CrossFit Cambridge

Main Site WOD

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

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Class WOD

AMRAP in 15 Minutes of:
10 Dips (Rings/Parallel/Bench)
10 Sumo Deadlift High Pull
10 Jump Squats (Max Height)

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So remember this Sunday is the triple WOD. I'll give everyone a hint as to what we're doing. There will be a short metcon, a chipper, and either a strength WOD, or medium metcon with an emphasis on strength.

Main Site WOD

Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
10 Overhead one-legged squats, 45 pound barbell

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.

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Class WOD

A1. 5 sets of 5 Deadlifts with tempo of 32X1
A2. 5 sets of 10 Weighted Lunges

Complete A2 immediately after A1.

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Note for the mainsite WOD. We don't have parallettes, instead you can use plates. Stack a few plates and rest your hands on them while you're doing your HSPU. That's the closest sub we will have. It's probably better to do them on the plates with a band if needed to get the extra range of motion as opposed to doing regular HSPU (which would not reach the required depth).

If you can't do an L-rope climb then you can do regular rope climbs with a 30 second L-sit afterwards for each climb. Remember our rope is only 12 feet so you'll have to do an extra 3 feet of climb if you're doing the L-rope climbs from the ground.

Main Site Rest Day

Class WOD

50 double unders
5 thrusters
40 double unders
10 thrusters
30 double unders
15 thrusters
20 double unders
20 thrusters
10 double unders
25 thrusters

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Sorry for the late post. Went to bed at 7:30PM last night and forgot to post. Still sick, but feeling better.

Thanks for all the replies back about this coming Sunday! That's great! I will provide more detail soon, however you won't know the WODs until the day of so come prepared for anything.

Main Site WOD

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

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Class Rest Day

Next Sunday I plan on holding 3 WODs for anyone who wants to participate. I would love for everyone who plans on participating in Orilla on April 3rd to try it out. It's probably best we all have experience with doing 3 WODs in one day before hitting it hard for the first time.

The schedule will look something like this.

WOD 1 - 9:00AM
WOD 2 - 11:00AM
WOD 3 - 1:00PM

Depending on how many people plan on participating may change things. Let me know if you're interested/post it to the comments. Thanks!

Main Site WOD

For time:
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

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Saturday Team WOD

All I can say is that we will be outside for some of it and there are 6 new pieces of equipment for the gym!