# CrossFit MASS CrossFit MASS | 1580 North Andover MA 01845 | Fitness for the Merrimack Valley

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Thursday, February 26, 2015


Complete as many rounds of the following in 10 minutes
55 pound DB swing 20 reps
12 Push-ups

Rest 4 minute

Complete as many rounds of the following in 10 minutes
Air Squat 20 reps
Run 200m

Rest 4 minutes

Complete as many rounds of the following in 10 minutes
Sit-ups 30 reps
Double Unders 30 reps



Wednesday, February 25, 2015

A1. Deadlift 6x4

A2. DB Thick Press 6x4


Tuesday, February 24, 2015


AMRAP 5
135 pound Power Clean 9 reps
Push-up, 5 reps

rest 3 mins, repeat once

Rest 15 min then

AMRAP 5
135 pound Front Squats, 9 reps
Bulgarian Body Row, 5 reps

rest 3 mins, repeat once


Monday, February 23, 2015

Front Squat 6x4

Pull-up progression 6x4


Saturday, February 21, 2015

Team WoD:

Complete as many round of the following as possible in 30 minutes:

Dumbbell Swings
Lunge 80 Feet
Sit-ups
Bear Crawl 80 Feet

Complete as many Push-ups or Sit-ups as possible until a team mate relieves you.


Friday, February 20, 2015

Deadlift 5x 5-6

Complete 2 rounds:
Pull-ups, 30 seconds
Push-ups, 60 seconds
Squats, 90 seconds

rest 2 mins and repeat the above

rest 5 mins and repeat


Thursday, February 19, 2015


DB Thick Grip Press 5x 5-6


Team Row: 5k


Wednesday, February 18, 2015


Zercher Squat 5x 5-6

Complete as many rounds of the following as posssible in 2 minutes:
Deadlift, 9 reps
Handstand Push-up, 9 reps

Rest 2 minutes and repeat once

Rest 5 minutes then

Complete as many rounds of the following as posssible in 2 minutes:
Deadlift, 6 reps
Handstand Push-up, 6 reps

Deadlift should be 50% 1rm