CrossFit CenterMass

WOD Wednesday 06210

Burpee Challenge Day 2

Warmup
As needed for Team WOD

Team WOD
In Teams of 2:

1st
3 rep max Clean and Jerk
5 min time limit

2nd
For Time:
Run 800 meters
25 Deadlift, 225lb/l135lb
100 Pullups
25 Deadlift, 225lb/135lb
Run 800 meters

Teammates will run together on both runs. For the Deadlift, only one Teammate can work at a time. That teammate must complete 25reps before their partner can start their 25 reps. Teammates can break up the pullups as needed. Only one teammate can work at a time on the pullups. Teammates must complete a total of 100 pullups as a team. The final score is equal to the time in sec of part 2 minus the total weight lifted.

GYM PICS 1092

Posted by admin 1 Comment June 02, 2010

WOD Tuesday 060110

Today we are going to start our 100 Day Burpee Challenge. In this challenge we will do burpees equal to the day number we are deep into the challenge. EX. Day1=1 burpee, Day2=2 Burpees, Day3=3 Burpees, Etc. The Burpees must be done all at once and not broken up throughout the day. If you miss a Burpee day, then you must make up the burpees the following day along with that days Burpees.

Day1= 1 Burpee

Warmup
CrossFit Warmup

WOD
Today we are back to Week 1 in the 531 program cycle. A Weight of no more then 5 pounds should be added to all upper body estimated 1 rep maxes and a weight of no more then 10 pounds should be added to all lower body estimated 1 rep maxes.

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

2nd
Deadlift 5-5-5(or more)
Set1=65%
Set2=75%
Set3=85%

3rd
For Time:
Row 2K

GYM PICS 1066

Posted by admin 11 Comments June 01, 2010

WOD Monday 053110

Gym Closed!!!!!

Posted by admin 0 Comments May 31, 2010

WOD Sunday 053010

Attention Members!!! The gym will be closed Memorial Day 5/31.

Rest Day/Make up Day/Skill Development

GYM PICS 1065

Posted by admin 0 Comments May 31, 2010

WOD Saturday 052910

Attention Members!!! The gym will be closed on Memorial Day (Monday 5/31).

Warmup
As needed

WOD
The WPD SWAT PT Test. Otherwise known as the “Reando Standards”

The events will be announced tomorrow. The test will start at 11am. It takes approximately 45min. This test will be open to CFCM members only.

GYM PICS 1053

Posted by admin 6 Comments May 29, 2010

WOD Friday 052810

Warmup
Jump Rope for 5min

WOD
1st
Squat 5-5-5
Set1=40%
Set2=50%
Set3=60%

2nd
“Fran”
For time:
21-15-9
95/65lb Thrusters
Pullups

GYM PICS 1057

Posted by admin 10 Comments May 28, 2010

WOD Thursday 052710

Warmup
CrossFit Warmup

WOD
1st
Bench Press 5-5-5
Set1=40%
Set2=50%
Set3=60%

2nd
For Time:
Run 5K

GYM PICS 1047

Posted by admin 9 Comments May 27, 2010

WOD Wednesday 052610

Warmup
As Needed for team WOD

Team WOD
In teams of 2:

For time:
100 Walking lunge steps
50 Pull-ups
100 Box jumps, 20 inch box
50 Double-unders
50 Ring dips
50 Knees to elbows
80 Kettlebell swings, 1.5 pood
80 Sit-ups
40 Hang squat cleans, 95lb/65lb
50 Good Mornings, 45lb/35lb
60 Wall ball shots, 20 pound ball
6 Rope climb ascents

Only on athlete may work at a time. Athletes must complete all the reps of each exercise before moving onto the next.

GYM PICS 1059

Posted by admin 12 Comments May 26, 2010

WOD Tuesday 052510

Warmup
4rounds of:
Row 250
Rest 30sec

WOD
1st
Deadlift 5-5-5
set1=40%
set2=50%
set3=60%

WOD
AMRAP in 20min of:
Run 200meters
21 Sumo Deadlift Highpulls, 95lb/65lb
21 Pushups

GYM PICS 1055

Posted by admin 15 Comments May 24, 2010

WOD Monday 052410

Warmup
2 rounds of:
Run 800meters
Rest 90sec

WOD
Week 4 of the 531 Program. This week is the last week of the program cycle. It is a deloading week. The weights will be light for the week, but fear not, they will increase next week.

1st
Shoulder Press 5-5-5
Set1=40%
Set2=50%
Set3=60%

2nd
For time:
185lb/135lb Shoulder to Overhead, 20 Reps
50 Burpees

(Compare time to last Monday 051710)

GYM PICS 1050

Posted by admin 6 Comments May 23, 2010

WOD Sunday 052310

Rest Day/Make up Day/Skill Development

hands

Posted by admin 0 Comments May 23, 2010

WOD Saturday 052210

Warmup
CrossFit Warmup

WOD
“Jerry”
For time:
Run 1 mile
Row 2K
Run 1 mile

GYM PICS 1048

Posted by admin 1 Comment May 22, 2010

WOD Friday 052110

Warmup
3rounds of:
Run 400meters
Rest 1min

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

2nd
For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

GYM PICS 1040

Posted by admin 11 Comments May 21, 2010

WOD Thursday 052010

Warmup
CrossFit Warmup

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

2nd
For Time:
21-18-15-12-9-6-3
95lb Power Clean
Ring Dips
Knees to Elbows

GYM PICS 1039

Posted by admin 3 Comments May 20, 2010

WOD Wednesday 051910

Warmup
As needed for team WOD

Team WOD
In teams of 2
For time:
Row 2000 meters
42 Thrusters, 95lb/65lb
42 Pullups
Row 1500 meters
30 Thrusters, 95lb/65lb
30 Pullups
Row 1000 meters
18 Thrusters, 95lb/65lb
18 Pullups

Only one athlete may work at a time. The athlete that is not working may complete burpees during their rest time. For every burpee that is completed, 1 second will be subtracted from their teams final time.

GYM PICS 1041