WOD
AMRAP in 20 min of:
155lb Deadlift, 10reps
155lb Power Clean, 5 Reps
10 Buprees
250 meter row
COMP TEAM: 1st Run: (200m + 400m+ 800m+ 1 mile+ 800m+400m+200m) THEN do Daily WOD
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 800m, rest 800m time, run 1 mile, etc.
Congratulations to the gals and guys of the Crossfit Centermass Competition Team. In our first ever qualification attempt, we qualified in an impressive 12th place in the northeast and an even more impressive 108 in the world. You all rose to the occasions and busted your asses. Thank you and congrats. Next up is the regional games held in June. Good luck and keep up the hard work, the training, and attitude you all have representing CFCM.
WOD
“Jack”
AMRAP in 20min of:
115lb Push Press, 10 reps
1.5 Pood Kettlebell Swing, 10reps
24″ Box Jumps, 10reps
Comp team. Squat cleans. 5-5-3-3-1 and daily wod.
TODAYS EVENTS
SUNDAY: 10:00am Paleo Challenge Halfway Fitness Testing 11:00am Tough Mudder Prep Trail Run… If you are doing the paleo testing and want to do the trail run with us, please get to the gym by 10am to get testing complete. We will meet at the trail. Located on Rt 70 in West Boylston. Right before the 140/70 intersection on left hand side there is a football field. We will meet there. This is open to all members. If you want to try a little off road running this is a great time. Weather is looking good for Sunday as well. There is mud, water, loose rocks, and other unstable terrain so please plan accordingly. 1:00pm Crossfit Competition Team meeting NO WORKING OUT. We will be sitting down enjoying a few beers discussing our next step.UPCOMING WEEKEND EVENTS
SATURDAY: FINAL CROSSFIT GAMES OPEN WOD SUNDAY: 10:00am Paleo Challenge Halfway Fitness Testing 11:00am Tough Mudder Prep Trail Run… If you are doing the paleo testing and want to do the trail run with us, please get to the gym by 10am to get testing complete. We will meet at the trail. Located on Rt 70 in West Boylston. Right before the 140/70 intersection on left hand side there is a football field. We will meet there. This is open to all members. If you want to try a little off road running this is a great time. Weather is looking good for Sunday as well. There is mud, water, loose rocks, and other unstable terrain so please plan accordingly. 1:00pm Crossfit Competition Team meeting NO WORKING OUT. We will be sitting down enjoying a few beers discussing our next step.Please remember that today we will be hosting the FINAL Crossfit Games Open WOD #6. The gym will be open for the daily WOD, however at 11am we will be changing over to the Games WOD. You still are welcome to come to the gym but your workout will be the CF games WOD. Goodluck…
WOD
For time:
10 GHD Situps
10 Hip and Back Ext
95lb Thrusters, 30reps
50 Pullups
30 GHD Situps
30 Hip and Back Ext
95lb Thrusters, 20reps
35 Pullups
50 GHD Situps
50 Hip and Back Ext
95lb Thrusters, 10reps
20 Pullups
UPCOMING WEEKEND EVENTS
SATURDAY: FINAL CROSSFIT GAMES OPEN WOD SUNDAY: 10:00am Paleo Challenge Halfway Fitness Testing 11:00am Tough Mudder Prep Trail Run… If you are doing the paleo testing and want to do the trail run with us, please get to the gym by 10am to get testing complete. We will meet at the trail. Located on Rt 70 in West Boylston. Right before the 140/70 intersection on left hand side there is a football field. We will meet there. This is open to all members. If you want to try a little off road running this is a great time. Weather is looking good for Sunday as well. There is mud, water, loose rocks, and other unstable terrain so please plan accordingly. 1:00pm Crossfit Competition Team meeting NO WORKING OUT. We will be sitting down enjoying a few beers discussing our next step.Wod 1 3 rds For time …run 1 mile as fast as you can then rest 5 mins repeat…
penalty: if you deviate more than 2 mins per round you must perform 20 burpees before starting next round
COMP TEAM REST
UPCOMING WEEKEND EVENTS
SATURDAY: FINAL CROSSFIT GAMES OPEN WOD
SUNDAY: 10:00am Paleo Challenge Halfway Fitness Testing
11:00am Tough Mudder Prep Trail Run… If you are doing the paleo testing and want to do the trail run with us, please get to the gym by 10am to get testing complete. We will meet at the trail. Located on Rt 70 in West Boylston. Right before the 140/70 intersection on left hand side there is a football field. We will meet there. This is open to all members. If you want to try a little off road running this is a great time. Weather is looking good for Sunday as well. There is mud, water, loose rocks, and other unstable terrain so please plan accordingly.
1:00pm Crossfit Competition Team meeting……NO WORKING OUT. We will be sitting down enjoying a few beers discussing our next step.
WOD 1
AMRAP in 15min of:
Run 400meters
Max Rep PUSHUPS
WOD 2
10 rds for time
15 tuck jumps
15 Situps
This wod has a 7 min time limit.
On the tuck jumps make sure you are getting your knees up to your chest.
COMP TEAM: DAILY WOD Wear VEST, Carry Sandbag, put plate on back during pushups
Wod 1
For time:
155lb Front squats, 15reps
15 Ring Dips
155lb Front squats, 12reps
12 Ring Dips
155lb Front squats, 9reps
9Ring Dips
155lb Front squats, 6reps
6 Ring Dips
155lb Front squats, 3reps
3 Ring Dips
Wod 2
Mobility work….use rollers or lacross balls
Tuesday morning run:
time: 5:15 am
distance: approx 4.5 miles
COMP TEAM: rest or mobility work
We will be meeting today at 6am for a nice off road trail run. We will meet at the location. Located in west boylston. On rt 70 before 140 there is a football field. We will meet there. From 140 going towards West Boylston take left at light onto 70. A little way down on right hand side. Bring proper gear. It could be a little wet and cold out. But so will the tough mudder run.
1st
5 rounds for time of:
45lb Overhead Walking Lunges, 20steps
20 Burpees
Wod 2
snatch 1-1-1-1-1
COMP TEAM: daily wods
EASTER WOD:
A.M.E.A.P IN 20 MIN
(AS MANY EGGS AS POSSIBLE IN 20 MIN) –
POST NUMBER OF EGGS TO COMMENTS
CLOSED TODAY………….
Walk 2 miles
*You can wear a weight vest or you can load up a back pack with 40-60 lbs.
*Remember to walk, not run.
ATTENTION MEMBERS…. WE WILL BE CLOSED TOMORROW, SUNDAY APRIL24TH. HAPPY EASTER!!
GAMES WORKOUT
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 65kg)
10 Toes to bar
15 Wall balls (20lbs to 10′ target)
WOMEN: Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (100lbs / 45kg)
10 Toes to bar
15 Wall balls (14lbs to 9′ target)
Please remember that today we will be hosting the Crossfit Games Open WOD #5. The gym will be open for the daily WOD, however at 11am we will be changing over to the Games WOD. You still are welcome to come to the gym but your workout will be the CF games WOD. Goodluck…
WOD
“Cindy”
AMRAP in 20 min of:
5 Pullups
10 Pushups
15 Air Squats
Wod 2
4 rounds for time of:
Run 400 meters
45lb (plate) Overhead Stepups, 20″ Box, 20reps
COMP TEAM: REST
Wod 1
Close Grip Bench 10-10-10-10-10
Ring Dips Max Reps X5
Wod 2.
Sledgehammer tire swings (1st) and ball slam (2nd) tabata. 8 rds each exercise, 20 seconds on 10 seconds off. Rest 1 min betwen exercises. On the Ball slams you will alternate left and right sides. Do not slam ball in the front. Go side to side.
Score based on lowest number of swings and slams you get in the 8 rds.
COMP TEAM: daily wods
CROSSFIT GAME OPEN WOD #5
MEN: Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 65kg)
10 Toes to bar
15 Wall balls (20lbs to 10′ target)
WOMEN: Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (100lbs / 45kg)
10 Toes to bar
15 Wall balls (14lbs to 9′ target)
Description
Power clean
This is a standard Power clean from the ground to the shoulders. The barbell begins on the ground. Touch and go is permitted. No bouncing. The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.
Toes to bar
In the Toes to bar, the athlete must go from a full hang to having the toes touch the pull-up bar. The arms and hips must be fully extended at the bottom and the the feet must be brought back to behind the bar, not out front. Both feet must touch the bar together at some point. The arms can be bent or straight.
Wallball
In the Wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep.
NOTE***** THURSDAY MORNING AT 5:15 WE WILL BE MEETING FOR A 4.5 MILE RUN. REMEMBER TOUGH MUDDER IS ONLY 2 WEEKS AWAY.
ALSO ON FRIDAY MORNING A FEW OF US WILL BE MEETING AT 6:00 AM FOR A TRAIL RUN. WE FOUND AN AREA FOR OFF ROAD TRAIL RUNNING, WITH SMALL OBSTACLES ALL READY SET UP. THE LOCATION IS THE INTERSECTION OF RT 140 AND RT 70 IN WEST BOYLSTON. THERE IS A SMALL DIRT PARKING LOT THAT WE WILL MEET AT. IF YOU NEED DIRECTIONS OR WOULD LIKE TO MEET AT THE GYM FIRST PLEASE LEAVE A COMMENT. I KNOW ITS SHORT NOTICE BUT WE JUST FOUND OUT ABOUT IT. WE ARE GOING TO TRY THE COURSE AND IF IT IS GOOD, WE WILL SET UP SOMETHING FOR NEXT WEEK AS WELL.
Wod 1
3 rounds for time of:
30″ Box Jump, 30reps
225/135lb Deadlift, 20reps
Pullups, 10 reps
Wod 2
Mobility work. Work on lower body stretching.
COMP TEAM: rest, mob wod
