Burpee Challenge Day 17

Warmup
3 rounds of:
10 Pushups
10 Air Squats
25 Double Unders

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

2nd
AMRAP in 20min of:
15 Ring Pushups
15 Pullups
400 meter Run

Burpee Challenge Day 16

Warmup
As needed for Team WOD

Team WOD
In Teams of 2

Team “Fight Gone Bad”
4 rounds for time of:
40 Wall Ball Shots, 20lb
40 Sumo Deadlift High Pulls, 75lb/55lb
40 Box Jumps, 20″
40 Push Press, 75lb/55lb
40 Calorie Row

Rest 1 min

One athlete at a time.  All reps must be completed in each exercise before moving onto the next.

Burpee Challenge Day 15

Warmup
Row 1K

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

2nd
AMRAP in 15 min of:
15 Box Jumps, 20″
20 Floor Wipers, 135lb/95lb
15 Good Mornings, 45lb/35lb

Congratulations to all those who participated in and completed the Worcester Half Marathon!!!

Burpee Challenge Day 14

Warmup
CrossFit Warmup

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

2nd
“Elizabeth”
For Time:
21-15-9
Squat Clean, 135lb/95lb
Ring Dips

Burpee Challenge Day 13

Marathon Day!!!

Burpee Challenge Day 12

Warmup
Run 1mile

WOD
To be announced!

Attention members!!!!

We will be open on Sunday 6/13.  Please come and support our Marathon Team.  The gym will open a 8am when the race starts.  We will be having a Cookout at the gym after the race.  This will start at approximately 10am.  We will have food and drinks.  BYOB.

Burpee Challenge Day 11

Warmup
CrossFit Warmup

WOD
1st
Squat 3-3-3(or more)
Set1=70%
Set2=80%
Set3=90%

2nd
Five rounds for time of:
95 pound Snatch, 3 reps (Full Squat Snatches)
95 pound Overhead squat, 15 reps
Run 400 meters

Burpee Challenge Day 10

Warmup
Row 1K

WOD
1st
Bench Press 3-3-3(or more)
Set1=70%
Set2=80%
Set3=90%

2nd
Four Rounds for time of:
20 Ring Dips
20 Sumo Deadlift Highpulls, 95lb/65lb
20 Pushups
20 Box Jumps, 24″
20 Double Unders

Burpee Challenge Day 9

Warmup
As needed for team WOD.

Team WOD
In Teams of 2:
For time:
Seven rounds for time of:
14 Handstand push-ups
135/95 pound Thruster, 14 reps
14 Knees to elbows
245/155 pound Deadlift, 14 reps
14 Burpees
14 Kettlebell swings, 1.5/1 pood
14 Pull-ups

Only one Athlete can work at a time.  Teams must complete all the reps of each exercise before moving onto the next.  The are posted as a team total (teams complete a combined total of 14reps for each exercise).

Burpee Challenge Day 8
Warmup
3 rounds of:
10 Burpee Box Jumps

WOD
1st
Deadlift 3-3-3(or more)
Set1=70%
Set2=80%
Set3=90%

2nd
Four rounds each for a time of:
Run 800 meters

Rest approximately 90sec inbetween rounds.

Burpee Challenge Day 7

Warmup
CrossFit Warmup

WOD
1st
Shoulder Press 3-3-3(or More)
Set1=70%
Set2=80%
Set3=90%

WOD
“Grace”
For time:
135lb/95lb Clean and Jerk, 30 reps

Burpee Challenge Day 6

Rest Day/Make up Day/Skill Development

Burpee Challenge Day 5

Warmup
CrossFit Warmup

WOD
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Burpee Challenge Day 4

Warmup
Run 1 mile

WOD
1st
Squat 5-5-5(or more)
Set1=65%
Set2=75%
Set3=85%

2nd
For Time:
15-12-9
115lb/85lb Thrusters
115lb/85lb Floor Wipers
35lb/15lb Pullups

Burpee Challenge Day 3

Warmup
Jump Rope for 5min or 100 Double Unders

WOD
1st
Bench 5-5-5(or more)
Set1=65%
Set2=75%
Set3=85%

2nd
Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

“If you’re going through hell, keep going.” -Winston Churchill