CrossFit Blog | CrossFit Cut Walpole, MA

CrossFit Cut Walpole Tuesday October 10th, 2017

Tommy V

For time.

-115 pound Thruster, 21 reps
-15 ft Rope Climb, 12 ascents
-115 pound Thruster, 15 reps
-15 ft Rope Climb, 9 ascents
-115 pound Thruster, 9 reps
-15 ft Rope Climb, 6 ascents

CrossFit Cut Walpole Thursday September 7th, 2017

Strength:

Turkish Get-up 1-1-1-1-1-1-1

Metcon:

“Filthy Fifty” 50 Reps of each:

Box jumps,  Jumping pull-ups,

Walking lunge, Kettle bell swings,

Knees to elbows, Push press,

Good mornings, Wall ball,

Burpees, Double unders.

CrossFit Cut Walpole Saturday August 19th, 2017

For time. TEAM x II
“The Seven” Seven rounds of:               -7 Handstand push-ups
-135 pound Thruster, 7 reps
-7 Knees to elbows
-245 pound Deadlift, 7 reps
-7 Burpees
-7 Kettlebell swings, 2 pood
-7 Pull-ups

CrossFit Cut Walpole Monday August 14th, 2017

Every other min. On the min:

  10 Thrusters (155/105)
8 Thrusters (185/135)
6 Thrusters (205/145)
4 Thrusters (225/155)
2 Thrusters, 245/165,

Then; 0-7 min

800 meter run ten max clean and jerks in the remaining time, 135/95,

7-14 min

800 meter run max Hang power snatch

14-21 min

800 Meter run max Thrusters 95/65.

CrossFit Cut Walpole Saturday July 29th, 2017

8 min time cap
1 rep max squat clean

20 pull ups
40 double unders
10 deadlifts
Amrap 15 min
One partner working at a time. Broken up evenly,
Whoever isn’t working is holding the deadlift weight

CrossFit Cut Walpole Saturday July 8th, 2017

Double Nutts

For time.

-20Handstand push-ups
-250 pound Deadlift, 30 reps
-50 Box jumps, 30 inch box
-100 Pull-ups
-200  Wallball shots, 20 pounds, 10′
-400 Double-unders
-Run 400 meters with a 45lb plate

CrossFitCut Walpole Monday June 26th, 2017

Seven rounds for time:

5 Hang power clean,

10 Front rack Back steps,

5 Push Press.

Take a 1 minute break between rounds.

*Goal is to do all sets unbroken as heavy as possible!

CrossFit Cut Walpole Friday June 15rmtgmmtg n

Five rounds for time of:

15 Box jumps, 75 Meter sprint,

15 Hang power cleans, 75 Meter sprint,

15 Hand release push ups, 75 M Sprint,

15 Sumo deadlift HP,  75 Meter sprint

10 Handstand push ups, 75 Meter Sprint.

CrossFit Cut Walpole Monday May 15th, 2017

Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

CrossFit Cut Walpole Tuesday May 9th, 2017

“Filthy Fifty”

50 Box jumps,

50 Jumping pull-ups,

50 Walking lunge,

50 Kettle bell swings,

50 knees to elbows,

Push press,

Good mornings,

Wallballs,

Burpees,

Double unders.

CrossFit Cut Walpole Sundayv

We will be CLOSED TODAY Easter Sunday. happy Waster

At home WOD:

5 K Run….. Or

800 Meters x6 with 2 min breaks between each round.

CrossFit Cut Walpole Tuesday March 21st, 2017

For time:

10 Front squats, 60 Double unders,

10 Front squats, 50 Double unders,

10 Front squats, 40 Double unders,

10 Front squats, 30 Double unders,

10 Front Squats, 20 Double unders.

CrossFit Cut Walpole Friday February 24th, 2017

CrossFit Open 17.1  20 min. Time cap:

10 DB Snatch, 15 Box jump overs,

20 DB Snatch, 15 Box jump overs,

30 DB Snatch, 15 Box jump overs,

40 DB Snatch, 15 Box  jump overs,

50 DB Snatch, 15 Box jump overs.

CrossFit Cut Walpole Monday February 13th, 2017

We will be OPEN for all afternoon classes!

Five rounds for time:

7 Front Squats,

14 Hand stand push-ups.

At home WOD:

As many reps as possible in 14 minutes of:

7 Burpees,

14 Air squats

 

 

CFC Endurance Gym

CrossFit Cut Walpole Monday December 26th, 2016

“12 Days of CrossFit”
1 Squat Snatch (165/115#)
2 Box Jumps (30/24″)
3 Push Presses (165/115#)
4 Bar Muscle-ups
5 Hang Power Cleans (165/115#)
6 Chest Slapping Pushups
7 Deadlifts (165/115#)
8 T2B
9 Kettlebell Swings (70/53#)
10 Jumping Lunges (10 each side – 20 total)
11 Wallballs (30/20#)
12 Cal Assault Bike
*Do 1, then 2-1, then 3-2-1, then 4-3-2-1….

Seven rounds for time of:

20 Meters handstand walk or Shoulder taps,

20 Wall ball sit throws,

1 Rope ascent.

CrossFit Cut Walpole Thursday December 22nd, 2016

Altermating every minute on the minute for 10 minutes:

Odd: 12 Thrusters,

Even: 15 Pull-up

2 Minute break:

Then

Altermating every minute on the minute for 10 minutes:

Odd: 10 Hang power snatch

Even: 12 Box jumps

CrossFit Cut Walpole Saturday September 17th, 2016

The Seven For time.
“The Seven” Seven rounds of:

-7 Handstand push-ups
-135 pound Thruster, 7 reps
-7 Knees to elbows
-245 pound Deadlift, 7 reps
-7 Burpees
-7 Kettlebell swings, 2 pood
-7 Pull-ups

CrossFit Cut Walpole Saturday August 27th, 2016

Nutts
For time.
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

As many you do as possible in 20 minutes of: 400m run, 1 rope climb
15 wall ball.

CrossFit Cut Walpole Sunday July 3rd, 2016

For time: 1 mile run, 10 tire flips
20 tire box jumps, 30 tire sit ups,
800m run, 10 tire flips, 20 tire box jumps, 30 tire sit-ups, 400 meter run, 10 tire flips, 20 tire box jumps, 30 Tire sit-ups,

CrossFit Cut Walpole Sunday May 29th, 2016

For time: 300 Meter row, 30 Wall ball sit throws, 30 Kettle bell swings, 250 Meter row, 25 Wall ball Sit throws, 25 Kettle bell swings, 200 Meter row, 20 Wall ball sit throws, 20 Kettle bell swings, 150 Meter row, 15 Wall ball sit throws, 15 Kettle bell swings, 100 Meter row, 10 Wall ball sit throws, 10 Kettle swings.

CrossFit Cut Walpole Tuesday May 23rd, 2016

“Filthy Fifty”  50 Box jumps, 50 Jumping pull-ups, 50 Kettle bell swings, 50 walking Lunge, 50 Knees to elbows, 50 Back extensions, 50 Push press, 50 Wall Ball, 50 Burpees, 50 Double unders.

CrossFit Cut Walpole Saturday April16th, 2016

Partner WOD For time 2 rounds: 20 Thrusters, 20 Power snatch, 20 Toes to bar, 20 Front squats, 20 Kettle bell swings. ( Every minute on the minute do 5 Burpees) starting with 5 Burpees.

CrossFit Cut Walpole Tuesday February 23rd, 2016

  • For time 13 Pull-ups, 1 Burpee, 12 Pull-ups, 2 Burpees, 11 Pull-ups, 3 Burpees, 10 Pull-ups,  4 Burpees, 9 Pull-ups, 5 Burpees, 8 Pull-ups, 6 Burpees, 7 Pull-ups, 7 Burpees, 6 Pull-ups, 8 Burpees, 5 Pull-ups, 9 Burpees, 4 Pull-ups, 3 Pull-ups, 11 Burpees, 2 Pull-ups, 12 Burpees, 1 Pullup, 13 Burpees.

CrossFit Cut Walpole Saturday February 20th, 2016

“Team WOD” As many rounds as possible in 20 minutes of:

1 partner runs 400 meters carrying a 20# medicine ball, other partner does 20 weighted sit-ups then there maximum number of Goblet squat cleans until there partner get back and they switch off. ( most rounds and squats wins)

CrossFit Cut Walpole Saturday February 6th, 2016 POWER OUTAGE!!! SORRY WE ARE CLOSED! NO POWER

Hi Everyone, sorry Alicia just left the gym and at this time we are with no power at the facility. So we will be closed this morning. Stay home and stay warm!

Warm up: 3x 30 seconds flutter kicks, 15 Sit-ups, 15 Push-ups, 15 Air aquats Then: 2 rounds alternating of max reps in 2 minutes of each exercise then a 1 min break : Hand release push-ups, Alternating jumping lunge, Superman Sit-ups.  ( So you will complete, 2 min. of max hand release push ups then take  a 1 min break. Then move on to 2 min. of Alt. jumping lunge and so on.)

CrossFit Cut Daily WOD December 26th, 2015

“Partner wod” As many rounds as possible in 30 minutes of: 60 Wall Ball, 30 Kettle bell snatch, 10 Butpees, 400 Meter run. Only one person can work at a time, and you must run together!

CrossFit CutDaily WOD December 24th, 2015

Christmas Eve! Morning classes only!

“Tabata something else” For Total Reps in 20 minutes of: Tabata Pull-Ups, Tabata Push-Ups, Tabata Sit-Ups, Tabata Air Squats, Row for Cal.

Tabata Interval (20 secs on and 10 secs off) for each movement – for a total of 32 intervals. The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no additional rest between movements.

Score is the total reps performed in all of the intervals.

CrossFit Cut Daily WOD December 17th, 2015

For time: 4 Burpees, 20 Barbell Back steps, 8 Burpees, 16 Barbell back steps, 12 Burpees, 12 Barbell back steps, 16 Burpees, 8 Barbell Back steps, 20 Burpees, 4 Barbell Back steps.