Archive for the WOD Category

Let’s Go Linda!!

In case you haven’t heard yet, CFW’s Linda Majstorovic is competing this Friday in a Muay Thai match. She has been working her butt off for the past few months at our gym, her fight club, and with her diet and her results have been pretty impressive.  Linda is definitely ready to go… and we think the other girl won’t know what hit her! The fight takes place in Cambridge and doors open at 6pm, with the matches scheduled to start at 7pm. Tickets are $30, and are available at the gym. Let’s all cheer her on and support a good cause. Good luck Linda!!

1) STRENGTH & SKILL (20 min)

Note: Find your tempo and increase accordingly each set based on your technique. Avoid finding a 15 RM.

2) WOD
15 Ring Pushups
600ft Run (3 laps)

Rest 1 min

ME One-Arm Alt. DB Cluster (50/35)

3) AP
30 D-ball Flips


Brain push-ups, Ring push-ups… Same thing

Consistency is Key


1) STRENGTH & SKILL (15 min)
Push Jerk 3×3
Split Jerk 3×3

*Working percentages 60-70% of max S2OH

Note: The next 3 weeks we will be focusing on the jerk drive. This includes the dip and the extension of the legs in the jerk. For this segment of the cycle focus on a slow 2-3 descent in your dip with a explosive ascent.

2) WOD
1st – 4 OHS + 4 Burpee Over Bar
2nd – 5 OHS + 5 Burpee Over Bar
3rd – 6 OHS + 6 Burpee Over Bar
Final Minute – 13 OHS + 13 Burpee Over Bar

M – 75
F – 55

Note: Pick a OHS weight where you can complete all rounds unbroken. If you don’t complete a round decrease your round rep count by 3.

3) AP
3 Rounds
30 Flutter Kicks in L-sit
30 + 30 sec Side Plank Hold

Don’t turn Green…


1) WOD
“Incredible Hulk”
AMRAP in 20 minutes
5 Deadlifts (115/75 lbs)
5 Hang Power Cleans (115/75 lbs)
5 Front Squats (115/75 lbs)
5 Push Press (115/75 lbs)
5 Back Squat (115/75 lbs)

2) AP
Gymnastic Strength
10 Legless Rope Climbs

Saturday Class: Don’t Pass Out…

30 Minutes to Complete:
Row 800m
30 KB Swings; 24/16
30 Burpees

Row 600m
Push Press; 95/65
Deadlift; 95/65

Row 400m
Hang Clean; 135/95
Deadlift; 135/95

Row 200m
30 KB Swings; 32/24
30 Burpees

Competitors Class: Chipper

1) Conditioning
3 Rounds
63 Air Squats
42 Calorie Row
21 Kipping Handstand Push-ups

2) Olympic Lift
Power Snatch + BTN P. Press + OHS
1 set 3+3+3 – 60%
1 set 3+3+3 – 65%
3 sets 3+3+3 – 70%


70 Dumbbell Snatches (50/35)

60 Wallballs (20/14)

50 T2B

40 Bar Facing Burpees

Never miss leg day


1) STRENGTH & SKILL (20-25 min)
Back Squat

*Start at ~60% of your heavy single and build each set if your maintaining form. Don’t build to 10 RM.

2) WOD (12 min)

4 rounds

45 sec of ME Cal Bike, 15 sec rest

45 sec of ME Burpee Over Box Jumps (24/20), 15 sec rest

45 sec of ME Alt. Pistols, 15 sec rest

Total score = Total reps completed

Note: Sub the pistols with any progression whether it be off of a box or band. If your working on strengthening your leg strength/stability sub the pistols for weighted reverse lunges with a dumbbell/kb.

3) AP

Gymnastic Rings Skill:

“Skinning the cat”

Press down Don’t pull down


4×8 UB Strict Pull-up

Level 1 – Horizontal Ring Pull-ups
Level 2 – Banded Strict Pull-ups
Level 3 – BW or Weighted Strict Pull-ups

2) HERO WOD (20 min)
Handstand Push-Ups
Ring Dips

3) AP
1 set of ME GHD Situps
then Tabata: V-sits




Skipping: Single-unders, Double-unders, Triple-unders …

2) WOD
50 Double-unders
15 Sumo Deadlift High Pulls (95/65)
50 Double-unders
15 Thrusters (95/65)
50 Double-Unders
15 Bar Facing Burpees

100 Single-unders
15 Sumo Deadlift High Pulls (75/55)
100 Single-unders
15 Thrusters (75/55)
100 Single-unders
15 Bar Facing Burpees

-Standards (Rx/Scaled)-

Sumo Deadlift High Pull: The bar starts on the ground and finishes with the bar above your sternum with your hips and knees fully locked out before starting the next rep.

Thrusters: The movement starts with a front squat with your hip crease below parallel and finishes with the barbell overhead. Hips, knees and elbows must be fully locked out at the top of the thruster. The rep is complete once the bar is locked out over top of your shoulders.

Bar Facing Burpees: The movement starts with a burpee completed facing your bar and a two-foot take off over the bar for the rep to count.

Please review these standards before attempting the workout

2) AP

Run – 5 Rounds – 20 sec easy pace 40 sec fast pace


Submit your CFW OPEN 18.2 score by clicking here



CrossFit Open is…. well open…


1) STRENGTH & SKILL (20 min)
Tempo Deadlifts

Note: Reps are to be completed touch and go (consistent tempo). Increase in weight each round if your maintaining a steady tempo. Each set should be completed unbroken. Compare to week 2 and see if you can add 5-10lbs to each set.

2) WOD
15 Wallballs (20/14)
7 Strict T2B

3) AP
30 D-ball Flips

Make it count.


1) STRENGTH & SKILL (15 min)
Push Jerk 3×5
Split Jerk 3×5

*Working percentages 50-60% of max S2OH

Note: Focus on your overhead and rack position for all your jerks. Pause in both the catch and the starting position to ensure your focusing on these key points. To do this keep your weights light-moderate.

2) WOD (12 min)
5 Rounds for Time
10 Power Cleans (135/95 lb)
10 Bar Facing Burpees

3) AP
3 Rounds
30 Flutter Kicks in L-sit
30 + 30 sec Side Plank Hold

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