CrossFit CenterMass

WOD Thursday 080609

Warmup
3rounds of:
Row 500meters
Samson Stretch

WOD
Deadift 5-5-5
Then…
“Lizzie”
12, 9, 6, 3
185lb Power Clean
Ring Dips
(CrossFit Football 080409)
***Don’t kill yourself. Scale Power Clean as needed.

Finish
15 Handstand Pushups
or
3x 30sec handstand holds

CrossFit Endurance(080209)
3+Hours after CrossFit WOD
Choose ONE of the Following Sports:
30:20 x 8rounds, 30sec on 20sec off, all out effort!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2: Row 30:20×8

Posted by admin 1 Comment August 06, 2009

WOD Wednesday 080509

Warmup
3rounds of:
15 Burpees
Samson Stretch

WOD
AMRAP in 20 minutes of:
10 Pull-ups
65lb Thrusters, 10reps

Finish
50 Hang Power Snatches, 45lb

CrossFit Endurance
Do CrossFit WOD or Rest

Posted by admin 4 Comments August 04, 2009

WOD Tuesday 080409

Warmup
Run 1 mile

WOD
“Fight Gone Bad”
Three rounds for time of:
Wall Ball, 20lb ball, 20reps
Sumo Deadlift High-pull, 75lbs, 20reps
Box Jump 20″, 20reps
Push Press, 75lbs, 20reps
Calorie Row, 20calories
1 Minute Rest

The above is a variation of the “Fight Gone Bad” WOD. In each round you complete 20reps of each exercise before you move on to the next. At the end of each round you rest exactly 1min(no more no less). Your total time (including the rest periods between rounds 1and2) will be your score.

Finish
3rounds of:
Max hold L-sits

CrossFit Endurance(073109)
3+ Hours after CrossFit WOD
Choose ONE of the following sports
Swim, bike, run, C2
Goal is to use maximum effort for 2 min interval
120:60X6
or 2min on 1min off X6

Posted by admin 3 Comments August 03, 2009

WOD Monday 080309

Warmup
CrossFit Warmup

WOD
“Lynne”
5 rounds of:
Body Weight Bench Press
Max Rep Pullups
Rest 3 min between each round.

Finish
Overhead Squats 3X10 (45lbs)

CrossFit Endurance(073009)
CrossFit Rest Day
Choose ONE of the following Sports:
Swim:SC:8min-LC:12min-U:20min
Bike:SC:20min-LC:30min-U:50min
Run:SC:12min-LC:20min-U:30min
C2:SC:8min-LC:12min-U:20min

Posted by admin 4 Comments August 02, 2009

WOD Sunday 080209

Rest Day/Make-up Day/Skill Development

CrossFit Endurance(072909)
3+Hours after CrossFit WOD
Swim:10X100m/y holding fastest possible pace without deviating more than 5 sec… 15 sec recoveries
Bike:4X2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/heavy tension.
Run:2X3/4-1 mile hill repeats holding fastest possible pace without deviating more then 1 min and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill…treadmill use 7% grade, recover 2 min and repeat
C2:3X1k repeats not deviating more then 10 seconds. 2 min recoveries.

Foul if you deviate more than the specified time.
Foul:20 Pistols (10 Each side)

Posted by admin 1 Comment August 02, 2009

WOD Saturday 080109

Warmup
3rounds of:
20 Double Unders
20 Hip Extensions
20 Sit-ups
Samson Stretch

WOD
“Nicole”
AMRAP in 20 minutes of:
Run 400 meters
Max Rep Pull-ups

***Record number of rounds and total number of Pull-ups.

CrossFit Endurance(072809)
Do CrossFit WOD of Rest

Posted by admin 1 Comment July 31, 2009

WOD Friday 073109

Warmup
3 rounds of:
10 Pul-ups
10 Push-ups
10 Squats
10 Box Jumps
Samson Stretch

WOD
At the start of each minute complete:
3 Burpees
3 Knees to Elbows
For the remainder of each minute complete:
As many 95lb(65lb) Thrusters as possible.
Repeat until you reach 100 Thrusters.

Finish
3 rounds of:
15 GHD Sit-ups

CrossFit Endurance (072709)
3+ Hours after CrossFit WOD
Complete ONE of the Following Sports:
Swim, Bike, Run, C2:
3 rounds of:
5sec on, 10sec off, 20sec on, 10sec off, 10sec on, 10sec off, 30sec on, 10sec off, 15sec on, 10sec off, 25sec on, 10sec off.

Posted by admin 3 Comments July 31, 2009

WOD Thursday 073009

Warmup
3 rounds of:
15 Kettlebell Swings, 1 Poo
15 Box Jumps, 20″
15 Back Extensions

WOD
Squat 5-5-5
Then…
“Death by Tabata”
Complete 20seconds on 10seconds off of:
Deadift, 185lbs(155lbs)
Burpees
Continue for a total of 8 sets. (1set=20sec Deadlift, 10sec rest, 20sec Burpee, 10sec rest). Workout should take 8mins.

Finish
Wide leg Squat 3X10
***Assume a stance with a width similar to sumo. All elements of a proper squat are the same except the width of your stance.

CrossFit Endurance(072609)
CrossFit Rest Day
Choose ONE of the following Sports:
Swim, bike, run, c2:
9 minute all out effort

Posted by admin 5 Comments July 30, 2009

WOD Wednesday 072909

Warmup
Row 1K

WOD
Run 5K

Finish
50 Double Unders

CrossFit Endurance(072509)
3+ Hours after CrossFit WOD
Choose ONE of the following Sports:
Swim, Bike, Run, C2
4X5 min intervals with 3min recoveries between rounds.
Hold maximal distance possible on each of the 5min rounds.
Foul if you lose distance on each round.
Foul-2min max rep burpees

Posted by admin 2 Comments July 28, 2009

WOD Tuesday 072809

Warmup
CrossFit Warmup

WOD
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Finish
50 Med Ball Squat Cleans, 20lb

CrossFit Endurance(072409)
REST DAY

***Anyone interested in competing in CrossFit, CrossFit New England is hosting an event called “Summer Throwdown”. The Event is on August 29th at 10am. There are two WODS and each is scalable. We would like to get together a group and head out there. Anyone interested, please let us know within the next couple of days.***

Posted by admin 4 Comments July 27, 2009

WOD Monday 072609

Warmup
3 rounds of:
400meter run
1min rest

WOD
“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Finish
Plank Walks 3X10
***Plank Walk is done by starting in a “Push-up position”. With your back and legs straight, walk out using your hands until your lower back begins to drop down. Then walk your legs forward, back into a “push-up position”.

CrossFit Endurance(072309)
3+ Hours after CrossFit WOD
Choose ONE of the following Sports:
Swim:20X25m/y all out sprints from mid pool start and finish…NO WALL STARTS. 1 min recoveries. NO PENALTIES.
Bike:8X1K all out sprints with 2 min recoveries. NO PENALTIES.
Run:10X100m all out sprints with 90sec recoveries. NO PENALTIES.
C2:10X125m all out sprints with 1min recoveries. NO PENALTIES.

Posted by admin 1 Comment July 27, 2009

WOD Sunday 072609

Rest Day/Make up Day/Skill Development

CrossFit Endurance(072209)
CrossFit Rest Day
Choose ONE sport and do the following for your distance:
90% of Best Time for your set distance.
Swim: SC:600m, LC:800m, U:1000m
Bike: SC:12miles, LC:20miles, U:30miles
Run: SC:2mile, LC:10K, U:13.1m
C2: SC:2k, LC:3k, U:6K

Posted by admin 3 Comments July 26, 2009

WOD Saturday 072509

Warmup
3rounds of:
15 Burpees
Samson Stretch

WOD
For time:
21-18-15-12-9-6-3
Bwt Bench Press
1.5 Pood Kettlebell Swings
Ring Dips

Finish
As many rounds as needed of:
Overhead Squat 45lbs, 15reps
(ex. 3X5, 5X3, 1X15, etc.)

CrossFit Endurance(072109)
3+ Hours after CrossFit WOD
Choose ONE of the following Sports:
Swim, Bike, Run, C2
4min on, 3min off
2min on, 30sec off
1min on, 3min off
2min on, 30sec off
4min on, Done!
Cover as much distance as possible on each interval.

Posted by admin 1 Comment July 25, 2009

WOD Friday 072409

Warmup
3rounds of:
10 Ring dips
10 Back Ext
10 Squats
1o Box Jumps
Samson Stretch

WOD
Contest Day
“Jackie”
For Time:
Row 1000meters
45lb Thrusters, 50reps
30 Pull-ups

Finish
3 max hold L-Sits
Try to PR last time

CrossFit Endurance072009
Do CrossFit WOD or Rest

Posted by admin 2 Comments July 24, 2009

WOD Thursday 072309

Warmup
3rounds of:
25 Double Unders
Samson Stretch
(If you can not do DU, do 1 min of practice each round or 1min of singles)

WOD
For time:
Row 2K
Then 6 rounds of:
20 Box Jumps, 20″
10 Wall Ball Shots, 20lb

(The above WOD is all for time. It is not to be broken up.)

Finish
Hang Power Cleans 3X3 (use light weight of choice)
***Use a light weight and work on form.

CrossFit Endurance(071909)
3 + hours after CrossFit WOD
Choose ONE of the following Sports:
Swim: 2X500m/y holding best possible pace. Never slowing more than 4sec per 500m/y. Recover 2 min.
Bike: 5X2mile holding best possible pace. Never slowing more than 5sec in even/odd directions. Recover 2 min.
Run: 4X800m holding best possible pace. Never slowing more than 3sec from best interval. 2min recoveries.
C2: 4X1000m holding best possible pace. Never slowing more than 3sec from best interval. 2min recoveries.

Foul if you slow more than indicated!
Foul: 1min Max Burpees.

Posted by admin 5 Comments July 23, 2009