Month: October 2019

Friday

CrossFit Wachusett – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00-3:00 Body Flow Stretching & Warm-up (Start this toward end of warm-up) Flow through 10 reps of each… Air Squats Trunk Twist Arm Crosses Arm Circles Bootstrapper Squats Then… Barbell Warm-Up – 2 SETS… 5 Deadlifts 5 Muscle Clean → Power Clean 5 Push …

Friday Read More »

Thursday

CrossFit Wachusett – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Group Workout Metcon (AMRAP – Rounds and Reps) Partner or Solo: 100 Double Unders 800m Row 60 Sit-ups 40 KB Swing (35/26) 20 Burpees

Wednesday

CrossFit Wachusett – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Group Strength Metcon (Weight) EMOM x 8 MINUTES MIN 1 – 5 Bench Press* MIN 2 – :45 Plank Hold *Start light and finish last set at workout weight. Partner Workout Metcon (Time) IN TEAMS OF 2… FOR TIME 150 Bench Press (135/95)* *Split …

Wednesday Read More »

Tuesday

CrossFit Wachusett – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) GROUP Strength Deadlift (3-3-3-3-3-3) 6 min EMOM 3 Deadlifts* *Increase weight every other round. Keep weight moderate-heavy. Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 10 Deadlifts(185/135) 15 Box Jumps (24/20) 15 Deadlifts 15 Box Jumps 20 Deadlifts 15 Box Jumps …

Tuesday Read More »

Monday

CrossFit Wachusett – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) GROUP Strength Push Press (3-3-3-3-3-3) 6 min EMOM 3 Push Press* *Increase weight every round. Work up to and past your workout weights. Workout “INFINITY LOOP” (Time) 4 ROUNDS FOR TIME 10 Push Press (75/55)|(45/35) 10 Up-Downs -2:00 Rest- 3 ROUNDS FOR TIME 10 …

Monday Read More »

Sunday

CrossFit Wachusett – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 100m Run 20 Single Unders 10 RKBS 20 Plank Shoulder Taps 10 Up-Downs Strength Metcon (AMRAP – Reps) 3 SETS 15 Box Dips into… MAX DBL KB Strict Press (35/26) -Rest 2:00 b/t Sets- Workout Metcon (Time) FOR TIME 100 Double Unders …

Sunday Read More »

Saturday

CrossFit Wachusett – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) PARTNER WARM-UP AMRAP X 5 MINUTES P1: Row P2: 30 Mountain Climbers 20 Jumping Jacks 10 Plate Deadlifts Partner Strength Metcon (Weight) 3 SETS P1 – 20 Front Rack Lunges* P2 – MAX Plank Hold -Rest 1:30 b/t Sets- *If P2 drops from Plank, …

Saturday Read More »

Friday

CrossFit Wachusett – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 m run THEN AMRAP x 5 MINUTES 5 Deadlift (light load, focus on smooth path up & down the body) 5 Push-Up to Down-Dog (open up shoulders) 5 Hollow Rocks 25’ Bear Crawl *After the general warm-up, bring the athletes to the HSPU …

Friday Read More »

Thursday

CrossFit Wachusett – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10/10 Leg Swings (Forward and back) 8/6 Cal Bike 6 Empty Barbell Good Mornings Strength Deadlift (3-3-3-3-3-3-3-3-3-3) EVERY :45 FOR 10 SETS 3 Deadlifts* *Increase weight every other round. Keep weight moderate-heavy. Workout Metcon (AMRAP – Rounds and Reps) 20 …

Thursday Read More »

Scroll to Top