Week of 9/14 – 9/20

Speed Blur of CFCA-er Joanne Mercaldi having fun in Lynn Woods! What are your active passions outside the gym?

Monday 9/14

Movement Review: Power Snatch
Then 6-1
PVC Dislocate (slow… not that unfocused whip around)
Hang Power Snatch (6 & 5) Power Snatch (4-1) with Bar.


Power Snatch 115/ 80#
Burpees over the bar
400 Meter Run


15min AMRAP:
7  Dumbell or KB Snatches Per Arm
7 Burpees
200 Meter Run


6 Rounds Per Person
1 Min on 1 Min off
Partner Leg Throwdowns

Notes:  Giddy Up!

Recovery/ Extra: 30-60+ Min Walk, Hike, Trail Run, Row, Swim, Paddle or Bike under 70% max heart rate

Tuesday 9/15

Performance & Fitness

Hell’s Bells Challenge


3 Rounds – 1 Min @ each station.
1. Max KB Seesaw Press
2. Rackhold
3. Max Sloshpipe Backsquats
4. Overhead Sloshpipe Hold
5. Max Box Jumps or Step-ups
6. Wall Sit
7. Max Renegade ManMakers
8. Plank Hold

Notes: Base Building Work/Hold day. Even though it says Max Reps make sure they are Quality!

Climbing Endurance Class @6:30-8PM

Had a great crew last week..come join us..

1. 5 Min Med Ball Warm-up & Coach Lead Yoga Flow

2. 5 Rounds
2 Mins on the Wall ( Alternate  Steep Wall & 20 degree wall) Non climbers Sub in Pull-ups or Ring Rows
2 Mins Max Reps KB Seesaw Press
2 Mins Rest

3. 30/30 x 12 mins Core Circuit
Swiss Ball Plank
Dumbell Bear Crawl
Sand Bag Drag

*Additional – Can do side planks during 30 second rest portion

Stretch to Cooldown

Notes: 2 min intervals are long but just maximize the working time even if you have to rest and shake out.

Wednesday 9/16

Performance & Fitness

Rope Climb Skill Development

Every other Min for 10 Mins
1-2 Rope Climbs
(ADV: Legless or Straddle from sit to 10 ft)


5 Rounds  for time of:
200m Run
7 KB Headcutters 70/53#
7 Toes to Bar/Situps
1 Min Rest Between Rounds

Notes: Dial in a rope climb technique that works for your current ability. On Part 2, Make sure the headcutter is heavy but doable for the duration. Run Fast!

Recovery/ Extra: 30-60+ Min Walk, Hike, Trail Run, Row, Swim, Paddle or Bike under 70% max heart rate

Thursday 9/17

Performance & Fitness

“Dice Roll” 30 Min Amrap with Partner

1. 1000M Row – Pacer: 20 Slamballs
2. 100 KB Strict Press – Pacer: 2nd Telephone Pole Run
3. 150 KB Swings – Pacer: 1 Lap Gimme Gimme
4. 75 Strict Pull-ups – Pacer: 7 Plate Burpees
5. Farmer Carry Flat Loop – Pacer: Zercher sandbag carry flat loop
6. 50 Tire flips – Pacer – 3 Shuttle Runs
7. 200 Sit-ups – Pacer 1 length Sandbag Drag
8. Your Choice

Notes:  With a 30 min Clock, you and your partner will try to complete as much work as possible. Roll the dice to see what you are doing. Once you have completed that objective roll again etc.. until 30 mins has elapsed. Good base building day. Just get some volume done.

Climbing/ Bouldering @ 6:30-8PM

1. 5 Min Med Ball Warm-up 5 min Coach Led Yoga Flow

2. Spend 10-15 mins Warming up on boulder problems well within your current ability even if its just climbing “any holds”

3. Spend 30 mins working on 1-3 boulder problems that are just beyond your current ability level (aka “Project”) We will help you find a project if you don’t yet have one.

4. 3-5 Rounds NFT (15 mins)
1 Max Effort Static Hang off System wall
1 Max Set Dragon Flags or GHD Situps or Strict Toes 2 Bar
1 Ascent of Bachar Ladder or Max Reps Fat Bar Pull-ups

Rest as needed between exercises to maintain solid output.

Friday 9/18


5 mins Double Under Practice for Max consecutive DU’s

Performance & Fitness

20 mins  Not For Time:
3 Handstand Pushups / Pushups
2 Muscle Ups / Pullups & Ring Dips
1 Heavy TGU (each side)


7 Rounds for time:
7 Deadlifts @ BW
30 Double Unders or 3 Shuttle Sprints
1 Min Rest

Notes: Skill/Strength work for part 1…focus on challenging yourself. The reps are really low so make them hard for wherever your current ability is.

Recovery/ Extra: 30-60+ Min Walk, Hike, Trail Run, Row, Swim, Paddle or Bike under 70% max heart rate

Saturday 9/19

$5 Community Team WOD – bring a friend!

Sunday 9/20

OTG Endurance Day: Make time to do something active for 60-90 mins at at moderate pace. (hike, jog, paddle, row, bike etc.) What you do matters less than just doing the duration at a conversational pace.

Nutrition Preparation: We are here to help! https://crossfitcapeann.com/nutritional-coaching/

Mental Restoration: Make time to do a few things that you love doing.

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