WOD

Tuesday


Tuesday Strength Deadlift 4x5 Conditioning “The ghost” 6 Rounds 1 minute max Calorie Row 1 minute max burpees 1 minute max double unders 1 minute rest

Monday


Monday Strength Front squat 5x7 Conditioning Dark and Stormy AMRAP 16 400m run 10 Clean and Jerks 155/105 10 Toes to Bar Accessory Bench supported DB flies 3x12 Plyo-push-ups 3x:20

Sunday


Endurance “Bismarke” Teams of 2 1 mile partner run -then 5 Rounds 40 Wall-Balls 20/14 40 sit-ups 5 Rounds 40 walking lunges 40 Db hang cleans 50/35 -then 1 mile partner run 9:30 Strength Strict pull ups 5x6-8 Conditioning “Wallflowers” 21-15-9 Wall-balls 20/14 Hang DB Clean 50/35 Ring Dips

Friday


Friday Strength Romanian Deadlift 4x8 Conditioning Salt and Pepper Amrap 8 12 Push Press 115/75 12 Box Jumps 12 Russian kettlebell Swings 70/53 Accessory Tabata Assault bike

Thursday


Thursday Hercules Teams of 2 AMRAP 25 - 8 Stone to shoulder (AHAP) - 30/24 calorie bike - 8 Double DB OH Lunge steps per leg 50/35 (each partner does 4 on each leg) - 50’ handstand walk (25’ per partner) *handstand walk may be substituted with a 150’ oh db walk per each partner) Accessory Lateral DB flies 3x12 Ring supported SA Db Row 3x8e Bent over rear delt flies 3x8

Wednesday


Tuesday Strength Bench Press 4x6-8 Conditioning Chromium 3 Rounds for Time 500m row 10 power snatch 135/95 25 Wallballs 20/14 10 pull-ups Accessory Kb SL RDL 3x8e Kb Box step up 3x8e

Tuesday


Strength Back squat 10-10-8-8-6-6 Funion AMRAP 6 30 double unders 15 Squat cleans 185/135 2 minute rest AMRAP 6 deadlifts 185/135 30 double unders Core Coaches tabata

Monday (Patriots Day)


Normal Hours Marathon 26 T2B 200 m run 26 Box jump 200 m run 26 KB swing 200 m run 26 burpee 200 m run 26 walking lunges/leg 200 m run 26 air squat 200 m run 26push ups 200 m run 26 sit ups 200 m run 2RFT

SUNDAY


We are all so deeply saddened by the loss of Officer Sean Gannon of the Yarmouth Police Department who was killed in the line of duty. In the CrossFit community one way we honor those who have died serving our community is through “hero workouts”- it is a small way that we can remember and honor those who have given the biggest sacrifice for the safety of others. We will be doing a workout to honor Officer Gannon on Sunday.  This workout was

Friday


Friday Strength Emom 8 Min A: 6-8 ring Dips Min B: 6-8 strict Toes to Bar Conditioning Trix 800m run 8 Thrusters 95/65 4 rope climbs 600m run 6 Thrusters 95/65 3 rope climbs 400m run 4 Thrusters 95/65 2 rope climbs 200m run 2 Thrusters 1 rope climb

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