STRONG TOGETHER ROXBURY CROSSFIT FACILITY

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  • FRIDAY 9.21.18

    STRENGTH
    Deadlift 1x5 (30%) 1x5 (50%) 1x6 (55%) 1x8 (65%) 1x8 (70%) 2x 8 (75%) 3x6 (80%) **2-minute rest between

    WOD


    4 Rounds: 28 Pistols 15 Squat Cleans @ 115/80

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  • THURSDAY 9.20.18

    WOD
    Sprint 4x200m Rest 2 Minutes Between Then 50 Pullups 100 Hand Release Pushups 125 Kettlebell Sumo Squats @ 35/20
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  • WEDNESDAY9.19.18

    WOD
    5 Rounds: In 2 Minutes: 4 Kettlebell Hang Snatch @ 70/53 8 Left Arm KB OHS @ 70/53 4 Kettlebell Hang Snatch @ 70/53 8 Right Arm KB OHS @ 70/53 8 Two Handed Kelltebell Squat Clean @ 70/53 Rest 4 Minutes 1 Calorie AAB for every missed reps during rest time
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  • TUESDAY 9.18.18

    WOD
    EMOM 10 Min1: 10 Snatch @ 115/85 Min2: 60 DU EMOM 20 Min1: Rest Min2: 10 BBJO @ 30/24 Min3: 15 HSPU Min4: 20 Pistols Min5: 22 WB (20/14) ....

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  • FRIDAY 9.14.18

    WOD
    For Time. 5 Rope climb Row 1200m 150 double unders 100' overhead dumbbell carry -two hand- (45/30) 40 Russian kettlebell swings (70/53) 40 dumbbell thrusters (45/30) 40 Russian kettlebell swings (70/53) 100' overhead dumbbell carry -two hand- (45/30) 150 double unders ....

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  • WEDNESDAY 9.12.18

    WOD
    For time. 5 rounds 6 box jumps (30”/24") 8 back squats (135/95) 10 lateral burpees over bar 200m run *rest 1 min
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  • TUESDAY 9.11.18

    WOD
    For time 5 rounds 6 jerks (155/105) 16 single arm kettlebell swings (53/35) 40' bear crawl 6 strict chin-ups 400m run 1 min rest *Women’s ....

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  • MONDAY 9.10.18

    STRENGTH
    1-1-1-1-1-1-1 back squat WOD
    8 minute AMReps (as many reps as possible) 3, 6, 9, 12, etc… squat cleans (Health: 35lb power clean plus front squat, Athletic: 65lb*, Performance: 95lb) box jump (Health: 12lb / Athletic: 20lb* / Performance: 24lb) ....

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  • SATURDAY 9.8.18

    STRENGTH
    Spend 8 minutes working up to a challenging axle or single leg deadlift x 3 reps. WOD

    For time 5 rounds 10 deadlifts (225/155) 10 dumbbell push press (45/30) 10 lateral burpee over bar 400m run
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