Friday, January 12th, 2018 WOD

Watson and Sherlock


Strength
Strength Drills I– Complete 3 sets

Heel Pulls: 12-15 reps
Seated Pancake Goodmorning: 12-15 reps with 10 sec hold at the bottom of last rep

Strength Drills II– Superset all 3 for 3 rounds

Ring Support: 15-30 sec
Hanging L-sit: 15-30 sec
German Hang: 15- 30 sec

WOD
“Spam”
Complete 5 Rounds

8 Sumo Deadlift High Pull (115/75)
6 Box Jumps (30/24)
8 Inverted Candlestick Burpees

L3: 105/65
L2: 95/55
L1: 85/45

Thursday, January 11th, 2018 WOD

Stud


Strength
Barbell Bench Press
Use 16 mins to work up to a heavy 5 Rep set

WOD
Bar Over Burpee → Snatch Ladder

For Time:
1-3-5-7-9 Bar Over Burpees
9-7-5-3-1 Snatch

Rx: 105-115-135-155-185/75-85-95-105-125
L3: 95-105-115-135-155/55-75-85-95-105
L2: 75-95-105-115-135/35-55-75-85-95
L1: 75-85-95-105-115/35-45-55-65-75

Wednesday, January 10th, 2018 WOD

WINTER FOOTWEAR
Happy Heat Wave!! This week’s weather will be thawing us off as well as melting some of the Winter Wonderland.

With this in mind, we are reinstituting the Winter Footwear rule. This means, NO FOOTWEAR THAT HAS BEEN WORN OUTSIDE WHILE EN ROUTE TO KSCF CAN BE WORN INSIDE THE BOX. IF A COACH (OR ANYONE ELSE) SEES THIS HAPPEN, YOU WILL NEED TO COMPLETE 25 BURPEES TO PAY RESPECT TO THE WEATHERED, YET RESILIENT, KENDALL SQUARE CROSSFIT FLOOR.

Good Luck.

WOD
“Diddles Riddles”
Complete for time

73 Wall Balls (20/14)
67 Calorie Row
56 Deadlifts (185/135)
44 HSPU

*Time cap = 16 mins
**240 Total Reps

L3: 20/14, 155/105
L2: 14/10, 135/85
L1: 14/10, 115/75

Strength
Accessory Strength
* Complete 3 sets

I) JJED’s Drill: 10/leg
II) Seated Wall-Slides: 15
III) Cossack Squats: 20 alternating

Tuesday, January 9th, 2018 WOD

K-Dubbs

Strength
Gymnastics Drilling: Complete 3 sets of each

Muscle Ups Transitions – sets of 60 seconds / 60-90 sec rest

Pull Ups (elastic→strict→rings with false grip) 2-6 w/tempo @ 41×1
Ring dips (negative→full dip) 2-6 reps w/tempo @ 41×1

*Rest 2 min*
Note: for those who struggle, reps can be done as two singles to arrive at the minimum amount of reps

WOD
AMRAP 4 mins
8 Toes to Bar
50 foot DB Front Rack Walking Lunge (50/30)
8 Pull-ups

-rest 4 mins-

AMRAP 4 mins
8 Toes to Bar
50 foot DB Front Rack Walking Lunge (50/30)
8 Pull-ups

-rest 4 mins-

AMRAP 4 mins
8 Toes to Bar
50 foot DB Front Rack Walking Lunge (50/30)
8 Pull-ups

Monday, January 8th, 2018 WOD

New Programming
Beginning today, we will be implementing our newest variation to our programming. Today starts a new, more specific, Olympic BB Cycling work. This work will be more applicable to the CrossFit Open which begins on Feb. 22nd.

In addition, we will be getting back to our Gymnastics Strength work and leading that into more application which will translate to what we will find during the Open.

Get your bodies prepped and ready to make giant leaps in your fitness through 2018!!

Strength
Use 12 Mins to work up to heavy 2 Rep DB Press Weight

WOD
5 Minutes to 1RM Push Press

REST 2 Minutes

Then, with 1RM Push Press weight,

On-The-Minute:
4 Thruster + 15 Double Under
5 Thruster + 15 Double Under
6 Thruster + 15 Double Under
4 Thruster + 15 Double Under
5 Thruster + 15 Double Under
6 Thruster + 15 Double Under

Sunday, January 7th, 2018 WOD

WOD
Buy-in: Plate Pinch Carries (one in each hand, Men make 10 trips down and back, women 8)
* Every drop or break in the middle of a 25′ length = 5 Squat Jumps

Complete 5 Rounds
*Using one plate from the Pinch Carries

10 Plate Overhead Alt. Walking Lunge
8 Thrusters
6/10 Weighted Push-Ups (must put plate on back)
10 Russian Twists w/plate (10/side or 20 total)

Cash-Out: 20 Standing Plate Presses (Press plate in front of chest)

Friday, January 5th, 2018

Strength
Strength Drills I- Complete 3 supersets

Heel Pulls: 12-15 reps

Seated Pancake Goodmorning: 12-15 reps with 10 sec hold at the bottom of last rep

WOD
EMOTM for 12 mins
– 30 secs work, 30 rest

1) HS Hold
2) Ring Row hold
3) Plank Hold

rest 6 mins

Complete 3 rounds
12 Pull-Ups
10 Burpees
8 Alternating Split Squat Jumps

Thursday, January 4th, 2018 WOD

Winter Storm Update
6:30 am and 12 pm classes are on today. Evening classes will be canceled. The facility should be open most of the day. Check cambridgeathletic.com or their Facebook page to stay updated on the club hours.

Stay Safe, and enjoy the Snow Day!

Strength
I) Muscle Ups Transitions – 3 sets of accumulating 60 seconds of work / 60-90 sec rest
Attention here: no pull up and no dip movements should be included in this – only strict transition work.

IIa) Pull Ups (elastic→strict→rings with false grip) 2-6 w/tempo @ 41×1
IIb) Ring dips (negative→full dip) 2-6 reps w/tempo @ 41×1
*Note: for those who struggle, reps can be done as two singles to arrive at the minimum amount of reps
** Rest 2 mins

WOD
“Snow Fun
AMRAP 12 mins
30 Wall Balls (20/14)
15 Deadlifts (225/165)

L3: 205/155
L2: 185/125
L1: 155/105