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

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Thursday, October 30, 2014

AMRAP 5:

35 pound Dumbbell Thrusters, 9 reps
Pull-ups, 9 reps
rest 3 mins, repeat once

15 min practice Turkish Get-ups

AMRAP 5:
135 pound Power Clean 9 reps
Push-up, 5 reps
rest 3 mins, repeat once


Wednesday, October 29, 2014

Back Squat 12x2

Team WoD
AMRAP:17
Row 200m
Bear Crawl 50 feet
Lunge 50 feet




Tuesday, October 28, 2014

Clean 3-3-3-3-3

Complete 2 rounds
20' Box Jump, 1 min
Dumbbell swings, 1 min
CFFB Burpees, 1 min
rest 2 mins and repeat the above

rest 5 mins and repeat


Monday, October 27, 2014

Back Squat 6x5 
Push-Press 6x5

Max double unders in 5 mins.



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