WOD

Wednesday


HOLIDAY SCHEDULE WEDNESDAY ALL CLASSES WILL RUN EXCEPT 7:30pm THURSDAY Thanksgiving holiday WODS 5:30am, 8:30am and 9:30am BLACK FRIDAY 8:30am, 9:30am and ROULETTE (6:30-7:30pm) Wednesday Strength Romanian Deadlift 4x6 Conditioning ROUSE 3 Rounds 10 Wallballs 20/14 10 Box Jumps 30/24 3 Rounds 150’ suitcase carry 70/53 (75’L/75’R) 150’ Bear Crawl 3 Rounds 10 Walllballs 20/14 5 Box Jumps 24/20 Accessory Co

Tuesday


  Strength Strict Press 3x6, 2x4 Conditioning AMRAP 10 Armadillo 3,4,5,6,7,8... HSPU Calorie Row Hang Power Snatch 115/80 Accessory SL KB RDL 3x8e

MONDAY (WADE’S ARMY)


join us in helping Wade’s family combat this horrible disease and give back to others afflicted SEASIDE CROSSFIT MONDAY 11-19-18 ALL NORMAL CLASS TIMES Scott DeBruin, a friend of Joe Vergoni’s from high school, lost his son Wade to Neuroblastoma, a form of pediatric cancer, on November 12, 2011. On Monday November 19, 2018 all WODS at Seaside CrossFit will be dedicated to Wade DeBruin who passed away far to soon at the age of two. Scott

Sunday


Sunday Endurance Rowler Teams of 2 5 Rounds for Time 1000m Row 80 Double-unders 2x50’ OH walking plate Lunge 45/35 20 MB squat cleans 9:30 Strength Ring Pull-ups 4x5 Conditioning Renagade 2 Rounds for Time 500m Row 15 T2B 30 Wallballs 50 Double-unders

Friday


Friday Strength Ring Push-ups 3x10 DB skull crushers 3x10 Conditioning FRAN GETS FEISTY Thrusters 95/65 Emom 10 building in reps each minute 1,2,3,4,5,6,7,8,9,10 *5 pull-ups after each set of Thrusters within the minute *minute 1 starts and you will perform 1 thruster followed by 5 pull-ups. Minute two you will perform 2 thrusters and 5 pull-ups. Continue until you can no longer complete the required amount of reps or you get to

Wednesday


Thursday CHIPPY Teams of 3-5 Funnel style 5 Rounds for Time -20 DB suitcase walking lunges (10L/10R)50/35 -10/8 Calorie Bike -10 KB Deadlift 70/53 -10/8 Calorie Bike -25’ Handstand walk/ or 150’ OH plate walk AHAP -2 Rope Climbs *Funnel style - one teammate starts on the first movement. All other teammates rest. Once the first teammate completes the movement, the next teammate can start that movement. You must wait until the pe

Wednesday


Wednesday Strength Push Jerk 3x4 Split Jerk 2x2 Conditioning DRAGO 15 Push Jerks 115/80 200m run 20 Russian Kettlebell Swings 70/53 200m run 10 Push Jerks 115/80 100m run 15 RKBS 70/53 100m run 5 Push Jerks 115/80 50m run 10 RKBS 70/53 50m run Accessory SL Lateral box step up 3x8e Ring Dips 3x8-10

Tuesday


Strength Overhead Squats 4x8 Conditioning Money maker AMRAP 4 :30 row for calorie :30 rest -2 minute rest AMRAP 4 7 T2B 5 Hang squat clean 135/95 -2 minute rest- AMRAP 4 :30 bike for calorie :30 rest

Monday


HAPPY VETERANS DAY Normal Hour Veteran’s Day Teams of 2 5 Rounds for Time 20 Wallballs 20/14 20 burpees 20 Box Jumps 24/20 10 power snatch 135/95 Core 3x1:00 plank 3x20 hollow rocks

Sunday


Good luck to all of our Ghetto Games participants. Come show your support tomorrow from 9-3 at CrossFit 508 in Plainville Ma!  Endurance impulse grenaid  3000m Row -then- 5 Rounds 15 MB squat cleans 30/14 25 sit-ups 15 KBs 53/35 300’ suitcase carry (150L/150R) -then- 3000m Row 9:30 Strength Strict supinated pull-ups 4x5-6 Conditioning ATK AMRAP 10 10 Clean and Jerks 115/80 15 sit-ups 10 back squats 115/80

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