WOD 052917 MONDAY

MEMORIAL DAY “MURPH”
1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run

The event will begin at 10AM and after the workout we will be having a cookout. BYOB and if you would like to bring a side dish we will be cooking hamburgers and hot dogs on the grill.

Posted by admin 0 Comments May 28, 2017

WOD 052817 SUNDAY

SUNDAY FUNDAY WOD
20 Min AMRAP
25m Burpee Broad Jump
25 KB Swings
25 Lunges
25 Situps

SPARTAN TRAINING WOD
STATION #1
in partners:
800m run together
partner kb farmers walk around building (2/1.5) switching whenever
score: total time

STATION #2
AMRAP 8
partner 1: 50m plate push (45/25)
partner 2: max cal row
score: rounds + cals

STATION #3
AMRAP 8
while partner 1 moves objects from one location to the next partner 2 will be completing burpee box jump overs
score: total amount of burpee box jump overs

STATION #4
AMRAP 8
10 alt sledge hammer strikes (5 each)
20 med ball sit up tosses (20/14)
10 atlas stone ground to shoulder (5 each)
20 med ball sit up tosses
score: rounds and reps completed

Posted by admin 0 Comments May 27, 2017

WOD 052717 SATURDAY

STRENGTH
Deadlift 3RM (go for broke) then 3+@85%

ACCESSORY
Single arm deadlifts 3×8

RXD
Run 400m
10 GHD Situp
12 Pistols
20 DB Walking Lunge (50/35lbs)
AMRAP 25min

FITNESS
Run 400m
10 Situp
12 Bulgarian Lunge
20 DB Walking Lunge
AMRAP 25min

Posted by admin 0 Comments May 26, 2017

WOD 052617 FRIDAY

STRENGTH
Power Snatch 3RM then 2×3@90%

ACCESSORY
Snatch balance 3×2

RXD
Benchmark Workout
“Jerk Snatcher”
20 Clean and Jerk
20 Snatch 95/65lbs

FITNESS
Benchmark Workout
“Jerk Snatcher”
20 Clean and Jerk
20 Snatch 65/45lbs

Posted by admin 0 Comments May 25, 2017

WOD 052517 THURSDAY

STRENGTH
Back Squat 3RM (go for broke) then 3+@85%

ACCESSORY
Goodmornings 4×5

RXD
Min 1: 40 Air Squats
Min 2: 15 Burpee
Min 3: Max Cals Row
Min 4: Rest
4 Rounds

FITNESS
Min 1: 20 Air Squats
Min 2: 10 Burpee
Min 3: Max Cals Row
Min 4: Rest
4 Rounds

Posted by admin 0 Comments May 24, 2017

WOD 052417 WEDNESDAY

RXD
1 Strict Pullup
1 Strict HSPU
Add 1 rep each round
AMRAP 12min

FITNESS
1 Inverted Bar Pullup
1 Pike Pushup
Add 1 rep each round
AMRAP 12min

Posted by admin 0 Comments May 23, 2017

WOD 052317 TUESDAY

STRENGTH
Front Squat 1RM (no fails) then 85% for 3 then 75% for 5+

ACCESSORY
Lateral lunges 3×14

RXD
21-15-9
Front Squat (95/65lbs)
10-7-5
Over/Unders

FITNESS
15-12-9
Front Squat
7-6-5
Over/Unders

Posted by admin 0 Comments May 22, 2017

WOD 052217 MONDAY

STRENGTH
Bench Press 3RM (go for broke) then 3+@85%

ACCESSORY
Banded Tricep Extensions 4×16

RXD
“Chewbacca”
1km Row
50 Wall Ball (20/14lbs)
40 Box Jumps (24/20-inch)
30 Ring Pushups
40 KB Swing (24/16kgs)
50 MB Clean
1km Row

FITNESS
“Chewbacca”
500m Row
40 Wall Ball (14/10)
30 45lb Plate Jumps
20 20-inch Box Pushups
30 KB Swing (16/12kgs)
40 MB Clean (14/10lbs)
500m Run

Posted by admin 0 Comments May 21, 2017

WOD 052117 SUNDAY

NEW SPARTAN WORKOUTS
Coach Elyce and Coach Josh have combined strongman movements as well as endurance training to prepare our athletes for the upcoming Spartan Race which will be held on Sunday June 18 at Treasure Valley in Rutland MA. Classes will be held for the next 4 weeks starting tomorrow May 21 at 9am. This class is free to all members and a $5 drop in fee for any athletes outside of CFCM. All athletes are welcome even if they are not planning on competing in the Spartan Race. Be prepared to test your spartan skills !

SPARTAN WOD – 9AM ONLY
AMRAP 10
1 rope climb
up & over object
army crawl under object
5 burpees
100m run w plate
-2:00 rest-
AMRAP 10
6 lateral monkey bar climbs
20 HRPU
10 alt KB ground to shoulder
-2:00 rest-
AMRAP 10
2 tire flips
15 jump to tire
20 battle rope

score: rounds and reps for each amrap

SUNDAY FUNDAY – 10AM ONLY
Run 250m
20 Burpees
Run 250m
20 Wallballs
Run 400m
20 Burpees
Run 400m
20 Wallballs
Run 800m
20 Burpees
Run 800m
20 Wallballs

Posted by admin 0 Comments May 20, 2017

WOD 052017 SATURDAY

STRENGTH
Power Clean 5RM then 2×5@90%

ACCESSORY
Clean high pull @105% 3x3of 5RM

RXD
“Outcast”
5 Power Clean (155/115lbs)
8 Pullups
30 Double Unders
AMRAP 16min

FITNESS
“Outcast”
5 Power Clean (75/55lbs)
8 Jumping Chest to Bar Pullups
50 Singles
AMRAP 16min

Posted by admin 0 Comments May 19, 2017

WOD 051917 FRIDAY

STRENGTH
Standing Strict Press 1RM (no fails!) then 85% for 3 then 75% for 5+

ACCESSORY
Ring dips 75

RXD
1min Plate OH Hold (25/15lbs)
12 Plate Overhead Walking Lunges
15 Plate Squats
18 Plate Lateral Jump Overs
5 Rounds

FITNESS
1min Plate OH Hold
12 Plate Walking Lunges
15 Plate Squats
18 Plate Jumps
5 Rounds

Posted by admin 0 Comments May 18, 2017

WOD 051817 THURSDAY

RXD
90 Double Unders
45 Double KB Front Squat (16/12kg)
200m Double KB Carry
90 Double Unders

FITNESS
100 Single Unders
40 KB Goblet Squats
200m KB Carry
100 Single Unders

Posted by admin 1 Comment May 17, 2017

WOD 051717 WEDNESDAY

SURVEY
CFCM HAS EMAILED OUT A MEMBER SURVEY. WE ARE ASKING ALL OUR MEMBERS TO TAKE A FEW MINUTES TO FILL OUT THE SURVEY. THIS WILL ALLOW US TO CONTINUE TO IMPROVE YOUR EXPERIENCE HERE AT CROSSFIT CENTERMASS. THE SURVEY ENDS THIS FRIDAY.  WE LOOK FORWARD TO HEARING ALL YOUR FEEDBACK AND ARE THANKFUL FOR YOUR TIME. IF YOU DID NOT RECEIVE THE EMAIL YOU CAN TAKE THE SURVEY BY CLICKING HERE.

RXD
Part 1:
Find a Heavy 5 rep Deadlift

Part 2:
Deadlift Ladder (Use 75-80% 5 rep weight)
1…2…3…4
As far as they can go unbroken

FITNESS
Part 1:
Find a Heavy 5 rep Deadlift

Part 2:
Deadlift Ladder
1…2…3…4
As far as they can go unbroken

Posted by admin 0 Comments May 16, 2017

WOD 051617 TUESDAY

STRENGTH
Back Squat work up to 90% of best 3RM for 3×3

ACCESSORY
Goodmornings 3×5

RXD
2 Rope Climb
4 Squat Cleans (155/115lbs)
8 HSPU
16 KB Swings (24/16kg)
32 Pullups
16 Swings
8 HSPU
4 Squat Cleans
2 Rope Climbs

FITNESS
10 Bent Over DB Rows
4 Power Cleans
8 Pushups
16 KB swings
32 Ring Rows
16 Swings
8 Pushups
4 Power Cleans
10 Bent Over DB Rows

Posted by admin 0 Comments May 15, 2017

WOD 051517 MONDAY

The whiteboard is a very important place in a Crossfit gym.  Here, you start to build an understanding of what you’ll be doing in class and mentally preparing yourself for the challenge ahead.

Strength:
Bench Press work up to 90% of best 3RM then 3×3

Accessory:
Banded Tricep extensions 4×14

WOD:
7 rounds
45sec Row
15sec Rest
45sec DB Push Press (45/25lbs)
15sec Rest
45sec DB Row in Plank
15sec Rest

Posted by admin Comments Off on WOD 051517 MONDAY May 14, 2017

WOD 051517 MONDAY

STRENGTH
Bench Press work up to 90% of best 3RM then 3×3

ACCESSORY
Banded Tricep extensions 4×14

RXD
45sec Row
15sec Rest
45sec DB Push Press (45/25lbs)
15sec Rest
45sec DB Row in Plank
15sec Rest
7 Rounds

FITNESS
45sec Row
15sec Rest
45sec DB Push Press
15sec Rest
45sec DB Row in Plank
15sec Rest
7 Rounds

Posted by admin Comments Off on WOD 051517 MONDAY May 14, 2017

WOD 051417 SUNDAY

HOPPER SUNDAY!! Come on down to see what the wod is…..

Posted by admin Comments Off on WOD 051417 SUNDAY May 14, 2017

WOD 051317 SATURDAY

When all else fails just close your eyes

WOD:
10 Rounds for time
100 meter run with medball (20/14)
10 medball cleans
10 push-ups
10 slam balls

Posted by admin Comments Off on WOD 051317 SATURDAY May 12, 2017

WOD 051217 FRIDAY

Strength: power snatch 5RM then 2×5@90%

Accessory: snatch balance 3RM then 2×3@90%

WOD:
Amanda
9-7-5
Squat snatch 135/95
Muscle ups
*In memory of Amanda Miller, a CrossFit Games athlete who passed away in 2010 (at the age of 24) due to melanoma.

Posted by admin Comments Off on WOD 051217 FRIDAY May 11, 2017

WOD 051117 THURSDAY

 

Strength: front squat, build up to a heavy single then 85% for 3 and 75% for 5+

Accessory: lateral lunges with kb or db in goblet position 3×16 (8 each side)

WOD: fitness testing #4
5,000 meter row for time

Posted by admin Comments Off on WOD 051117 THURSDAY May 10, 2017

WOD 051017 WEDNESDAY

 

CONGRATS TO ALEX AND KELLEN ON THE BIRTH OF THEIR BEAUTIFUL BABY GIRL EMERSON MAE!

Strength: Work up to a heavy set of 3 deadlifts then 2×3 @ 90%

Accessory: single armed deadlift 3×12 each arm

WOD: 12 minute AMRAP
15 deadlifts (135/95)
12 hang power cleans
9 push jerks

Posted by admin Comments Off on WOD 051017 WEDNESDAY May 09, 2017

WOD 050917 TUESDAY

Strength: build up to a heavy set of 3 bench press then 3+@85%

Accessory: banded tricep extensions 4×12

WOD: fitness testing #3
The fast and the furious
3 rounds for time
15 burpees
400 meter run
15 pull-ups

Posted by admin Comments Off on WOD 050917 TUESDAY May 09, 2017

WOD 050817 MONDAY

STRENGTH
Back Squat 3RM then 3+@85%

ACCESSORY
Goodmornings 4×5

RXD
40 Front Rack Walking Lunges (95/65lbs)
15 Wall Climbs
Rest 3min

30 Front Rack Walking Lunges (115/75lbs)
30 Back Squats (115/75lbs)
Rest 3min

20 Front Rack Walking Lunges (135/95lbs)
40 Handstand Walking steps (20 total each hand)

FITNESS
40 DB Front Rack Walking Lunges
20 Get down/ups
Rest 3min

30 DB Front Rack Walking Lunges
30 Back Squats
Rest 3min

20 DB Front Rack Walking Lunges
40 Bear Crawl Steps (20 each hand)

Posted by admin Comments Off on WOD 050817 MONDAY May 07, 2017

WOD 050717 SUNDAY

SUNDAY FUNDAY

ATHLETE OF THE MONTH WOD
“GALLUPE”
20 Min AMRAP
5 Power Cleans 135/95
10 Box Jumps 24/20
15 KBS 1.5/1
400m Run

Posted by admin Comments Off on WOD 050717 SUNDAY May 06, 2017

WOD 050617 SATURDAY

TEAM WOD
800m run buy in

2 rounds:
50 Wall Ball (20/14)
50 Ab Mat Sit Up
50 Box Jump (24/20)/step up
50 KB Swing (1.5/1)

800m run cash out

*Runs must be completed together
*Reps can be broken up however
*Score=total time to complete workout with buy in and cash out

Posted by admin Comments Off on WOD 050617 SATURDAY May 05, 2017

WOD 050517 FRIDAY

THIS SATURDAY IS BRING A FRIEND DAY AT CFCM AND THE MEMBERS OF THE WORCESTER POLICE RUNNING TEAM WILL BE AT THE GYM FROM 9AM – 3PM SELLING THEIR HIGHLY COVETED “RUN WPD” T-SHIRTS TO TRY AND RAISE MORE MONEY FOR THE BOYS & GIRLS CLUB OF WORCESTER. COME ON DOWN AND DO A WORK OUT AND SUPPORT A GREAT CAUSE!!

STRENGTH
Standing Strict Press 1RM (no fails!) then 85% for 3 then 75% for 5+

ACCESSORY
Ring dips 10,8,7,6,5

FITNESS TEST #2
RXD
5 BB Push Press (75/55lbs)
6 Toes to Bar
7 Thruster (75/55lbs)
EMOM for as long as possible

FITNESS
6 BB Push Press (45/35lbs)
6 Situp
6 Thruster (45/35lbs)
EMOM for as long as possible

Posted by admin Comments Off on WOD 050517 FRIDAY May 04, 2017

WOD 050317 THURSDAY

RXD
Part 1:
3 x 3 Position Power Snatch

Part 2:
1 Hang Power Snatch (185/125lbs)
6 KB Swing (32/24kg)
AMRAP 5min

FITNESS
Part 1:
3 x 3 Position Power Snatch

Part 2:
3 Hang Power Snatch
6 KB Swing
AMRAP 5min

Posted by admin Comments Off on WOD 050317 THURSDAY May 03, 2017

WOD 040317 WEDNESDAY

STRENGTH
Deadlift 3rm then 2×3@90%

ACCESSORY
Hollow and superman’s 4x:30sec each position

FITNESS TESTING #2
Weightlifting
1RM Clean and Jerk

Monostructural
1 Mile Run

Posted by admin Comments Off on WOD 040317 WEDNESDAY May 02, 2017

WOD 040217 TUESDAY

UPCOMING EVENT
Bring A Friend Day!! This Saturday. May 6th ALL Classes.

STRENGTH
Back Squat 3RM then 3+@85%

ACCESSORY
Good Mornings 3×8

RXD
35/25cal Row
20 Weighted Step Up and Over (45/25lbs)
10 Over the Box Jumps (24/20″)
5 Rounds

FITNESS
30/20cal Row
20 Weighted Step Ups
10 Plate Jumps
5 Rounds

Posted by admin Comments Off on WOD 040217 TUESDAY May 01, 2017

WOD 050117 MONDAY

UPCOMING EVENT
Bring A Friend Day!! This Saturday. May 6th ALL Classes.

STRENGTH
Bench Press 3RM then 3+@85%

ACCESSORY
Bottom up KB Press 4×8

RXD
Run 800m
40 Ring Dip
Run 400m
90sec Ring Hold
Run 400m
40 Hip Extension
Run 400m
90sec Superman Hold on GHD
Run 800m

FITNESS
Run 400m
40 Box Dips
Run 400m
1min Box Support Hold
Run 400m
40 Hip Extension
Run 400m
1min Plank Hold
Run 400m

Posted by admin Comments Off on WOD 050117 MONDAY April 30, 2017

WOD 043017 SUNDAY

ATHLETE OF THE MONTH WOD: FAITH ROCHE
“Take Me To Church”
20 Min AMRAP
6 Hang Power Cleans 155/105
6 Shoulder to Overhead 155/105
6 Toes to Bar
6 Goblet Squats

Posted by admin Comments Off on WOD 043017 SUNDAY April 29, 2017