STRONG TOGETHER ROXBURY CROSSFIT FACILITY

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  • THURSDAY 9/19/19

    THURSDAY 9/19/19
    Strength
    Hang Power Snatch + Power Snatch WOD
    15 Min AMRAP

    30 Wall Ball 10 Cal Bike 3 Muscle Up ....

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  • TUESDAY 9/17/19

    TUESDAY 9/17/19
    Conditioning

    Rowing Intervals 4x500, rest 1:1 4x250, rest 1:1 2x500, rest 1:1 2x250 Strength/Core
    Build Up to heavy double overhead walking lunge 40 feet at a time, then rest, and go up in weight Double KB or DB * In between each set, do a max set hanging tuck or L Sit hold ....

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  • SATURDAY 9/14/19

    SATURDAY 9/14/19 Strength Power Clean + Power Clean + Split Jerk WOD W/Partner For Time: 10x10 Burpee (100 Total, you go, I go) 10x60 Singles (600 Total, you go, I go) 10x10 Thruster (100 Total, you go, I go) 10x10 American Swing (again, you go, I go) ....

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  • THURSDAY 9/12/19

    THURSDAY 9/12/19
    WOD
    6 Rounds 10/8 Cal Bike or 15/12 Cal Row 15 T2B Then AMRAP
    Thruster 3:00/1:00 Keep Going until you hit 75 Thruster ....

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  • TUESDAY 9/10/19

    TUESDAY 9/10/19
    WOD
    4RFT
    Run 400m 3 Legless Rope Climb (scale 3 rope climbs, 10 up downs, 10 banded pull up + 10 knee to elbow) 7 Squat Snatches ....

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  • MONDAY 9/9/19

    MONDAY 9/9/19
    WOD
    For Time 800m Run 20 Hang Squat Clean 20 Devil’s Press (DB Burpee plus double DB Snatch) ....

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