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171215

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Wells Street Fitness – CrossFit

Warm-up

Coach’s Choice

Skill/Strength – Fitness

FIT1: Push Press (5×5)

add 5-10lbs more than last exposure, using the same weight for all 5 sets. If you do not have a recent result, start at 55% of your max. Rest 1:30-2:00 between sets.

FIT2: Suitcase Carry (4×0:30)

record weight used. Each 25′ lap is one “rep”

Skill/Strength – Performance

PER1: Push Press (6×2)

Rounds 1-3 – Build up from 75%-85% 1RM

Rounds 4-6 – 85-95% 1RM

PER2: Suitcase Carry (4×0:30 (each arm))

Metcon

Ghost-ish (4 Rounds for reps)

4 Rounds:

1:00 Max Calorie Row

1:00 Max Strict Pull ups

1:00 Max Double Unders

1:00 Rest betwen rounds

Cool Down

Accumulate 4:00 of plank holds (vary as needed)

171214

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Wells Street Fitness – CrossFit


#tbt – Vince S. in foundations

Warm-up

Coach’s Choice

MetCon – Fitness

FIT: Back Squat (5×5)

add 5-10lbs more than last exposure. If you do not have a recent result, start at 55% of your max. Rest 1:30-2:00 between sets.

MetCon – Performance

PER: Back Squat (6×2)

Rounds 1-3 – Build up from 75%-85% 1RM

Rounds 4-6 – 85-95% 1RM

Rest 1:30 between rounds 1-3, rest at least 2:00 rounds 4-6

MetCon – Fitness

Ace Ventura – Fitness (Time)

Seven rounds for time of:

7 Box Jumps (30/24″)

14 Alternating DB Snatches (50/30lbs)

MetCon – Performance

Ace Venture – Performance (Time)

Seven rounds for time of:

7 Box Jumps (30/24″)

7 Snatches (135/95lbs) – power or full

Cool Down

1:00 2-way calf stretch (each leg)

30 Calf raises (each leg)

171213

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Wells Street Fitness – CrossFit

Warm-up

Coach’s Choice


Skill/Strength

A1: Sumo Deadlift (3×8)

completet 3 seated box jumps after each set

Weighted Plank Hold (3×1:00)

MetCon – Fitness

Minute Skillet – Fitness (AMRAP – Rounds and Reps)

12:00 AMRAP

5 Pull ups

10 Push ups

15 Squats

*Complete 5 Deadlifts (175/120) every minute, then pick up where you left off. Record rounds + reps, comment with weight used on deadlifts

MetCon – Performance

Minute Skillet – Performance (AMRAP – Rounds and Reps)

12:00 AMRAP

5 Pull ups

10 Push ups

15 Squats

*Complete 3 Power Cleans (155/105) every minute, then pick up where you left off. Record rounds + reps, comment with weight used on power cleans

Cool Down

1:00 Banded overhead stretch (each arm)

171212

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Wells Street Fitness – CrossFit

Warm-up

Coach’s Choice

Skill/Strength

Half Kneeling Bottom’s Up Kettlebell Press (4×6 (each arm))

Ring Rows (4×15)

Russian Kettlebell Swing (4×10)

MetCon – Fitness

Rat Race – Fitness (Time)

6 Rounds for time:

125 Single Unders

15 Push Presses (95/65lbs)

15 Knees to Elbows

MetCon – Performance

Rat Race – Performance (Time)

6 Rounds for time:

50 Double Unders

15 Push Presses (95/65lbs)

15 Toes to Bar

Cool Down

10 Down Dog to Upward dog. Pause 10-15 seconds in each position

171211

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Wells Street Fitness – CrossFit

Warm-up

Coach’s Choice

Skill/Strength – Fitness

FIT: Front Squat (5×5)

FIT: Weighted Push up (5×6-10)

Skill/Strength – Performance

PER: Front Squat (6×2)

Rounds 1-3 – Build up from 75%-85% 1RM

Rounds 4-6 – 85-95% 1RM

Record your heaviest set only.

PER: Push-ups (Accumulate 50 Reps)

Record the number of sets needed and number of reps each set

Metcon

Rickety Crickets (AMRAP – Rounds and Reps)

14:00 AMRAP

15 Jump and Touch (12″/8″ target above max reach)

12 Overhead Kettlebell Swings (53/35lbs)

9 Wall Balls

Cool Down

1:00 Banded Hamstrings Stretch (each leg)

Foundations M2D4

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Wells Street Fitness – Foundations

Warm-up

2:00 Ski Erg

2 Rounds:

10 Russian Baby Makers

0:30 Lizard Lunge to Samson Stretch

5-8 Goblet Squats (Using Dumbbell)

5 Half Kneeling DB Presses (each arm)

Skill/Strength

Learn:

Front Squat

Dumbbell Push Press

Dumbbell Thruster

A: Front Squat (3×5)

move up in weight each set, record your heaviest

B: Dumbbell Push Press (2×10)

C: Dumbbell Thruster (2×10)

Metcon

Foundations M2D4 (Time)

For time:

10-9-8-7-6-5-4-3-2-1

Dumbbell Thruster

Burpees

Cool Down

Accumulate 2:00 in Plank Hold

171209

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Announcements

Skill Preview 12/11-12/15
Monday- Front Squat, Push up
Tuesday- KB Press, Ring Row, KB Swing
Wednesday – Sumo Deadlift, Box Jump
Thursday- Back Squat,
Friday- Push Press

Wells Street Fitness – CrossFit

Warm-up

Coach’s Choice

MetCon – Performance

Klepto (Time)

4 Rounds for time of:

27 Box Jumps, 24″

20 Burpees

11 Squat Cleans, 145#
In honor of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011
To learn more about Klepto click here

MetCon – Fitness

Klepto – Fitness (Time)

4 Rounds For Time

27 Box Jumps (24/20 in)

20 Burpees

11 Dumbbell Squat Cleans (50/30)

Cool Down

Choose your own adventure

171208

By: 0

Wells Street Fitness – CrossFit


Warm-up

Dynamics/Shoulder prep – Coach’s Choice

Barbell Warm Up –

3 Strict Press

3 Dip/Drive

3 Push Press

3 Press in Split

3 Jerk Balance

3 Split Jerks

Skill/Strength

Split Jerk (8×2)

8 Rounds:

2 Split Jerks

Rounds 1-3 – 65-75%

Rounds 4-5 – 75-85%

Rounds 6-8 – 85-95%

*rest 1:30 between attempts

During rest period perform:

Wall Slides/Angels

Banded Pull Aparts

Banded Pull Downs

Light Shoulder Mobility (Foam Roll or bands)

Metcon

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

100′ Walking Lunge

15 Ring Rows

15 Weighted Sit ups (50/30lbs)

15 Box Jumps (24/20″”)

Cool Down

Foam Roll as needed

171207

By: 0

Wells Street Fitness – CrossFit


Warm-up

Coach’s Choice

Skill/Strength

A1): Weighted Box Step up (4×5 (each leg))

Barbell or kettlebells in front rack position
record heaviest set only

A2): Single Arm Dumbbell Push Press (4×10 (each arm))

record your heaviest set only

B): Handle Squat (2xAMRAP)

record your weight and most amount of reps completed

MetCon – Fitness

Stop and Go – Fitness (Time)

4 Rounds for time:

20 Russian KB Swings (70/53lbs)

10 Pull ups

Every minute complete 4 Wall Balls, then continue with where you left off

MetCon – Performance

Stop and Go – Performance (Time)

4 Rounds for time:

15 American Kettlebell Swings (53/35lbs)

15 Chest to Bar Pull ups

*Every minute complete 25 Double Unders, then continue with where you left off

Cool Down

Spend 5:00 doing “snow angels” – foam roller along spine, arms out

171206

By: 0

Wells Street Fitness – CrossFit


Warm-up

2 Rounds:

10 Dead Bugs (each side)

10 KB Romanian Deadlifts (1st round, 2nd round single leg – 5/leg)

10 Ring Rows

10 Half Kneeling DB/KB Presses (each arm)

3:00 guided mobility between sets (choose one body part to focus on)

Skill/Strength

A1: Deadlift (5×5)

60%1RM or +5-10lbs heavler than last exposure

A2: Pull-ups (5×4-6)

record your largest set.

Skill/Strength – Performance

A1: Deadlift (6×2)

Rounds 1-3 – Build up from 75%-85% 1RM

Rounds 4-6 – 85-95% 1RM

*Record your heaviest set for the day

A2: Pull-ups (Accumulate 25 strict pull ups)

Accumulate in as few sets as possible. Record your largest set in Wodify, as well as the number of sets it took to complete.

MetCon – Fitness

B: Death by Push Press (AMRAP – Rounds and Reps)

Using a 95/65lbs barbell – With a continuously running clock do one push press the first minute, two push presses the second minute, three push presses the third minute… continuing as long as you are able. Use as many sets each minute as needed
When you fail, take 1:00 off, then complete part C

C: Death by Push ups (AMRAP – Rounds and Reps)

With a continuously running clock do one push the first minute, two push ups the second minute, three push ups the third minute… continuing as long as you are able. Use as many sets each minute as needed

MetCon – Performance

B: Death by Handstand Push ups (AMRAP – Rounds and Reps)

With a continuously running clock do one handstand push up the first minute, two handstand push ups the second minute, three handstand push ups the third minute… continuing as long as you are able. Use as many sets each minute as needed
When you fail, take 1:00 off, then complete part C

Cool Down

Accumulate 3:00 in 3 Way Banded Shoulder stretch (each arm)