfly situps 30 cal row (can sub for 100 DUs or 25 burpees) 20 KB snatch (24/16kg) (total) 10 ring dips (sc: pushups) S/T
A. Superset 4 rounds: KB windmills, 3 x side :30 rest Seated DB external rotations 6/side :30 rest WOD Buy-In: .25mi run 5 RFT 8 deadlifts (115/85) 6 power cleans 4 S2OH 2 burpees over the bar Cash-Out: .25mi run  S/T- 27 min cap
A. Back squats 1x8 @ 65% 1x8 @ 70% 1x6 @ 80% 1x6 @ 85% B. Front squats 1x5 @ 60% 1x5 @ 65% 1x5 @ 75% (optional 1x5 @ 80% if time remains) WOD 3 min AMRAP 20 DUs (40 SUs) 8 pullups (sc: ring row) 12 jumping lunges *1 min rest* 3 min AMRAP 10 DUs (20 SUs) 4 pullups 6 jumping lunges |
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March 2020
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