WOD

Tuesday

Tuesday

Metcon
Metcon (Time)
“Master’s Rope Climb Run”

RX+
5 Rounds
400 m Run
3/2 legless rope climbs
(you can use legs on way down)

Rx
5 Rounds
400 m Run
2 Rope climbs

L3
5 Rounds
400 m Run
1 Rope climb

L2
4 Rounds
400m Run
10 Strict Pullups or 10 Ring Rows
No Bands Today

L1:
5 Rounds
200m Run
10 Ring Rows or 10 Seated Pull-ups

*25 min cap

taken from the 2018 Masters Games’ Event
Cash Out
1a) Strict C2B pull-ups 4xmax
1b) Pendlay Rows 4×6-8
2a) Banded Pull Aparts 4×25
2b) Strict T2B 4×10-12

Thursday FIT

Thursday FIT

Warm-up
Teams of Three
4500m Row

Switch every 250m
-This should be at a fast pace

Core
Tabata
Hollow Rockers
Metcon (Time)
For Time

21-15-9
Burpees
Alternating Hammer Strikes (16,10)

Fitness outside weather permitting
*Substitution for Hammers is KBS (53,35)
Metcon (Time)
For Time

9-15-21
Box Jumps (low box)
Toes To Bar

L2: (Knee 2 Elbow) (Step-ups)
L1: (Knee Raises) (Jumping Jacks 2x)

-Box jumps should be low enough that you can stay tall while jumping
-Advanced athletes should be able to rebound their box jumps if they want

Saturday

Saturday

Warm-up
5 Mins of a game
Then…
Mobility
Pick two movements

Teach Fireman carry and practice Tire flips

Metcon
South Shore Battleground (Time)
Teams of Two
For Time

200m Partner Carry or Sled Push (185,115)
4 Rope Climbs
400m Run with Sandbag
40 Tire Flips
400m Run with Sandbag
4 Rope Climbs
200m Partner Carry or Sled Push (185,115)

-Each partner must complete the carry each time and both run at the same time, the rest may be divided up however desired.


Fit Camp

Fit Camp

Warm-up
4 Rounds
Burpee Broad Jump (length of gym)
Bear crawl (length of gym back)
:30 Handstand hold
Core
Perform a 4 RD tabata of each movement

Hollow Holds
Superman Hold
Knee Raises Static Hold
(Knees above Hip Crease)

Metcon (AMRAP – Reps)
3 Rounds
1 Min Burpees
1 Min KB Swings
1 Min Calorie Row
1 Min Rest
Metcon (Time)
For Time
Teams of two

100 Air Squats
400m Run
50 Calorie Bike
400m Run
100 Abmat Sit Ups
400m Run

-Partners will share the reps but run together


Wednesday

Wednesday

Weightlifting
Push Press (5-5-5-3-3-3-3)
– Add Weight each set
-Rest 1:00-1:30 in between
-Should get heavy
Metcon
Eye of the tiger Reloaded (Time)
“Eye of the Tiger Reloaded”
For Time

25 Strict Handstand Push ups
25 KB Swings (53,35)
50 Push ups
25 KB Swings (53,35)
25 Kipping HSPU
*15 Min Cap

L3: (15 Strict HSPU/15Kipping) (35 Push-ups)
L2: (5-10 Strict HSPU Ab Mats/10-20 kipping) (H/R Push-ups) (35,26)
L1: (HSPU off Box from Knees) (Band assist Push-up, Push-up off bar) (26,18)

Cash Out
EXTRA OLY
EMOTM 10 Mins
2 Split Jerks @60%
Speed Work – get under the bar and concentrate on your foot work

EXTRA Hypertrophy
Superset with minimal rest
A. DB Bench Press
4 x 4-8 reps – Get Heavy
last set should be to failure – use DB or BB’s
B. BB Front Raises
4 x 8-12 reps – heavier than last week
C. BB upright rows with clean grip
4 x 8-12 Reps


Tuesday

Tuesday

Chin Ups (5-5-5-3-3-3-3)
-perform one set every :90
-add weight with each set
-scale to partner assisted or negatives
-avoid using bands
Metcon
The 800’s (Time)
“The 800’s”
For Time

Buy In: 800m Run
10 Burpee Box Jump Overs (24,20)
10 Toe 2 Bars
Cash Out: 800m Run

L3: (5-8 T2B)
L2: (Step-ups) (Knees to Elbow)
L1: (400m/400m) (Knee Raises) (Burpees)

Cash Out
Strength Work:
4 rounds
50 Ab Mat situps
20 1 Arm Dumbbell Rows kneeling on bench (10 each side)
15 Banded Pull Aparts

Monday

Monday

Weightlifting
Low Bar Back Squat (to parallel) (5RM)
-The bar should be across the upper back
-Sit way back to load hamstrings & keep shin angle vertical

-work up to 5rm
-Rest 2:00 between sets
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

Chesna Fundraiser

Chesna Fundraiser
heats will be starting at 8am, please email us if you would like to signup late. In lieu of a drop in charge to attend class, donations in Officer Chesna’s memory may be made to the Officer Michael Chesna Family Fund, and mail or drop off the checks at the Weymouth Police Station, 140 Winter St., Weymouth 02188

Warm-up
Basic CrossFit Warmup in Warmup Area
400m Run or 500m Row
then
3 Rounds
10 Pass Thru’s
10 Air Squats
10 Push-ups
3 Pullups or 8 Ring Rows
Chesna (AMRAP – Rounds and Reps)
“Chesna”
Teams of Two

AMRAP 30
Buy In: 209 Double Unders
Then
7 Power Snatch (135,95)
15 Thrusters (135,95)
18 Cal Row

*One partner completes one round at a time
RX+: (155, 105)
L3: (115,75)
L2: (95,65)
L1: (418 Single Unders) (75,55)

Weymouth Police Sgt. Michael C. Chesna of Hanover, died July 15, 2018 at the age of 42. Sierra 209 was his call sign. He served for 6 years. He was the beloved husband of Cynthia “Cindy” (Doran) Chesna. Loving father of Olivia, (age 9) and Jack, (age 4).
Mike joined the U.S. Army to serve his country with the 187 10th Mountain Division, serving two tours of duty, where he was awarded the Purple Heart. He later fulfilled his childhood dream of becoming a police officer with the Town of Weymouth. During this incident an innocent bystander, 77-year-old Vera Adams, was also killed.
Chesna Lite (AMRAP – Rounds and Reps)
AMRAP 30
With a Partner

Buy in: 400 Single Unders or 400 Jumping Jacks
Then…
7 Goblet Thrusters (53,35)
15 Russian Kettlebell Swings (53,35)
18 Cal Row
*One Completes full round at a time

L3: (35,26)
L2: (26,18)
L1: (Goblet Squat) (KB DL)


Friday

Friday

Weightlifting
Hang Power Clean (5×5)
-Every 2:00 for 5 sets complete five reps from the hang
-This will challenge your grip
-Keep bar close as you pull, work on cycling
Metcon
Kettle Klime (Time)
“Ketle Klime “
For Time

25 KB Swings (53,35)
3 Rope Climbs
20 KB Swings (53,35)
2 Rope Climbs
15 KB Swings (53,35)
1 Rope Climb

RX+: (70,53) (5,3,1)
L3: (35,26) (2,1,1)
L2: (10,10,10 Ring Row)
L1: (26,18) (10,10,10 DB Bent Over Row)

Cash Out
3 Rounds
10 DB Pullover
20 Hammer Curl
30 Band Pushdowns

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