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WOD: Thu 11.05.2020 “Not Quite Atalanta”

"Not Quite Atalanta"
800 Meter Run
50 Handstand Push Ups
50 Pistols
50 Pull Ups
800 Meter Run
(OUTDOOR/INDOOR)

2020-11-04T12:15:34-05:00By Mel|Categories: Travel/Home, WOD|Tags: handstand push up, pistol, pull up, run|26 Comments
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WOD: Tue 07.14.2020 “My Life So Happy”

Pre WOD
Shoulder Warm Up: On Rig Tabata
:20 Hang/:10 rest
:20 Active Hang/:10 rest
:10/:10 1-Arm Hang/:10 rest
:20 Ring Rows

"My Life So Happy"
5 Rounds
5 Strict Pull Ups
20/15 Cal Bike (350/250m Row)
(INSIDE)

2020-07-12T18:38:41-04:00By Mel|Categories: WOD|Tags: bike, pull up|22 Comments
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WOD: Mon 05.25.2020 Half “Murph”

Half “Murph”
800 Meter Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800 Meter Run

2020-05-26T21:56:34-04:00By Mel|Categories: Travel/Home, WOD|Tags: pull up, push up, run, squat|39 Comments
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WOD: Tue 04.07.2020 “Mount St. Helen”

"Mount St. Helen"
5 Rounds of "Cindy"
15 Dumbbell Cleans
4 Rounds of "Cindy"
12 Dumbbell Cleans
3 Rounds of "Cindy"
9 Dumbbell Cleans
2 Rounds of "Cindy"
*1 Rounds of "Cindy" = 5 pull ups/10 push ups/15 squats

2020-04-26T13:56:51-04:00By Mel|Categories: Travel/Home, WOD|Tags: dumbbell clean, pull up, push up, squat|39 Comments
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WOD: Fri 04.03.2020 “Rojo”

"Rojo"
4 Rounds
5 Strict Pull Ups
10 Dips
15 Hollow Rocks
200 Meter Shuttle Run (50m x 4)

2020-04-26T13:56:56-04:00By Mel|Categories: Travel/Home, WOD|Tags: dip, hollow rock, pull up, run|25 Comments
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How to Track Your Progress in the Comments Section

We encourage all members to track their scores in the comments section of each day’s WOD. You can register/login through the form above.

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Click HERE to see our schedule for our FREE monthly seminars designed to help you WOD better, move better, and recover better.

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Our current class schedule and reservations instructions can be found HERE.

Run/Bike/Row Conversions

We’ve built this conversion table to help you modify workouts based on equipment availability. Click image below to enlarge.

run to bike to row

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Use our handy dandy ONLINE CALCULATOR to determine your 1 rep max, 3 rep max or 10 rep max… or find a % of your 1 rep max for optimal and safe weight selection in your workouts.

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RECENT COMMENTS:

  • Comments
  • Katie

    Katie says:

    1:40/:43/:37/:42/:43- 85# & step over for lateral burpees
  • Melissa

    Melissa says:

    1:13 / 1:18 / 1:23 / 1:25 / 1:15 75#
  • Mel

    Mel says:

    John P + Lourdes: 609

SHOW YOUR PRIDE WITH THESE PHONE WALLPAPERS!

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526 Boston Post Road
Wayland, MA 01778

[email protected]
(508) 217-4442

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Links We Like:

CrossFit Journal: The Performance-Based Lifestyle Resource Running, rowing and aerobic capacity guide for CrossFitters Stretching, flexibility and mobility guide for CrossFiters

Recent Posts:

  • WOD: Tue 08.16.2022 “Whip A Tesla”
  • WOD: Mon 08.15.2022 “Welcome to Chilis”
  • WOD: Sun 08.14.2022 “That’s No Fun”
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