Categorized as: Daily WOD

CrossFit One Walpole Jan 21st, 2019

Today’s classes are 9am & 5pm.

Try to bring in your workout shoes to put on at the gym. This helps us keep the floors from getting slippery. Also, our parking lot is very icy please use caution.

MONDAY
To a One Rep Max:
Shoulder Press
Push Press

AMRAP 7 Min:
8 Push Jerks @ 60%-70%
30 Double Unders 

*Scale by load

CrossFit One Walpole Jan 18th 2018

Rotating through rounds 3 TIMES

90 seconds of work/ 15 second rest

You will switch on break

Round A

20 GHD Sit Ups

Max Cal Bike

Round B

50 Russian Twists 25#/15#

Max Cal Ski Erg

Round C

20 Wallball Sit Throws

Max Cal Row

CrossFit One Walpole Jan. 17th, 2016

Hang Power Cleans 95#/65# 5 Rounds of 8 Reps

21-18-15-12-9-5-3

Box Jumps 24″/20″

Wallball 16#/20#

Toes to Bar

*scale by Walter’s discretion:)

POST WOD: Death by Kettlebell Swings

CrossFit One Walpole Jan. 16th, 2019

Lift to a One Rep Max Overhead Squat

Open Wods: (11.1 and 14.1)

AMRAP 10 min:

15 Power Snatches 75#/55#

30 Double Unders 

*Scale reps before weight

*Single jumps are 3X the DU count.