CrossFit CenterMass

WOD Monday 041811

ATTENTION ON-RAMP PARTICIPANTS!!! DUE TO THE HOLIDAY ON MONDAY THE ON-RAMP CLASS WILL BE MOVED TO TUESDAY AT THE SAME TIME. SORRY FOR ANY INCONVENIENCE. THE GYM WILL STILL BE OPEN DURING REGULAR BUSINESS HOURS FOR ALL OTHER MEMBERS.

Starting today, we are changing up the programming. We are going to suspend the 5-3-1 strength program until the end of the summer. Instead we are going to start some endurance type training as well as some other interesting wods. We will still incorporate a lot of strength and lifting into the daily wods but we feel it’s necessary to change things up every so often. You will start seeing double wod days, some extra running and endurance / conditioning work too.

One thing we ask, is for your feedback on the past 8 months of the 5-3-1 program. Tell us if you liked it, disliked it, how it worked or didn’t work for you. Did you set any new pr’s? Please leave comments below. Be honest. Let us learn from you.

WOD 1
For time:
21-15-9
95lb Thrusters
2 for 1 Wall Balls, 20lb
Burpees

A 2 FOR 1 wall ball shot is a regular wall ball but when the ball is in the air you are doing another squat as well.

Wod #2
The 100m repeat
All out sprint 100m. Once finished turn around and walk or light jog back to start. As soon as you hit the start, turn around and sprint again.
Repeat 5-10 times based on your conditioning. You want to try and beat each run.

COMP TEAM: Both WODs ..Scale up weight on 1st.

Posted by admin 3 Comments April 17, 2011

WOD Sunday 041711

Rest Day/Makeup Day/Skill Development

Comp Team

2 rounds, NOT for time of:
1 Power Snatch (115, 80)
2 OHS (115, 80)
3 Muscle Ups
4 Handstand Push ups
5 C2B Pull ups
6 Box Jumps, 24″
7 KBS (70, 53)
rest 3 minutes between rounds

Posted by admin 0 Comments April 16, 2011

WOD Saturday 041611

Please remember that today we will be hosting the Crossfit Games Open WOD #4. 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
“Eva”
5 Rounds for time of:
Run 800meters
2 Pood Kettlebell Swings, 30reps
Pullups, 30reps

Posted by admin 0 Comments April 15, 2011

WOD Friday 041511

Contest WOD

CROSSFIT TOTAL

1REP MAX SHOULDER PRESS

1 REP MAX DEAD-LIFT

1 REP MAX SQUAT

YOU WILL HAVE UNLIMITED WARMUPS. YOU WILL THEN HAVE 3 ATTEMPTS AT YOUR 1 REP MAX FOR THE LIFT.

TOTAL AMOUNT OF WEIGHT LIFTED FOR ALL 3 LIFTS IS YOUR SCORE FOR THE WOD

Posted by admin 2 Comments April 14, 2011

WOD Thursday 041411

Don’t let the shirt fool you. Mike B. is running the Boston Marathon on Monday.

If you see him wish him luck. This will be his first marathon

WOD
4 Rounds for time of:
Run 400 meters
15 Handstand Pushups
15ft. rope climb, 2ascents

COMP TEAM: Daily WOD Concentrate on good form HSPU’s Full depth and full extension

If you are beat up from Wednesdays WOD, there will be another workout written on the board tomorrow as well.

Posted by admin 15 Comments April 13, 2011

WOD Wednesday 041311

WHEN YOU THINK YOU CANT………

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 90)

10 Muscle-ups

Description

Bar-facing burpees
Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.

Overhead squat
This is a standard overhead squat. A full squat snatch is permitted, but not required, to start the movement if the standard depth is achieved. The hip crease must be below the knee at the bottom. The hips and knees must fully open at the top with the barbell locked out overhead.

Muscle-up
In the muscle-up you must pass from a hang below the rings to support above them. A kipping muscle-up is ok, swings or rolls to support are not permitted. The hands must roll out while at a full hang (with or without a “false grip”). The elbows must fully lock out while supporting yourself above the rings.

Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of rounds completed, plus the number of bar-facing burpees, plus the number of overhead squats, plus the number of muscle-ups in the final round (if incomplete). If you do not complete the first round, enter 0 for rounds and then the number of completed reps of each excercise.

VIDEO: rtmp://crossfitvodfs.fplive.net/crossfitvod/games/video/Games_0penWod_Explanined11_4.mp4

Posted by admin 8 Comments April 12, 2011

WOD Tuesday 041211

“The Battlefield!”

WOD
With a continuously running clock do….one 135lb Power Clean and Jerk the first minute, two 135lb Power Clean and Jerks the second minute, 3 135lb Power Clean and Jerks the third…..Continue until you fail to get the required reps within the minute.

Comp Team…Rest day

Posted by admin 5 Comments April 11, 2011

WOD Monday 041111

WOD
“Murph”
For time:
Run 1mile
100 Pullups
200 Pushups
300 Air Squats
Run 1mile

Partion the pullups, pushups, and squats as needed. Start and finish with a 1 mile run. 20lb vest is optional.

Comp Team.. Daily WOD

Posted by admin 2 Comments April 10, 2011

WOD Sunday 041011

Rest Day/Makeup Day/Skill Development

COMP TEAM:

10k run

For Time:

5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

You MUST stop in between sets (the rope must stop)

If you trip up during a set, you must start that set over from the beginning..

Posted by admin 3 Comments April 09, 2011

WOD Saturday 040911

Please remember that today we will be hosting the Crossfit Games Open WOD #3. 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
Run or Row 5K

Posted by admin 0 Comments April 08, 2011

WOD Friday 040811

WOD
1st
Squat 5-3-1(or more)
Set1=75%
Set2=85%
Set3=95%

2nd
3 Rounds for time of:
50 Air Squats
20 Hack Squats, 135lb
20 Burpees

Comp Team: Mob Wods or rest

ATTENTION GAMES COMPETITORS…CF HQ is trying to correct any technical issues with the games website. Right now you can log on to your individual competitor page and see the first three workouts posted with your scores. Please log on and make sure your scores are entered properly. If there is an error CF HQ is allowing you to re-enter any scores that are either not posted or are posted incorrectly. Please take a minute to ensure all your scores are properly documented. Don’t worry about the leaderboard. They are working to fix that issue. As long as your athlete page is correct you will be all set.

Posted by admin 2 Comments April 07, 2011

WOD Thursday 040711

Kevin Reando…..The AM “Master”

WOD
1st
Bench Press 5-3-1(or more)
Set1=75%
Set2=85%
Set3=95%

2nd
AMRAP in 15min of:
15 KB swings 1.5/1 pood

15 Ring Dips
15 Good Mornings
15 Knees to Elbows

Comp Team: Scale up WOD

2 pood/1.5 pood,

strict ring dips (no kip),

weighted GM’s,

toes to bar (strict..no kip)

Posted by admin 2 Comments April 06, 2011

WOD Wednesday 040611

CROSSFIT GAMES OPEN WOD #3

Complete as many rounds and reps as possible in 5 minutes of:
Squat clean 165 lb
Jerk 165 lb

Women: 110 lb

Squat clean and Jerk
In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Posted by admin 9 Comments April 05, 2011