CrossFit Blog | CrossFit Cut Walpole, MA

CrossFit Cut Walpole Saturday May 19th, 2018

Team Air Force WOD 2 Rounds
30 Thrusters
30 Sumo deadlift high pulls
30 Push jerks
30 Overhead squats
30 Front squat
* Starting with 4 Burpees and continuing to do 4 Burpees every minute on the minute.

CrossFit Cut Walpole Saturday March 31st, 2018

Partner WOD

For time:

800 Meter run,

20 Handstand push-ups,

400 Meter run,

40 Sumo Deadlift high pull,

800 Meter run,

60 Overhead Squats,

400 Meter run,

80 Burpees,

800 Meter run,

100 Wall ball shots.

CrossFit Cut Walpole Thursday March 29th, 2018

For time:

21 Turkish get -ups right arm,

50 KB Swings,

21 Overhead Squats Left arm,

50 Kettle bell swings,

21 Overhead squats Right arm,

50 Kettle bell swings,

21 Turkish get ups left arm.

CrossFit Cut Walpole Thursday March 22nd, 2018

we will be open At 9am  today, And All afternoon classes!!

thank you!

AT home WOD

As many rounds as possible in 20:

15  Hand release push-ups,

20 Superman sit-ups,

25 Air squats,

30 walking lunge.

CrossFit Cut Walpole Tuesday March 13th, 2018

WE WILL BE CLOSED DUE TO INCLEMENT WEATHER!!! Enjoy the snow….

At home WOD:

A/ Shovel driveway, walkway, stairs, and the deck.

B/24-21-18-15-12-9-6 reps for time of:

Burpees,

Superman sit-ups

18.3 we must get  it done!!!? However…  we are very sorry to say that we STILL have no power ! We  we will do  a 9 am class…

then hold the 18.3 WODS starting at 10 am!!!! See you then

CrossFit Cut Walpole Friday March 9th, 2018

We will OPEN operation cold dark gym at 4 And 5 pm tonight!!! We still have no power…..

Workout 18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches

Time cap: 14 minutes

CrossFit Cut Walpole Wednesday February 21st, 2018

Amrap 4 min:

27 Wall ball,

27 Double unders,

27 Chest to bar Pull-ups.

Rest 3 min:

Amrap 4 min:

21 Wall ball,

21 Double unders,

21 Chest to bar Pull-ups.

Rest 3 min:

Amrap 4 min 15 reps, rest 3 min,

Amrap 4 min 9 reps.

 

CrossFit Cut Walpole Monday February 19th, 2018

Presidents Day hours will be 7am,9am,5pm,6pm.

Alt. EMOM for 12 minutes:

Odd: 4 Front Squats,

Even: 6 Back Squats.

then:

10-9-8-7-6-5-4-3-2-1 reps for time of:

Back Squats,

Handstand push-ups.

CrossFit Cut Walpole Saturday,

As many rounds as possible in 25:

50 Double unders,

40 Box Jumps,

30 Kettle bell swings

20 Toes to bar,

10 Turkish Getups

CrossFit Cut Walpole Monday January 22nd, 2018

Three rounds amrap 5 min.

With a 3 min break between rounds, start where you left off.

5 Ring/Bar muscle ups
30 Double Unders
10 Over Box Burpees
30 Double Unders
21 Wall ball
30 Double Unders

CrossFit Cut Walpole Wednesday January 17th, 2018

We are going to Cancel the 9am morning class. We will reopen  at 4 pm for the evening classes.

/ at home WOD

As many rounds as possible in 20 minutes of:

6 Turkish getups,/ or 6, 10 sec. handstand holds

12 Box jumps, / 18 Air Squats

24 Double unders. / or 24 Walking lunge

CrossFit Cut Walpole Monday January 15th, 2018

We will be open 9am, 5pm and 6pm.

As many rounds as possible in 22 min:

10 Box jumps 24″20″,

10 Toes to bar,

10 Med ball cleans 20#/16#,

25 Double unders,

10 Kettle bell swings 53#/35#

CrossFit Cut Walpole Monday January 8th, 2018

Alt. Every min. On the min. For 16

Odd: 3 Front Squats

Even: 5 Back Squats

Then:

“Death by Pull-ups”

For as long as possible maintain increasing 1 pull-up every minute on the minute until you can not achieve that number of pull-ups with in the minute.

1 pull-up the first minute

2 Pull-ups the second minute

etc……………….

CrossFit Cut Walpole Thursday January 4th, 2018

We will Be open for a 5:30 am class only! @ home WOD below

Seven rounds for time of:

30 Over head walking lunge,

15 knees to elbows,

15 Hand release push ups,

30 Double unders.

@ Home WOD

Seven rounds for time of:

30 Walking lunge,

20 Superman sit-ups,

15 Hand release push ups,

45 Jumping jacks.

 

 

Five rounds for time of:

10 Hang power snatch,

10 Box jumps,

30 Double unders.

CrossFit Cut Walpole Saturday November 25th, 2017

“AIR FORCE WOD”

For Time
20 Thrusters (95/65 lbs)
20 Sumo Deadlift High-Pulls (95/65 lbs)
20 Push Jerks (95/65 lbs)
20 Overhead Squats (95/65 lbs)
20 Front Squats (95/65 lbs)
*4 Burpees at the top of each minute, start the workout with burpees.

CrossFit Cut Walpole Saturday November 11th, 2017

“The Seven” partner reps x2

Seven rounds for time 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 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.