CrossFit Newmarket Central

WOD
September 17th
Strength

Competitive
A1) Bench Press 20X1 10-10-10 @ 55%
A2) Barbell Bicep Curls 3xME

Fitness
A1) Bench Press 20X1 8-8-8-8 @60%
A2) Barbell Bicep Curls 30X1 4×8

Foundations
A1) Bench Press 20X1 5-5-5-5-5
A2) Barbell Bicep Curls 30X1 4×8

Met Con
Run 800m
30 Push-ups
30 Wall Balls #30/20
30 GHD Sit-ups/60 Sit-ups
30 Wall Balls #30/20
30 Push-ups
Run 800m

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WOD
September 16th

Strength

Competitive
A) Back Squat 10-10-10 @55%
B) Box Step Ups 3 x 8/side

Fitness
A) Back Squat 8-8-8-8 @60%
B) Box Step Ups 3 x 8/side

Foundations
A) Back Squat 5-5-5-5-5
B) Box Step Ups 3 x 8/side

Met Con
14 Minute Alternating EMOM

Odd – 5 Back Squats @60% of 1RM
Even – 10/8/6 Burpees

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WOD
September 15th

Strength

Competitive
TnG Power Clean- 3-3-3-3-3-3 @ 70%

Fitness
Power Clean- 2-2-2-2 @75%

Foundations
Clean High Pull- 3-3-3-3-3-3

Met Con

10 Minute AMRAP
3 Power Cleans #155/110
4 Box Jumps #30/24
5 HSPU/10 Push-ups

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WOD

September 14th

Strength

Competitive
A1) Push Press 10-10-10 @55%
A2) Farmers Carry – 3 x 200m

Fitness
A1) Push Press 8-8-8-8 @60%
A2) Farmers Carry – 3 x 200m

Foundations
A1) Push Press 5-5-5-5-5
A2) Farmers Carry – 3 x 200m

Met Con
3 Minute AMRAP
15 Burpees
15 Wall Balls #20/14
ME T2B
Rest 2 Minutes

3 Minute AMRAP
15 Wall Balls #20/14
15 T2B
ME Burpees
Rest 2 Minutes

3 Minute AMRAP
15 T2B
15 Burpees
ME Wall Balls #20/14

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WOD
September 13th

Strength

Competitive

A1)Overhead Squat 20X1 10-10-10 @55%
A2) GHD Sit-Ups 3×15

Fitness
A1) Overhead Squat 20X1 8-8-8-8 @60%
A2) GHD Sit-Ups 3×10

Foundations
A1) Front Squat 20X1 5-5-5-5-5
A2) Sit-Ups 3xME

Met Con

Nancy
Five rounds for time of:
400 meter run
15 Overhead squats,#95/65

*Check back to May 4th

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WOD
September 12th
Strength
Competitive
Thrusters 3-3-3-3
Fitness
Thrusters 5-5-5-5
Foundations
Thrusters 8-8-8-8

Met Con
Jackie – For Time Complete:
1000m Row
50 Thrusters #45
30 Pull-ups
*Check back to July 30th 2016

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WOD
September 10th
Strength
Advanced
A1) Deadlift @20X1 8-8-8-8-8
A2) ME Set of T2B x 3
Intermediate
A1) Deadlift @20X1; 10-10-10-10
A2) ME Set of K2E x 3
Beginner
A1) Deadlift @2011; 12-12-12-12
A2) ME Set of strict knee raises x 3

Met Con – 4 Rounds For Time:
6 Box Jumps #30/24
10 Burpees
10 – 1 Arm DB Thruster (*Switch side each round) #60/40

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WOD
September 9th
Strength
10 Minute EMOM *Increase each set if possible

Advanced/Intermediate
A) 1 Hang Power Clean + 1 Hang Squat Clean
Beginner
A) 2 Hang Power Clean + 2 Front Squats

Met Con
12 Minute Total time (3 Minute blocks)
Each Round Complete
5 Ground to overhead
10 Front Squats
15 Burpees
Start with #185/130
At minute 3 decrease the weight to :#155/110
At minute 6 decrease the weight to: ##135/95
At minute 9 decrease the weight to: #95/65
If you complete the round early you get to rest until the start of the next round. If you fail to complete the round, lower the weight and move onto the next round.

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WOD
September 8th
Strength –

Advanced –
A1) Dead Hang Chin-ups @20X1; ME x 4
A2) GHD Sit-ups 4 x 20

Intermediate –
A1) Banded Dead Hang Chin-ups @20X1; ME x 4
A2) GHD Sit-ups 4 x 10-15
* Goal is to get a minimum of 5 pull-ups on your first round

Beginner –
A1) Jumping Chin-ups To Controlled Decent; 3 x 8
A2) Ring Rows 3 x 10
A3) GHD Sit-ups 4 x 5-10

Met Con –
3 sets For Time Of:
15 Hand Release Pushups
20 KB Swing #1.5/1 Pood
25 Sit-ups
20 Box Jumps #24/20
15 Pull ups/Ring Rows
Rest 1 min
*20 minute time cap

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WOD
September 7th
Strength
A) Front Rack Barbell Lunges 3 x 16
B) Push Press – 3 x 3
Intermediate –
A) Front Rack Barbell Lunges 3 x 16
B) Push Press – 3 x 4
Beginner –
A) Front Rack Barbell Lunges 3 x 16
B) Push Press – 3 x 5

Met Con
Row 500m
Rest 3 Minutes
Row 1000m
Rest 3 Minutes
Row 500m
* Record All 3 Times

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