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WOD: Sat 07.11.2020 “Rogue Event 5…ish”

"Rogue Event 5…Ish"
40 Calorie Row/Bike
30 Squat Cleans (115/75)
20 Dumbbell Step Ups (50/35)(24/20)
10 Strict Handstand Push Ups
20 Dumbbell Step Ups
30 Squat Cleans
40 Calorie Row/Bike
(INDOORS)

2020-07-10T13:55:43-04:00By Mel|Categories: WOD|Tags: dumbbell step up, handstand push up, row, squat clean|14 Comments
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WOD: Fri 03.06.2020 “CFLP Test 9”

"CFLP Test 9"
5 Rounds
50' Handstand Walk
5 Squat Cleans (225/155)

2020-03-04T10:32:16-05:00By Mel|Categories: WOD|Tags: handstand walk, squat clean|30 Comments
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WOD: Sat 12.14.2019 Bench + Squat Clean

Bench
5x5, building

Squat Clean
5x5, building

2019-12-13T08:14:46-05:00By Mel|Categories: WOD|Tags: bench, squat clean|17 Comments
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WOD: Sat 10.12.2019 “Passerby”

Pelvic Floor Seminar + Midline Seminar...

"Passerby"
On the 3 Minute for 10 Rounds
1 Squat Clean
2 Front Squats

2019-10-11T17:06:02-04:00By Mel|Categories: WOD|Tags: front squat, squat clean|15 Comments
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WOD: Sat 09.28.2019 “Heartless”

TODAY: Row Clinic in Acton at 10am

"Heartless"
EMOM 20
6 Burpees
4 Chest to Bar Pull Ups
1 Squat Cleans (225/155)
1 Front Squat

2019-09-26T16:05:10-04:00By Mel|Categories: WOD|Tags: burpee, chest to bar pull up, front squat, squat clean|19 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: Mon 08.15.2022 “Welcome to Chilis”
  • WOD: Sun 08.14.2022 “That’s No Fun”
  • WOD: Sat 08.13.2022 “Atomic Vomit”
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