CrossFit CenterMass

WOD Thursday 060211

WOD 1 Running Ladder….200m-400m-800m-1 mile run

Start with the 200 m run. When finished, rest for as long as it took you to run the 200m. Run 400, rest for as long as it took to run the 400. So on and so on with remaining distances. (2oom run took 30 secs, rest 30 secs, 400m takes 1 min, rest 1 min)

WOD 2

5 MIN AMRAP

95lb/65lb squat clean and presses

FOR THOSE THAT ARE RUNNING THE HALF MARATHON ON SUNDAY, DONT FORGET TO PICK UP YOUR RECE PACKET THIS SATURDAY. PLEASE CHECK THEIR WEBSITE FOR DETAILS……

Posted by admin 2 Comments June 01, 2011

WOD Wednesday 060111

VOLUNTEERS AND AFTER PARTY!!!

This Sunday runners from CrossFit CenterMass will be participating in the Worcester Half Marathon. Our gym will have a booth at the health expo that is going on Saturday at the DCU Center. Also during the race our gym has been chosen to be the site of one of the water/aid stations. And finally in true CFCM fashion we will be having a post race party at the gym. We are looking for volunteers for all three events. If anyone would like to help out please post your email to the comments and how you would like to volunteer. If you are bringing food to the post race party please post what you are bringing to today’s comment section. Last year was a great time so we hope to see everyone there. Thanks!!

Team WOD

In teams of 2 for time:

200 bench press reps 135lbs/85lbs

200 back squat reps 135lbs/85lbs

200 deadlifts 135lbs/85lbs

One person works at a time. You must complete each exercise in full before moving onto the next exercise. While one person is working on the reps, the other team member will complete 5 chest to bar pullups. Every time you swap positions the team member not doing a lift will complete 5 C2B pullups.

Posted by admin 18 Comments May 31, 2011

WOD Tuesday 053111

WOD

For time

20 back squats 225/135

1 mile run

100 ghd back ext

100 abmat situps

Posted by admin 11 Comments May 30, 2011

MONDAY 053011

CLOSED FOR THE HOLIDAY

make this an active rest day. RUN, WALK, etc….

Posted by admin 3 Comments May 29, 2011

WOD Sunday 052911

rest/skills/makeup

Posted by admin 0 Comments May 28, 2011

WOD Saturday 052811

In honor of memorial day..

HERO WOD OF YOUR CHOICE!!!!!!!!!!!!!!!

Posted by admin 0 Comments May 27, 2011

WOD Friday 052711

IN OBSERVANCE OF MEMORIAL DAY WE WILL BE CLOSED ON MONDAY MAY 30TH

WOD

Kettlebell swing- Burpee ladder

Reps of 13-12-11-10-9-8-7-6-5-4-3-2-1

13 KBS, 13 Burpees

12 KBS, 12 Burpees

11 KBS, 11 Burpees

continue to 1 and 1…….

2.0/1.5 kb men

1.5/1.o kb gals

Posted by admin 8 Comments May 26, 2011

WOD Thursday 052611

Wod 1

Thrusters 5-5-3-3-2-2-1

Wod 2

5 min amrap

135/95 lb thruster 3-reps

10 toes to bar

Please check the new Hydration information tab under the Nutrition link.

Posted by admin 8 Comments May 25, 2011

WOD Wednesday 052511

Team WOD

For time

100 sand bag clean and press -sharing the sandbag

100 20lb/16lb wall balls

100 24″ box jumps

100 plate situps 45lb/25

10 rope climbs

and then a 1 mile run (adams st to uhaul loop)

Sandbag must be held throughout all the exercises in the workout. If you put it down you must perform 20 sandbag air squats each. Sandbag can be put down only after all exercises are completed in order and before the run….

Posted by admin 11 Comments May 24, 2011

WOD Tuesday 052411

WOD

3 rounds for time of:
275lb/175lb Deadlift, 10reps
50 Double unders

WOD

POST SCORES TO COMMENTS

Posted by admin 5 Comments May 23, 2011

WOD Monday 052311

WOD

For time:

21-15-9

135lb/95lb Press (any)

30″/24″ Box Jumps

2.0/1.5 kettlebell swings

comp team: daily wod

POST SCORES TO COMMENTS

Posted by admin 11 Comments May 22, 2011

WOD Sunday 052211

Rest Day/Make up Day/ Skill Development

For those interested. Today at 11am we will again have a nice little wod designed to kick your ass. Here it is. Don’t be scared!!!!

“Air Force”
For time:
20 Thrusters
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
Men: 95 lbs, Women: 65 lbs.
Every minute, on the minute you must stop and complete 4 Burpees before continuing.

Posted by admin 6 Comments May 21, 2011

WOD Saturday 052111

WOD
For time:
Row 1000 meters
Run 400 meters (Adams St. to Granby St. loop)
Row 750 meters
Run 800 meters (Adams St. to Liscomb St. loop)
Row 500 meters
Run 1 mile (Adams St. to UHaul Loop)

COMP TEAM….ADD A VEST

POST SCORES TO COMMENTS

Posted by admin 4 Comments May 20, 2011