WOD
CrossFit WOD, April 6, 2020
15/12 Cal Bike OR Row OR 200m Run
12 DB Snatches (50’s/35’s)
10 Barbell Thrusters (165/115) OR 10 Single arm DB Thrusters 5 per arm
Score is slowest round
On the 0:00 – 400m Run
On the 3:00 – 200m slam-ball Run
On the 5:00 – 400m Run
On the 8:00 – 200m slam-ball Run
On the 10:00 – 400m Run
On the 13:00 – 200m Slam-ball Run
On the 15:00 – 400m Run
On the 18:00 – 200m Slam-ball Run
Score is total time on slowest 400 and slowest 200 combined.
CrossFit WOD, April 4, 2020
800m Run OR 89/56 Cal Bike OR 1000/800m Row
21 Power Cleans (175/115)
CrossFit WOD, April 3, 2020
Zoom # 564-790-2205
5 Rounds of "Cindy"
5 Rounds of "Mary"
5 Rounds of "Cindy"
1 Round of "Cindy":
5 Pull-ups
10 Push-ups
15 Air Squats
1 Round of "Mary":
5 Strict Handstand Push-ups
10 Alternating Pistols
15 Pull-ups
100 Alternating DB Clean and Jerks
*OTM – 5 Burpees over DB
100 Odd-Object" Ground-to-Shoulder
*OTM – 5 Burpees over "Odd-Object"
CrossFit WOD, April 2, 2020
Zoom # 564-790-2205
200m Run
5 Air Squats
5 Right side situps
5 Left side situps
5 supermans
CrossFit WOD, April 1, 2020
Zoom # 564-790-2205
18/12 Cal Bike or 200/250m Row or 200m Run
15 T2B or 10 V-UPS
21 Front Squats (135/95)
Rest 5 Minutes
AMRAP 5:
18/12 Cal Bike or 200/250m Row or 200m Run
15 T2B or 10 V-UPS
15 Front Squats (155/105)
Rest 5 Minutes
AMRAP 5:
18/12 Cal Bike or 200/250m Row or 200m Run
15 T2B or 10 V-UPS
9 Front Squats (185/135)
CrossFit WOD, March 30, 2020
Zoom Classes are 8AM, 10AM, 4PM & 5:30PM
Zoom meeting code is: 564-790-2205
Notice we added an 8AM class. Let us know if you need another class time.
We hope everyone is doing well.
Set #2 (On the 2:00)- 4 Reps @ 80%
Set #3 (On the 4:00) – 3 Reps @ 85%
Set #4 (On the 6:00) – 2 Reps @ 90%
Set #5 (On the 8:00) – 1 Rep @ 95%
Set #6 (On the 10:00) – 1 Rep @ 100%
Set #7 (On the 12:00) – 1 Rep @ 100%
Set #8 (On the 14:00) – 1 Rep @ 100%
Set #9 (On the 16:00) – 1 Rep @ 100%
Sets 1-9 completed "On the 2:00"
*Percentages based on 5RM Back Squat*
50 Air Squats
35 Push-ups
25/18 Calorie Row OR 200m Run OR 18/10 Cal Bike
Not for Time:
10 Barbel Bent Over Rows
10 Pistols 5 per leg
10 Double DB Snatch or 10 DB Snatches on each side
10 Pistols 5 per lg
Rest 2:00 between sets.
CrossFit WOD, March 28, 2020
This is a fun one to do with the whole family. Get everyone involved!
Zoom code 564-790-2205
Wearing weighted Back Pack:
15 Pushups
10 Walking Lunge
400m Run
• 6 intervals total, starting every 5:00
• Starting times are 0:00, 5:00, 10:00, 15:00, 20:00, and 25:00
• Aim is to push your paces here, given work rest, but to be consistent across all
• Record slowest time
• If you can’t get outside to run do 10 Tuck Jumps
CrossFit WOD, March 27, 2020
This is a fun one to do with the whole family. Get everyone involved!
Zoom code 564-790-2205
Spades – Odd-Object Front Squats
Clubs – Odd-Object Cleans
Hearts – Sit-Ups or push-ups
Diamonds – Run to mailboxes or Burpees
**You will need deck of cards
For example if you flip over a 5 Of hearts you have 5 sit-ups or push-ups, if you flip a 5 Of diamonds you have to run to your neighbors mailbox 5 times or if you have a really long driveway run to your own mailbox 5 times or burpees.
Set #1 (On the 0:00) – 3 Reps @ 75%
Set #2 (On the 2:00) – 1 Rep @ 80%
Set #3 (On the 4:00) – 3 Reps @ 75%
Set #4 (On the 6:00) – 1 Rep @ 84%
Set #5 (On the 8:00) – 3 Reps @ 75%
Set #6 (On the 10:00) – 1 Rep @ 88%
Set #7 (On the 12:00) – 12 Reps @ 60%
Percentages based on 1RM Front Squat
5 Bar Muscle-Ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)
CrossFit WOD, March 26, 2020
10 Burpees
10 Burpees
25 Push-Ups
10 Burpees
25 Push-Ups
50 Lunges
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats
Complete the work in the order written, starting each new segment with 10 burpees.
Score is the time it takes you to complete all the repetitions
The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne.
Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions.
After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said.
"Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality," Layton said. "He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice."
Tellier is survived by his wife, Sara Tellier of Atlanta, Ga.; his father, David W. Tellier of Groton, Mass.; and his mother, Pamela Rodriguez, of Falmouth, Mass.
1 Front Squat
3 Back Squats
Barbell loaded at 63% of your estimated 1RM Front Squat for all repetitions