WOD 092216 THURSDAY
STRENGTH: 12 min to establish 3RM Front Squat WOD: 3 Rounds For Time: 15 Front Squats (50% @ of 1RM) 15 Box Jumps 500m Row
WOD 092116 WEDNESDAY
ATTENTION MEMBERS: DUE TO GRINDING AND PAVING ON SHREWSBURY ST. YOU WILL NOT BE ALLOWED TO PARK ON THE STREET AND YOU WILL BE TOWED. PLEASE UTILIZE PUTNAM LANE OR THE LARGE CFCM PARKING LOT AT THE END OF LARALA ST. WE APOLOGIZE FOR THE INCONVENIENCE. Team WOD 40 Clean and Jerks as a […]
WOD Tuesday 09/20/2016
Strength Strict Press 5X5 @ 65% of 1 Rep Max WOD For Total Reps 5 Rounds: 30 sec Assault Bike (or’Row) for Cals 30 sec Rest 5 Rounds: 30 sec DB Push Press(45/25lbs) 30 sec Rest 5 Rounds: 30 sec Single Arm OH DB Lunges (1×45/25lbs) 30 sec Rest Cashout 25 HSPU Challenge: Perform as […]
WOD 091916 MONDAY
STRENGTH: Back Squat 5X5 @ 70% of 1RM Then Squat Straight Weight Top Set: 1 Set of 8 Reps increasing 10 pounds from the week before. If you are just starting, start with a weight around 50% of your max. When you come to a week where you fail, reload for the next lower body […]
WOD 091816 SUNDAY
HELP SUPPORT WORCESTER MARTIAL ARTS ACADEMY AS THEY SEND THEIR KIDS TEAM TO FLORIDA FOR A COMPETITION!! THEY WILL BE SELLING FOOD ALL DAY TO HELP RAISE MONEY FOR THEIR TRIP!! HEAD NEXT DOOR AND SEE WHAT THEY ARE OFFERING!! SUNDAY FUNDAY HERO WOD “Gator” 8 Rounds: 5 Front Squats (155/105lbs) 20 Ring Push-ups