CrossFit Wachusett - CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) group Strength Metcon (Weight) EVERY 1:30 FOR 6 SETS* 1 Paused Clean Deadlift** 2 High Hang Power Clean *Increase weight each set. Keep weight moderate. **Pause for :02 above knee then continue the lift. Workout Metcon (Time) 5 ROUNDS FOR TIME 7 Hang Power Clean (115/75) 14 Front Rack Lunges 42 Double Unders -12:00 Cap-

CrossFit Wachusett - CrossFit View Public Whiteboard Warm-up Partner Workout Metcon (AMRAP - Rounds and Reps) One partner works, one rests. 600m row 100 Russian Twists (14/10) 50 synchronized plate taps 100 plate G 2 OH (35/25) 600m row 100 Step Ups 50 med ball sit ups (14/10) 100 air squats 600m row

CrossFit Wachusett - CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) GROUP Strength Deadlift (5-5-5-5-5) 5-5-5-5-5 Tempo Deadlift (31X1) Workout Metcon (3 Rounds for time) 3 SETS 15 Deadlifts (155/105) 30 Sit-ups 30 Walking Lunges -1:30 Rest b/t Sets-

CrossFit Wachusett - CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 10 Lunges → Step-ups 8 KB Deadlifts 6 Goblet Squats 4 Tempo Ring Rows Strength Metcon (No Measure) EMOM x 9 MINUTES MIN 1 - :40 Weighted Hollow Body Flutter Kicks MIN 2 - :40 Plank DB Slides MIN 3 - :40 Mountain Climbers Workout Metcon (AMRAP - Rounds and Reps) AMRAP x 12 MINUTES 20 Jumping Pull-ups 10 Up-Downs 20 Step-ups (24/20) 10 DB Front Squats (35/25)

CrossFit Wachusett - CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 10 Lunges → Step-ups 8 KB Deadlifts 6 Goblet Squats 4 Tempo Ring Rows Strength Metcon (No Measure) EMOM x 9 MINUTES MIN 1 - :40 Weighted Hollow Body Flutter Kicks MIN 2 - :40 Plank DB Slides MIN 3 - :40 Mountain Climbers Workout Metcon (AMRAP - Rounds and Reps) AMRAP x 12 MINUTES 20 Jumping Pull-ups 10 Up-Downs 20 Step-ups (24/20) 10 DB Front Squats (35/25)

CrossFit Wachusett - CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Group Strength Shoulder Press (5-5-5-5-5) 5-5-5-5-5 Strict Press -Rest 1:30 b/t Sets- Workout Metcon (Time) FOR TIME 30 Strict Press (45/35) into... 10 ROUNDS 10 Kettlebell Swing (53/35) 7 Push-ups Rx+ Sub 10 burpees for push ups

CrossFit Wachusett - CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Group 😊 *Grab a light KB and a jump rope* Strength Bench Press (5-5-3-3-2) 5-5-3-3-2 Bench Press* *Increase weight each Set. Workout Metcon (AMRAP - Reps) 4 ROUNDS 1:00 MAX KB Goblet Lunges (53/35) 1:00 MAX Double Unders 1:00 MAX Alt. V-ups Score is highest total number of reps in single round.

CrossFit Wachusett - CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 6/4 Cal Bike 6 Plate DL 6 Ring Rows 6 Push-up Strength Metcon (Weight) EMOM x 8 MINUTES MIN 1 - 10 Strict Pull-ups or Vertical Ring Rows MIN 2 - 12 Plank DB Slides Workout "CARDIO HEAVEN" (Time) FOR TIME 50 Plate Ground to OH (45/35) 1000m Row 800m Run 50/40 Cal Bike 50 Plate Ground to OH -20:00 Cap- Take on this NCFIT benchmark WOD solo or grab a buddy and tackle it as a partner AMRAP!

CrossFit Wachusett - CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Group Strength Front Squat (7-7-7-7) 7-7-7-7 Front Squat -Rest 2:00 b/t Sets- Workout Metcon (Time) FOR TIME 27-21-15-9 Cal Row Thruster (95/65) -15:00 Hard Cap-

CrossFit Wachusett - CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Group into... 2 SETS - Barbell Warm-up 7 Romanian Deadlifts (slight bend in the knee) 7 Bent Over Rows (focus on engaging the lats) 7 Back Squats (focus on sitting back and engaging the posterior chain) 7 Conventional Deadlifts (from below knee to standing) Strength Deadlift (10-8-6-4-2) 10-8-6-4-2 Deadlift -Rest 1:30 b/t Sets- Workout Metcon (3 Rounds for time) 3 SETS 20 Wall Balls (20/14) 10 Deadlifts (185/135) 200m Run -Rest 1:30 b/t Sets-