Workout of the Day

Braintree, MA
Kingston, MA

Weekly Snap Shot 10.16.17 - 10.22.17

ANNOUNCEMENTS:

Braintree:
 

New Check-in System for Classes

As you may have noticed, our Check-in system is changing. We have transfered over to a new software and have created an easier way for you to check in to class. Please try and sign up for class over the phone (781-849-2900) or at the club in the meantime while our new software is set up! Once everything is ready, we will allow you to use the app, website, or scan tag again. Stay tuned, as we are all excited for the new changes!

 

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

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Kingston:
 
New Check-in System for Classes
As you may have noticed, our Check-in system is changing. We have transfered over to a new software and have created an easier way for you to check in to class. Please try and sign up for class over the phone (781-585-3000) or at the club in the meantime while our new software is set up! Once everything is ready, we will allow you to use the app, website, or scan tag again. Stay tuned, as we are all excited for the new changes! 

 

F.F.I.T. and CrossFit Factory Halloween Party!
On October 28th, come join us for a Halloween Party! Costumes are optional, but encouraged! Everyone will be participating in themed workouts in the gym from 5-6pm! Afterwards, everyone is invited to Pinz in the mall to eat, drink, and play games! More details to come soon!


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 Collection Way 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-minute sessions are FREE to try out a coach! Check in with Coach Nick to find out more today!

Monday

Braintree:

Strength, 20:00
Conventional Deadlift Touch n Go: Work up to a heavy 3. Rest 90s-2:00
Beginner: Work on Deadlift Technique perform sets of 5 resetting on each rep.

Conditioning, 20:00
“16.5-ish”
Each for time:
21 Thrusters (95, 65)
21 Bar Facing Burpees
Rest 2:30
18 Thrusters
18 Bar Facing Burpees
Rest 2:30
15 Thrusters
15 Bar Facing Burpees
ADV: (75, 55)
INT: (65, 35)
BEG: (Reps of 18-15-12 45, 25) (Regular Burpees)
18:00 Cap

Extra Credit, 10:00
1a) Band Resisted Russian KBS: 3 x 25. Rest 30s.
1b) Banded Face Pull-apart: 3 x 25. Rest 30s.
1c) Banded Rotations: 3 x 20 ea. Rest 30s.

Kingston:

Strength
Conventional Deadlift Touch n Go: Work up to a heavy 3. Rest 90s-2:00
Beginner: Work on Deadlift Technique perform sets of 5 resetting on each rep.

Conditioning
“16.5-ish”
Each for time:
21 Thrusters (95, 65)
21 Bar Facing Burpees
Rest 2:30
18 Thrusters
18 Bar Facing Burpees
Rest 2:30
15 Thrusters
15 Bar Facing Burpees
L3: (75, 55)
L2: (65, 35)
L1: (Reps of 18-15-12 45, 25) (Regular Burpees)
18:00 Cap

Extra Credit
1a) Band Resisted Russian KBS: 3 x 25. Rest 30s.
1b) Banded Face Pull-apart: 3 x 25. Rest 30s.
1c) Banded Rotations: 3 x 20 ea. Rest 30s.

Tuesday

Braintree:

Conditioning, 20:00
10 Rounds of:
Sledpull Powerwalk (heavy) x 50M. Rest 90s.

Alternate Option:
Rowing Intervals: 8 x 250 meters. Rest 2:00
@80% Effort

or Assault Bike:8 x 25s. Rest 2:00
@80% Effort

Finisher, 10:00
3-4 Rounds of:
1a) DB Reverse Lunge x 8 ea. Rest 45s.
1b) KB 1-Arm Rows x 8 ea. Rest 45s.
1c) Banded Ab Pulldowns x 16. Rest 45s.

Extra Credit, 5-10:00
Accumulate:
100-150 Banded Leg Curls each Leg
100-150 Banded Pushdowns

 

Kingston:

Conditioning

10 Rounds of:
Sledpull Powerwalk (heavy) x 50 yards x 8 Rest 2:00.

or
Rowing Intervals: 8 x 250 meters. Rest 2:00
@80% Effort

or Assault Bike:8 x 25s. Rest 2:00
@80% Effort

Finisher
3-4 Rounds of:
1a) DB Reverse Lunge x 8 ea. Rest 45s.
1b) KB 1-Arm Rows x 8 ea. Rest 45s.
1c) Banded Ab Pulldowns x 16. Rest 45s.

Extra Credit
Accumulate:
100-150 Banded Leg Curls each Leg
100-150 Banded Pushdowns

Wednesday

Braintree:

Strength, 20:00
1a) Close Grip Chin-up:
Rx+: Work up to a 1RM Weighted. Rest 90s
ADV: Accumulate 15 Challenging reps. Add weight if able. Rest 90s.
INT: 5 x 5 at bodyweight. Rest 90s.
BEG: Partner Assisted: 5 x 4-5. Rest 90s.

1b) Ring or Box Dips:
Rx+:Add weight and work up to a challenging set of 3. Rest 90s.
ADV: 5 x 4-5 at bodyweight. Rest 90s.
INT: Box Dips at bodyweight, 5 x 4-5. Rest 90s.
BEG: Box Dips: 4 x 6-8. Rest 90s.

Conditioning, 25:00
“75”
For time:
50 Wallballs (20, 14)
25 S20H (135, 95)
50 Box Jumps Overs (24, 20)
25 Wallballs
50 T2B
25 Ring Dips
50 Wallballs

ADV: (115, 75) (Bar Dips)
INT: (14, 10) (95, 65) (20, 15) (Knee Lifts) (Box Push-ups)
BEG: (10, 8) (65, 35) (20, 15 Step-ups) (Knee lifts) (Box Push-ups)
25:00 Cap

Extra Credit, 5-10:00
1a) Banded Hammer Curls: 3 x 15. Rest 30s.
1b) DB Pull-over: 3 x 12. Rest 30s.
1c) Side Plank Crunch: 3 x 10 ea. Rest 30s.

Kingston:

Strength

1a) Close Grip Chin-up:
Rx+: Work up to a 1RM Weighted. Rest 90s
L3: Accumulate 15 Challenging reps. Add weight if able. Rest 90s.
L2: 5 x 5 at bodyweight. Rest 90s.
L1: Partner Assisted: 5 x 4-5. Rest 90s.

1b) Ring or Bar Dips:

Rx+:Add weight and work up to a challenging set of 3. Rest 90s.
L3: 5 x 4-5 at bodyweight. Rest 90s.
L2: Bar Dips at bodyweight, 5 x 4-5. Rest 90s.
L1: Box Dips: 4 x 6-8. Rest 90s.

Conditioning
“75”
For time:
50 Wallballs (20, 14)
25 S20H (135, 95)
50 Box Jumps Overs (24, 20)
25 Wallballs
50 T2B
25 Ring Dips
50 Wallballs

L3: (115, 75) (Bar Dips)

L2: (14, 10) (95, 65) (20, 15) (Knee Lifts) (Box Push-ups)
L1: (10, 8) (65, 35) (20, 15 Step-ups) (Knee lifts) (Box Push-ups)
25:00 Cap

Extra Credit
1a) Banded Hammer Curls: 3 x 15. Rest 30s.
1b) DB Pull-over: 3 x 12. Rest 30s.
1c) Side Plank Crunch: 3 x 10 ea. Rest 30s.

Thursday

Braintree:

Skill, 20:00
Skill EMOM 8:
ODD Minutes: Handstand Hold x 10-20s
EVEN Minutes: 30s of Double Under or Triple Under Practice
*There are double unders in tomorrows conditioning

Conditioning, 20:00
5 Rounds of 45s work/15s Rest:
1a) Barbell Rows, Alternate Grips (95, 65)
1b) Barbell Front Rack Reverse Lunges (95, 65)
1c) Russian Twists w. a plate (25, 15)
1d) Farmer Carry (70, 53) (100 ft. increments)
1e) Single arm DB Push Press (split work on both sides)
*For quality, no score today.

ADV: (75, 55)
INT: (65, 35)
BEG: (45, 25)

Extra Credit, 5:00
Accumulate:
50 Hollow Rocks
60 Alternating DB Curls
75/50 Push-ups
*Try to complete this work in fewer sets than you did last week

Kingston:

Skill
Skill EMOM 8:
ODD Minutes: Handstand Hold x 10-20s
EVEN Minutes: 30s of Double Under or Triple Under Practice
*There are double unders in tomorrows conditioning

Conditioning
5 Rounds of 45s work/15s Rest:
1a) Barbell Rows, Alternate Grips (95, 65)
1b) Barbell Front Rack Reverse Lunges (95, 65)
1c) Russian Twists w. a plate (25, 15)
1d) Farmer Carry (70, 53) (100 ft. increments)
1e) Single arm DB Push Press (split work on both sides)
*For quality, no score today.

L3: (75, 55)

L2: (65, 35)

L1: (45, 25)

Extra Credit
Accumulate:
50 Hollow Rocks
60 Alternating DB Curls
75/50 Push-ups
*Try to complete this work in fewer sets than you did last week

Friday

Braintree:

Strength, 25:00
1) Speed Back Squats: 6 x 4 @65%, every 60s.
2) Standing Box Jumps: 4 x 5 @ a challenging height. Rest 60s.
– Same height as last week
– Adv: use a 20-30# weighted vest.
3) Warm-up Power Snatches/Doubles for Metcon

Conditioning, 15:00
“Open WOD 14.1”
AMRAP 10:
30 Double Unders
15 Power Snatch (75, 55)

ADV: (Clean and Jerk 75,55)
INT: (15 Double Unders) (Clean and Jerk 65,45)
BEG: (30 Single Unders) (Clean and Jerk 55, 35)

Extra Credit, 10:00
2 options:
1) Sledpull Powerwalk @1/2 BW for distance in 6:00
2) Glute March: 3 x 45s Max Reps.

Kingston:

Strength
1) Speed Back Squats: 6 x 4 @65%, every 60s.
2) Standing Box Jumps: 4 x 5 @ a challenging height. Rest 60s.
– Same height as last week
– Adv: use a 20-30# weighted vest.
3) Warm-up Power Snatches/Doubles for Metcon

Conditioning
“Open WOD 14.1”
AMRAP 10:
30 Double Unders
15 Power Snatch (75, 55)L3: (Clean and Jerk 75,55)

L2: (15 Double Unders) (Clean and Jerk 65,45)
L1: (30 Single Unders) (Clean and Jerk 55, 35)

Extra Credit

3 options:
1) Sledpull Powerwalk @1/2 BW for distance in 6:00
2) Reverse Hyper: 4 x 20-25 @50% of Back Squat 1RM.
3) Glute March: 3 x 30s Max Reps.

Saturday

Braintree:

Conditioning, 35:00
“Running Barbara w. a partner”
AMRAP 30:
20 Pull-ups
30 Push-ups
40 Abmat Sit-ups
50 Air Squats
Run 400 Meters
*One person works. Split as needed.

Rx+:(C2B Pull-ups) (Alternating Pistols for Air Squats)
ADV: (Band Assisted Pull-ups) (Knee Push-ups)
INT: (Modify volume if needed) (Ring Rows) (Wall Push-ups)

Extra Credit, 10:00
Accumulate:
50 Barbell Curls
100 Banded Pushdowns
400 Meter of Heavy Farmer Carry 

Kingston:

Conditioning
“Running Barbara w. a partner”
AMRAP 30:
20 Pull-ups
30 Push-ups
40 Abmat Sit-ups
50 Air Squats
Run 400 Meters
*One person works. Split as needed.

 

Rx+:(C2B Pull-ups) (Alternating Pistols for Air Squats)
L2: (Band Assisted Pull-ups) (Knee Push-ups)
L1: (Modify volume if needed) (Ring Rows) (Wall Push-ups)

Extra Credit
Accumulate:
50 Barbell Curls
100 Banded Pushdowns
400 Meter of Heavy Farmer Carry 

Sunday

Braintree:

Strength, 20:00
Squat Snatch: Spend 15:00 Working on technique and working up to a load that is challenging but does not compromise movement patterns. Rest as needed.

Conditioning, 20:00
EMOM 20:
Minute 1: 3 Power Cleans, add weight each round.
Minute 2: 100m Run
Minute 3: 6 Front Squat (same weight used for cleans)
Minute 4: 10 Burpees
Minute 5: Rest
Alternate Scaling Options:
– Power Cleans: 10 Deadlifts each round
– 100m Run: 150m row, 30s Assault bike, 50 meter sledpush, or 50 Double unders.

Extra Credit, 5-10:00
Accumulate:
– 50-100 Banded Pushdown
– 50-100 Banded Pull-aparts

Kingston:

Strength
Squat Snatch: Spend 15:00 Working on technique and working up to a load that is challenging but does not compromise movement patterns. Rest as needed.

Conditioning
EMOM 20:
Minute 1: 3 Power Cleans, add weight each round.
Minute 2: 100m Run
Minute 3: 6 Front Squat (same weight used for cleans)
Minute 4: 10 Burpees
Minute 5: Rest
Alternate Scaling Options:
– Power Cleans: 10 Deadlifts each round
– 100m Run: 150m row, 30s Assault bike or ski erg, 50 meter sledpush, or 50 Double unders.

Extra Credit
Accumulate:
– 50-100 Banded Pushdown
– 50-100 Banded Pull-aparts