Workout of the Day

Braintree, MA
Kingston, MA
Foxborough, MA

Weekly Snap Shot 8.21.17 - 8.27.17

ANNOUNCEMENTS:

 

Get your Nutrition in Check!

For a Limited Time we are advertising our Nutrition Consultations with our Team. We have a number of Nutrition Professionals on staff that can help all your eating woes. Whether you are feeling run down or are just looking for a change send us an email and we can help. This Consult is $49 and will consist will a 1-hour meeting with one of our professionals to create a system that best suits your needs! Email info@crossfitfactorywoodroad.com for more details!

 

Want to work Privately with a Coach?

Most of our fitness needs are met in class, but there are some that are looking for other skills to work on, extra strength training, or maybe even nutrition help. The Coaches here at Wood ROad are available 24/7 to help address those needs. We now offer Hybrid plans for those looking to work privately with a coach in conjunction with their classes they attend weekly. All first 30-miunte sessions are FREE to try out a coach! Email info@crossfitfactorywoodroad.com to book your first free session at your convenience.

 

Follow us on IG: crossfit_factory

Monday

Braintree:

Strength, 20:00
Paused Back Squat: Work up to a 3RM. Rest 2:00
– 8-10 Sets
– 1 Second Pause
Beginners: 5 x 5, adding if form permits.

Conditioning, 15:00
“Lights Out”
For time:
15-10-5
Power Cleans (165, 115)
30-20-10
Goblet Squats (53, 35)

Rx+:(185, 125) (70, 53)
ADV: (135, 95) (45, 35)
INT: (115, 75) (35, 25)
BEG Metcon:
15-10-5
Deadlifts (155, 105)
30-20-10
Goblet Squat (35, 25)
10:00 Cap

Extra Credit, 5-10:00
– 400 Meter Sledpull Powerwalk @1/2 BW carrying 2 KBS farmer carry style.
or 100 Banded Pull-Thoughs
– Reverse Crunch + Deadbug: 4 x 10. Rest 60s.

Kingston:

Strength
3RM Paused Back Squat: Rest 2:00
– 8-10 Sets
– 1 Second Pause

Conditioning
“Lights Out”
For time:
15-10-5
Power Cleans (165, 115)
30-20-10
Goblet Squats (53, 35)

Extra Credit
– 100 Banded Pull-Thoughs
– Reverse Crunch + Deadbug: 4 x 10. Rest 60s.

Tuesday

Braintree:

Conditioning, 15:00
Every 7:00 x 3 Sets:
Row 750 Meters
75 Double Unders
50 Abmat Sit-ups

ADV: (50 Double Unders) (30 Abmat Sit-ups)
BEG: (400m-500m Row) (75 Single Unders) (20-30 Abmat Sit-ups)
*Sub an 800m run or 3:00 Bike each round. 

Score Fastest Round

Finisher, 10:00
8:00 AMRAP Completed as a Finisher Post Metcon:
1a) Alternating DB Curls x 10 ea. Rest 45s.
1b) Banded Pushdowns x 20. Rest 45s.
1c) Side Plank Crunch x 10 ea. Rest 45s.

Extra Credit, 5-10:00
If time permits athletes should row, bike or run at Z1 pace for 5:00 then static stretch for 5:00

Kingston:

Conditioning
Every 7:00 x 3 Sets:
Row 750 Meters
75 Double Unders
50 Abmat Sit-ups

*If rowing is not a viable option sub an 800m run or 3:00 Bike each round.

Finisher
8:00 AMRAP Completed as a Finisher Post Metcon:
1a) Alternating DB Curls x 10 ea. Rest 45s.
1b) Banded Pushdowns x 20. Rest 45s.
1c) Side Plank Crunch x 10 ea. Rest 45s.
*Same as last week on purpose

Extra Credit
If time permits athletes should row, bike or run at Z1 pace for 5:00 then static stretch for 5:00

Wednesday

Braintree:

Strength, 20:00
Hang Power Clean + Push Press + Push Jerk: EMOM 6: 1 + 1 + 1 @80-85% of Push Press.
– 1 Hang Power Clean + 1 Push Press + 1 Push Jerk
– Beginner: Push Press + Push Jerk: 6 x 2 + 2. Rest as needed.

Conditioning, 15:00
“Pattycake”
For time:
21-15-9
KBS (53, 35)
Burpees
Push Press (135, 95)

ADV: (115, 75)
INT: (45, 25) (95, 65)
BEG: (35, 25 Russian Swings) (65, 35)
10:00 Cap

Extra Credit, 5:00
Accumulate:
150 Banded Pull-aparts
90 Russian Twists with a plate or ball

Kingston:

Strength
EMOM 6:

1 Hang Power Clean + 1 Push Press + 1 Push Jerk @80-85% of Push Press.

Conditioning
“Pattycake”
For time:
21-15-9
KBS (53, 35)
Burpees
Push Press (135, 95)

10:00 Cap

Extra Credit
Accumulate:
150 Banded Pull-aparts
90 Russian Twists with a plate or ball

Thursday

Braintree:

Skill, 15:00
Gymnastics Skill Work
*Spend 5:00 Working on 1 Skill then perform EMOM style:
EMOM 8:
ODD Minutes: 30s of Gymnastics Skill
EVEN Minutes: 30s of Double Unders or Double Under Practice
*Choose same skill as last week if you were in class.

Conditioning, 25:00
EMOM 20:
Minute 1: 40s of Mountain Climbers
Minute 2: 40s of T2B
Minute 3: 40s of Walking OH Lunges (45, 25)
Minute 4: 40s of Wallballs (20, 14)
Minute 5: 40s Renegade Rows
*Score = total Wallballs

Extra Credit, 5-10:00
Recovery Work
Row, Bike or Run for 10:00 at a Conversational pace.

Kingston:

Skill
Gymnastics Skill Work
EMOM 8:
ODD Minutes: 30s of Gymnastics Skill
EVEN Minutes: 30s of High Box Jumps (build to challenging height)
*Choose same skill as last week if you were in class.

Conditioning
EMOM 20: 40s on / 20s off
Minute 1: Mountain Climbers
Minute 2: T2B
Minute 3: Walking OH Lunges (45, 25)
Minute 4: Wallballs (20, 14)
Minute 5: Renegade Rows
*Score = total Wallballs

E) Extra Credit
Recovery Work
Row, Bike or Run for 10:00 at a Conversational pace.

Friday

Braintree:

Strength, 20:00
1) Front Box Squat: 6 x 4 @65%, every 60-75s.
2) Power Snatch: EMOM 6: 2 Reps @75%

Conditioning, 15:00
“Eddie Murphy”
For time:
Run 400 Meters
50 Thrusters (75, 55)
Run 400 Meters

Rx+:(95, 65)
ADV: (65, 35)
INT: (55, 65)
BEG: (45, 25)
10:00 Cap

Extra Credit, 5-10:00
– 400 Meter Sledpull Powerwalk Backward @1/2 BW
or 100-150 Banded Leg Curls each
– Banded Ab Pulldown: 3-4 x 20-25. Rest 60s.

Kingston:

Strength
1) 6 sets of 4 Front Box Squat @65%, every 60-75s.
– Use a 13-15# Box + Slightly Wider stance than normal
– 5% heavier than last week
2) EMOM 6: 2 Power Snatch @75%
– These are “cluster sets” meaning you drop and reset between each single.
– 5% heavier than last week

Conditioning
“Eddie Murphy”
For time:
Run 400 Meters
50 Thrusters (75, 55)
Run 400 Meters

10:00 Cap
*If running is not a viable option sub a 500m row.

Extra Credit

100-150 Banded Leg Curls each
– Banded Ab Pulldown: 3-4 x 20-25. Rest 60s.

Saturday

Braintree:

Conditioning, 45:00
With a running clock with a partner:
Minutes 0:00-15:00
Max Rounds of:
10 DB Man Makers Variation
– 1 Renegade Row Right Arm + 1 Push-up + 1 Renegade Row Left Arm + 1 Power Clean + Front Rack Forward Lunge in place each leg + DB Push Press
500 Meter Row

15:00-30:00
Max Rounds of:
800 Meter Run
30 Pull-ups
30 Hollow Rocks

30:00-40:00
Max Distance Farmer Carry, Athlete choice of Weight.
*Athlete choice of DB Weight
ADV: (Band Assisted Pull-ups)
BEG: (Ring Rows)
*Score = total reps of Metcon #1
*Split work however desired. One athlete works at a time.

Extra Credit, 5-10:00
Arms + Abs
1a) DB Rolling Tricep Extensions + Neutral Grip Press: 3 x 12-15. Rest 45s.
1b) DB Pull-overs: 3 x 10-12. Rest 45s.
1c) KB Single Arm Front Squat: 3 x 8 ea. Rest 45s.

Kingston:

Conditioning
With a running clock with a partner:
Minutes 0:00-15:00
Max Rounds of:
10 DB Man Makers Variation
– 1 Renegade Row Right Arm + 1 Push-up + 1 Renegade Row Left Arm + 1 Power Clean + Front Rack Forward Lunge in place each leg + DB Push Press
500 Meter Row

15:00-30:00
Max Rounds of:
800 Meter Run
30 Pull-ups
30 Hollow Rocks

30:00-40:00
Max Distance Farmer Carry, Athlete choice of Weight.
*Athlete choice of DB Weight
*Score = total reps of Metcon #1
*Split work however desired. One athlete works at a time.

Extra Credit
Arms + Abs
1a) DB Rolling Tricep Extensions + Neutral Grip Press: 3 x 12-15. Rest 45s.
1b) DB Pull-overs: 3 x 10-12. Rest 45s.
1c) KB Single Arm Front Squat: 3 x 8 ea. Rest 45s.

Sunday

Braintree:

Strength, 20:00
EMOM 12:
Minute 1: 10 RDLs (Heavy)
Minute 2: 1 TGU each arm
Minute 3: 10 BB Rows (Heavy)

Conditioning, 15:00
AMRAP 17:
30 Double Unders
15 Abmat Sit-ups
10 Front Squats (115, 75)
5 Push Press (115, 75)

ADV: (95, 65)
INT: (75, 55) (40s of DU attempts)
BEG: (65, 35) (60 Singles)

Extra Credit, 5-10:00
*Choose Extra Credit work from 1 day you missed this week

Kingston:

Strength
EMOM 12:
Minute 1: 10 RDLs (Heavy)
Minute 2: 1 TGU each arm
Minute 3: 10 BB Rows (Heavy)

Conditioning
AMRAP 17:
30 Double Unders
15 Abmat Sit-ups
10 Front Squats (115, 75)
5 Push Press (115, 75)