CrossFit CenterMass

WOD Monday 121211

CROSSFIT CENTERMASS WOULD LIKE TO SAY THANK YOU TO EVERYONE WHO CAME OUT TO THE HOLIDAY PARTY ON SATURDAY NIGHT. WE HAD A GREAT TIME AND AS USUAL WHAT HAPPENS AT THE PARTY STAYS AT THE PARTY. IF YOU WERE UNABLE TO ATTEND WE WOULD LIKE TO RECOGNIZE SOME OF OUR MEMBERS WHO WERE AWARDED FOR THEIR HARD WORK. FIRST THE WINNER OF THE WENDLER 5-3-1 CONTEST WAS CRAIG BOULAY WHO HAD A WHOPPING TOTAL OF 315LB INCREASE FOR ALL HIS LIFTS. OUR PALEO CHALLENGE WINNERS WERE MEL MIKELS (3RD PLACE), JESS MARCOUX (2ND PLACE) AND SAM COVELLO (FIRST PLACE). THE RAFFLE WINNER AND RECIPIENT OF A FREE YEAR AT CFCM WAS RONNIE REMILLARD. WE WISH EVERYONE A VERY HAPPY AND SAFE HOLIDAY SEASON.

WOD
1st
Shoulder Press 5-3-1(or more)

2nd
6 Rounds for time of:
Run 400meters
12 Box Jumps, 24”
12 Kettlebell Swings, 1.5Pood

COMPETITION TEAM:
3 Rounds
10 GHD
10 Box Jumps
30 DU

3-position snatch – 65% x 5 sets
2 power jerk + 1 jerk – 65% x 5 sets
Snatch Pull – 85% x 5 x 5

4 sets; no rest:
300 m row
15 push-ball

Posted by admin 4 Comments December 11, 2011

WOD Sunday 121111

Rest Day/Make up Day/Skill Development

Posted by admin 1 Comment December 10, 2011

WOD Saturday 121011

Contest WOD
“Kelly”
Five Rounds for time of:
Run 400 meters
30 Box Jumps, 24”
30 Wall Balls, 20lb Ball

Posted by admin 3 Comments December 09, 2011

WOD Friday 120911

WOD
1st
Squat 3-3-3(or more)

2nd
Front Squat 5-5-5
Overhead Squat 5-5-5
Hack Squat 10-10-10

comp team

warmup: 1 mile run

snatch:heavy single

Clean and Jerk:heavy single

Front Squat: 95% x 1 x 2

Posted by admin 1 Comment December 08, 2011

WOD Thursday 120811

WOD
1st
Bench Press 3-3-3(or more)

2nd
For time:
21-18-15-12-9-6
Ring Dip
Burpees
Pullups

COMPETITION TEAM:
3 Rounds
10 Chest 2 Bar Pullups
10 GHD
10 Med Ball Cleans 30lbs

Power clean – 75% x 2 x 10
Clean Pull – 95% x 3 x 3
Snatch balance – heavy single

3 sets; no rest:
10 KB snatch/arm
max rep push-ups (10 minimum/set)

Posted by admin 0 Comments December 07, 2011

WOD Wednesday 120711

Team WOD
In Teams of 2:
4 Rounds for time:
10 Overhead Squats, 115lb
15 Wall Balls, 30lb Ball
200 Meter Farmers Carry, 1.5 Pood Kettle Bell

This WOD is done in relay fashion. Athlete one will complete their first round. When athlete one comes back from the Farmers Carry, Athlete two will start their first round. Athlete one will then rest while Athlete two completes their round. Both athletes will complete four rounds.

Posted by admin 2 Comments December 06, 2011

WOD Tuesday 120611

WOD
1st
Deadlift 3-3-3(or more)

2nd
For time:
10-9-8-7-6-5-4-3-2-1
155lb Power Clean
Pullup
1.5pood Kettlebell Swing

COMPETITION TEAM: REST DAY

Posted by admin 5 Comments December 05, 2011

WOD Monday 120511

ATTENTION MEMBERS WE JUST WANT TO REMIND EVERYONE THAT THE HOLIDAY PARTY IS THIS SATURDAY AT 8PM AT “RITUAL” ON MAIN ST IN WORCESTER. IF YOU HAVEN’T ALREADY, MAKE SURE YOU GET YOUR RAFFLE TICKET AT THE FRONT DESK FOR $25. THE RAFFLE WILL BE HELD AS SOON AS ALL 200 TICKETS ARE SOLD. WE WOULD LIKE TO HAVE THEM ALL SOLD BY THIS SAT SO WE CAN DRAW THE WINNER AT THE PARTY. IF YOU KNOW ANYONE WHO MAY WANT ONE GET THEM ONE.
WOD
1st
Press 3-3-3(or more)

2nd
5 Rounds for time of:
5 Push Jerk 185/135lb
20 Sand Bag Ground to Overhead, 50lb Bag

COMPETITION TEAM:
3 Rounds
10 Pullups
10 Pushups
10 Squats

Snatch – 90% x 1 x 3
Clean & jerk – 90% x 1 x 3
Pause back squat – heavy double
SLDL – 3 x 6

Posted by admin 3 Comments December 04, 2011

WOD Sunday 120411

Rest Day/Make up Day/Skill Development

Posted by admin 0 Comments December 04, 2011

Saturday 120311

COMPETITION TEAM MEETING AND WORKOUT TODAY AT 8AM

PALEO CHALLENGERS…..FINAL WEIGH IN AND PERFORMANCE TESTS ARE SUNDAY AT 10AM.

CONTEST WOD
“135lbs of Death”
5rounds for time of:
135lb Deadlift, 15reps
135lb Hang Power Clean, 12reps
135lb Front Squat, 9reps
135lb Push Jerk, 6reps

Posted by admin 7 Comments December 03, 2011

WOD Friday 120211

WOD
Friday 12/2
1st
Squat 5-5-5

2nd
5 Rounds for time of:
115lb Overhead Squat, 10reps
10 Wall Balls, 30lb Ball
10 Stepups, 20”Box, 45lb Plate Overhead

THERE WILL BE A COMP TEAM MEETING AND TEAM WORKOUT SATURDAY MORNING 12/03/11 AT 8AM

Posted by admin 0 Comments December 01, 2011

Thursday 120111

WOD
Thursday 12/1
1st
Bench Press 5-5-5

2nd
For Time:
21 HSPUs
21 Pushups
21 Pullups
18 HSPUs
18 Pullups
18 Pushups
15 HSPUs
15 Pushups
15 Pullups
12 HSPUs
12 Pushups
12 Pullups
9 HSPUs
9 Pushups
9 Pullups
6 HSPUs
6 Pushups
6 Pullups
3 HSPUs
3 Pushups
3 Pullups

COMPETITION TEAM:
3 Rounds
30 DU Unbroken
10 Box Jumps 30/24

Mid-hang clean – 65% x 2 x 6
Clean Pull – 90% x 4 x 5
Snatch balance – heavy single

3 sets; no rest:
10 burpees
10 DB chainsaw rows/arm

Posted by admin 7 Comments November 30, 2011

WOD Wednesday 113011

Team WOD
In Teams of two:
10 Rounds for time of:
20 Wall Ball Shots, 30lb Ball
15’ Rope Climb, 2 Ascents
200 meter Row

Reps are shown as Team Totals. Only one athlete may work at a time.

Posted by admin 7 Comments November 29, 2011

WOD Tuesday 112911

WOD
1st
Deadlift 5-5-5(or more)

2nd
5 Rounds for time of:
3 Power Cleans
20 Burpees
Record time and load.

COMPETITION TEAM:
20 Foot side walks with resistance bands
20 GHD

Mid-hang snatch – 65% x 2 x 6
Power jerk – 65% x 2 x 6
Snatch pull – 90% x 4 x 5

3 sets; no rest:
10 sandbag power clean + push press
10 pull-ups

Posted by admin 2 Comments November 28, 2011

WOD Monday 112811

WOD
1st
Shoulder Press 5-5-5(or more)
IF YOU ARE COMPETING IN THE WENDLER COMPETITION GO FOR YOUR ONE REP MAX ALL WEEK. GIVE YOUR FINAL SCORES TO YOUR TRAINER.

2nd
5 Rounds of:
10 Presses, 135lb
50lb Zercher Sandbag carry, 200meters

COMPETITION TEAM: Rest Day

Posted by admin 5 Comments November 27, 2011