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

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Wednesday, July 30, 2014

Press
7x6 @80% 1rm

As a team row as far as possible in 18 minutes.


Tuesday, July 29, 2014

Pull-up Volume Training

Complete as many rounds of the following as possible in 12 minutes.
100 single unders (unbroken)
155 pound Hang Power Cleans, 3 reps
Every round at 3 Hang power Cleans


Monday, July 28, 2014

Back Squat
7x6 @80% 1rm

Complete as many rounds of the following as possible in 9 minutes.
95 Pound Overhead Squat
3 ring dips

Add 3 reps to each exercise each round. When you can no longer complete both exercises unbroken reset the rep count to 3 and begin again. Your score is the total number of reps completed.




Saturday, July 26, 2014

Cat Cows

Team WoD:

Team Workout: Complete as many rounds of the following as possible in 20 minutes.

Move 50% of the teams collective body weight 100 feet.

Mix and match bumper plates and dumbbells as needed to create the load.
No more than 1/2 the team can be working at any one time. The load must
be carried. Weights in contact with the ground can not be moved forward.

Post rounds completed to comments


Friday, July 25, 2014

DB Press Repetion Max
60 %1rm

Pull-up Volume Training
Teams of 2
Complete as many 20 pound Wallballs as possible in 12 minutes.

You may switch whenever you like. However you MUST switch on a 'fault'.
Missing the target
Missing the catch (dropping the ball)
Missing depth on the squat

No points are awarded for faulty attempts.


Thursday, July 24, 2014


Front Squat
6x7 @75% 1rm


Complete as many rounds of following as possible in 9 minutes.

Dumbbell swings 50 pounds, 15 reps
12 Toes to Bar
155 Deadlift, 9 reps



Wednesday, July 23, 2014


Press
6x7 @75% 1rm

Pull-up Volume Training


Complete as many rounds of the following as possible in 6 minutes:
50 pound Dumbbell Clean and Jerk.


Tuesday, July 22, 2014

Swivel Hips


Complete as many rounds of the following as possible in 20 minutes:
10 Push-ups
75 pound Power Snatch 20 reps
30 single unders, unbroken