FITNESS

A. Four sets of:
Deadlift x 4-6 reps @ 31X1
Rest 45 seconds
Dumbbell Shoulder Press x 6-8 reps @ 2011
Rest 45 seconds
Double-Under Practice x 45-60 seconds
Rest 45 seconds

B. Three sets for times of:
250 Meter Row
Wall Ball Shots x 20 reps
Kettlebell Swings x 20 reps
Rest 3 minutes

AIM

A. Four sets of:
Clean x 1.1.1.1
(rest 10 seconds between each single)
Rest 2-3 minutes

B. Three sets for times of:
250 Meter Row
Wall Ball Shots x 20 reps
32/24 kg Kettlebell Swings x 20 reps
Rest 3 minutes

SPORT

A. Every 30 seconds, for 15 minutes (10 sets of each) perform the following:
Interval 1 (30s) – Drop Snatch x 1 rep
Interval 2 (60s) – High Hang Snatch x 1 rep
Interval 3 (90s) – Snatch x 1 rep

Perform all movements at 65-70% of your 1-RM Snatch. If you aren’t confident performing a drop snatch with 65%, modify the movement to a Snatch Balance and allow yourself to dip and drive a bit.

B. Every minute, on the minute, for 10 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:
Two sets of:
Strict Shoulder Press x Max Reps @ 75% of today’s 1-RM
Rest 3 minutes

C. Complete as many rounds and reps as possible in 12 minutes of:
3 Power Snatches (155/105 lbs)
6 Overhead Reverse Lunges (155/105 lbs)
9 Ring Dips w/Pause @ 1112
(stick to the tempo, pause one second in the bottom position, and two full seconds at full elbow extension)

*Don’t cheat the dips just to get more rounds. Stay strict to the tempo so that you can reap the benefits later in the cycle.

D. Three sets of:
Bent-Over Barbell Row x 6-8 reps @ 2111
(note the tempo, pause at the top position for a full second)
Rest as needed
Chinese Plank x 60 seconds each (face up/face down)
Rest as needed

CROSSFIT MOMS

Advanced
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Intermediate
Run 1200 meters
Rest 3 minutes
Run 800 meters
Rest 2 minutes
Run 400 meters
Rest 1 minute
Run 200 meters

Beginner
Run 800 meters
Rest 2 minutes
Run 400 meters
Rest 1 minute
Run 200 meters

Don’t forget to PRE-ORDER your FENWAY LOVE shirt or tank by this Friday!  Click here to make your selection!

ALL LEVELS

In teams of four, complete five sets for max reps/calories of:
Row for Calories x 60 seconds
Man-Makers x 60 seconds
Barbell Thrusters x 60 seconds
Rest 60 seconds

Teams get one rower, and one barbell. Team members rotate through the three work stations at 60 second intervals and all members rest at the same time. Post total score (calories rowed and reps completed).

CROSSFIT MOMS

“Fight Gone Bad….Mama Style”

Advanced
3 rounds
20 wall ball #14
20 sumo deadlift high-pull #45
20 step ups
20 push press #45
Row 500m

Intermediate
3 rounds
15 wall ball #10
15 sumo deadlift high-pull #35
15 step ups
15 push press #35
Row 500m

Beginner
3 rounds
10 wall ball #6
10 sumo deadlift high-pull #25
10 step ups
10 push press #25
Row 250m

Liz’s lovely #wodface

Don’t forget to PRE-ORDER your FENWAY LOVE shirt or tank by this Friday!  Click here to make your selection!

FITNESS & AIM

A. Three sets of:
Bench Press x 6-8 reps @ 20X1
Rest 60 seconds
Pull-Ups x Max Reps OR Pull-Ups x 3-5 reps @ 51X1
Rest 60 seconds

B. For time:
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run

SPORT

A. Every minute, on the minute, for 10 minutes:
Back Squat x 2 reps
*Sets 1-2 – 60%
*Sets 3-4 – 70%
*Sets 5-6 – 80%
*Sets 7-8 – 85%
*Sets 9-10 – 90%

B. Every minute, on the minute, for 15 minutes:
2 Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)
Immediately followed by…
Five rounds for time of:
2 Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)

C. Three sets of:
Single-Arm DB Row x 8-10 reps @ 2111
Rest as needed
Chinese Plank x 60 seconds
Rest as needed
Nose-to-Wall Handstand Hold x 45-60 seconds
(same as earlier this week, only toes and nose touch the wall)
Rest as needed

CROSSFIT MOMS

“Baby J.T.”

Advanced
21-15-9
Shoulder press #65
Dips
Push ups

Intermediate
21-15-9
Shoulder press #45
Dips
Push ups

Beginner
15-12-9
Shoulder press #25
Dips
Push ups

*Dips can be done on the rings, parallel bars or a bench.

Don’t forget to PRE-ORDER your FENWAY LOVE shirt or tank by this Friday!  Click here to make your selection!

FITNESS

A. Three sets of:
Horizontal Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Jumping Squats x 6-8 reps
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

B. Four sets of:
Battling Ropes x 30 seconds
Rest 30 seconds
Sit-Ups x 30 seconds
Rest 30 seconds
Kettlebell Swings x 30 seconds
Rest 30 seconds
Mountain Climbers x 30 seconds
Rest 30 seconds
Dumbbell Push Press x 30 seconds
Rest 30 seconds

AIM

A. Take 15 minutes and build to today’s 1RM Snatch

B. Every minute, on the minute, for 20 minutes:
Even minutes – Row Sprint x 30 seconds
Odd minutes – Power Snatch or Snatch x 3 reps @ 70-80% of today’s 1RM

SPORT

Rest Day

CROSSFIT MOMS

Rest Day

Don’t forget to PRE-ORDER your FENWAY LOVE shirt or tank by this Friday!  Click here to make your selection!

FITNESS & AIM

A. Four sets of:
Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Rest 60 seconds
Handstand Push-Ups x Max reps OR Wall Climbs x 3-5 reps
Rest 60 seconds

B. Four rounds for time of:
Toes to Bar x 10 reps
24″/20″ Box Jumps x 15 reps
Wall Ball Shots x 20 reps

SPORT

A. Every 90 seconds, for 15 minutes (10 sets):
Power Clean & Jerk x 3 reps @ 70-80%
Choose load based on feel.

B. Every 2 minutes, for 10 minutes (5 sets):
4-Stop Halting Clean Deadlift @ 95-105% of 1-RM Clean
(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS)

C. Every 5 minutes, for 30 minutes:
Run 400 Meters
10 Strict Handstand Push-Ups
15 Pull-Ups
Goal – stay consistent in times between sets. I want to see all sets within 10 seconds of each other.

D. Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
GHD Sit-Ups x 15 reps @ 1010
Rest as needed

CROSSFIT MOMS

“Baby Michael”

Advanced
3 rounds
600m run
20 good mornings #45
20 knees to elbows

Intermediate
3 rounds
400m run or walk
15 good mornings #35
15 knees to elbows

Beginner
3 rounds
200m run or walk
10 good mornings #25
10 knees to elbows or knee ups

Don’t forget to PRE-ORDER your FENWAY LOVE shirt or tank by this Friday!  Click here to make your selection! 

Tuesday: September 23, 2014

FITNESS

A. Four sets of:
Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Double-Under Practice x 45-60 seconds
Rest 45 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:
Kettlebell Swings x 15 reps
Pull-Ups x 10 reps
Burpees x 10 reps

AIM

A. Four sets of:
Deadlift x 3-5 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 10 reps
Rest 3 minutes

B. Complete as many rounds and reps as possible in 10 minutes of:
155/105 lbs Power Cleans x 10 reps
Chest to Bar Pull-Ups x 10 reps
Burpees x 10 reps

SPORT

A. Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
(Let’s see how these feel after a few weeks away from them…and if these have been helpful, don’t be afraid to add them into your warm-up 2-3 days/week.)
Rest 90 seconds
Weighted Chest-to-Bar Pull-Ups x 3-4 reps @ 21X0
(all sets must exceed loads used on August 19, 2014)
Rest 90 seconds

B. Four sets of:
Bulgarian Split Squats x 7-9 reps each leg @ 3011
Rest 45 seconds between legs, and 90 seconds after the second leg.

C. In 30 minutes, work through the following at 80-90% intensity depending on feel:
Row 1000 Meters
2 Legless Rope Climbs
20 Meter Handstand Walk

CROSSFIT MOMS

Rest Day