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

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Saturday, October 25, 2014

As a team complete as many rounds of the following as possible in 25 minutes
150 Wall balls (20 lbs to 10' target)
100 Single Unders (unbroken)
30 Pull-ups
30 Ring dips

Wallballs:
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

Single Unders: one member must complete the 100 reps unbroken. If a fault should occur with the single unders another team member must take over and start from 0.

No points are awarded for faulty attempts.

Post team name and rounds to comments.




Friday, October 24, 2014

"Miss Bev"

40 Handstand Push-ups
40 Deadlift 155/135 pounds
40 Push-ups
40 Kettlebell/Dumbbell swings, 55 pounds
40 DB Push presses, 35/25 pounds
Row 1000m
40 Sit-ups
40 Back Extensions

Post time to comments.

Compare to Thursday, October 24, 2013





Thursday, October 23, 2014

Back Squat 12 x 2

Hang power clean
2 - 2 - 2 - 2 - 2


Wednesday, October 22, 2014


EMOM:12
Clean 3 rep

Complete 3 Rounds of the stations listed below.
Each station is 2 minutes

Row @ 80% your best 500 split
Planche balance

Rest 5 mintues
Durning rest accumulate 2 mins in hollow hold.

Complete 2 Rounds
Row @ 85% your best 500 split
Road kill




Tuesday, October 21, 2014

Push-Press 4x6

Partner WoD: AMRAP 15

100' AG walks
30 L-Pull-ups
100' Walking lunge







Monday, October 20, 2014

Back Squat 4x6

Complete 30 seconds of work at each of the following
stations.

135 pound Deadlift
135 pound Hang Power Clean
135 pound Front Squat
Rest 90 seconds

Repeat 3 times

Rest 5 minutes and repeat the series above one more time.



Saturday, October 18, 2014

Team Wod: Partners alternate stations for 6 rounds of the following.
Each Station is 60 seconds long:
G-squats "+"
Plank Hold

Rest 3 minutes then

Team Wod: Partners alternate stations for 6 rounds of the following.
Each station is 60 seconds long:
35 Pound Dumbbell Swing
Lunge


Friday, October 17, 2014

Hang power clean
3 - 3 - 3 - 3 - 3

Teams of two.
Complete 3 rounds of the following
Partner A rows for 90 seconds
Partner B rows for 90 seconds

Rest 5 minutes, repeat one more time.