Categorized as: Daily WOD

CrossFit One Walpole Friday Nov. 16th, 2018

RX’d

20 Pull-ups

30 Push-Press

40 Sit-ups

300m Row

*Rest 3min. b/t rounds*

Level 2

5 Rounds

10 Jumping Pull-up/ Ring Rows

10 Push-Press

20 Sit-Ups

300m Row

*Rest 3min. b/t rounds

Level 1

5 Rounds

5 Pull-Ups

10 Push-Press

20 Sit-ups

300m Row

*Rest 3min. b/t rounds

CrossFit One Walpole Thursday Nov. 15th, 2018

 

For Time:

RX’d

12-8-6-4-2

Front Squat (225/155#)

36-24-18-12-6

Dumbbell Bear Crawl (50/35#)

level 2

For Time:

12-8-6-4-2

Front Squat (185/125#)

36-24-18-12-6

Dumbbell Bear Crawl (35/20#)

Level 1

For Time:

12-8-6-4-2

Front Squat (135/95#)

36-24-18-12-6

Dumbbell Bear Crawl (20/10#)

CrossFit One Walpole Wednesday Nov 14th 2018

4 Rounds:

1 min rope climb 

1 min hip extension 

1min. Row for Calories

1min. Rest

level 1

4 Rounds:

1min. Rope Climb

1min. Hip Extension (Static Hold)

1min. Row for Calories

1min. Rest

Level 2

4 Rounds:

1min. Plank climbs 

1min. Good Morning

1min. Row for Calories

1min. Rest

CrossFit One Walpole Tuesday Nov. 13th 2018

Power Clean

15-12-9-6-3

*Rest as needed between sets*

*Each set must be unbroken*

*Each set should be a heavier load*

Team Post Wod:

Take 80% of your final weight

30 Power Cleans

*I go, You go*

CrossFit One Walpole Monday November 12th, 2018

We Will be runnng one big 9AM class!

Happy Veterans Day!

Kids welcome bring your kids for a workout ….

”Murph” Can be scaled to all levels

For time:

1 Mile rum,

100 Pull-ups,

200 Push-ups,

300 Sit-ups,

1 Mile run.

* Where a 20# best if you have one.

You can partition pull-ups, push-ups, and sit-ups as needed.

CrossFit One Walpole

Partner WOD:

2 Rounds:
Row 1,000m
100 Push Press (75/55#)
80 Overhead Walking Lunges (45/25#)
50 Toe-2-Bar

Level 1
2 Rounds:
Row 1,000m
80 Push Press (75/55#)
60 Overhead Walking Lunges (25/15#)
40 Knees-2-Armpits

Level 2
2 Rounds:
Row 800m
80 Push Press (45/35#)

60 Walking Lunges
40 Knees-Above-Hips