Week of 2/29 – 3/6

Peter Giving the tire all he’s got!

Reminder: From now on we will try to program the open workouts for Fridays as long as they can be completed safely in a normal class environment (16.1 really couldn’t cause of space issues with the barbell lunges) Those of you that are registered should try to partner up with another registered athlete to review the range of motion standards and count reps for each other. We do not have enough certified judges to count for everyone, and we can’t have all the coaches tied up counting your reps when they need to focus on the class as a whole… Thanks!

Monday 2/29

“The Chief”
5 Rounds of AMRAP 3 minutes:
3 Power Cleans 135/85#
6 Push-ups
9 Squats
*Rest 1 minute between rounds

General Fitness
5 Rounds of AMRAP 3 minutes:
4 KB Headcutters
5 Push-ups
6 KB Swings
*Rest 1 minute between rounds

Notes: You will start each AMRAP back at the top. Push it to just below your threshold for each of the 3 min sections.

Recovery Day Suggestion: Yoga

Tuesday 3/1

Performance  & General Fitness
Teams of 3 – 10 Mins
Pacer -5 Renegade Man Makers (Challenging but unbroken)
P1: Ski
P2: Rest

3 Mins off

Teams of 3 – 10 mins
Pacer -1 Lap Sandbag Drag
P1: Row
P2: Rest


60/60/60 x 3
Leg Throwdown
Ring Plank

Notes: Good Times!

Recovery Day Suggestion: 40-60 Mins of 3 Min Row, 3 Min Ski, Run Flat Loop, 1 Length Inchworm to Spiderman

Reminder 6:30 Open Gym and Climbing. Come try something new!

Weightlifting Wednesday 3/2

15 Mins: 5 Rep Max Strict Press

General Fitness
15 Mins: Strict Press 5-5-5-5-5-5-5-5 Ascending
Sets Every 2 Mins


6 Rounds NFT (20 Mins)
Sled Push – 2 Lengths (AHASP)
Max Rep Strict Pull-ups

Notes:  Take some recovery time between the sled and the pull-ups but not much is needed between finishing the pull-ups and the sled. Just enough to adjust the weights for your turn if need be.

Recovery Day Suggestion: Hike, Run or MT. Bike in Dogtown

Thursday 3/3

Performance & General Fitness
It’s Jon’s Birthday and we will be doing a Surprise WOD ! You know Kettlbells will be in there!

Recovery Day Suggestion: Yoga

Friday 3/4

Performance & General Fitness
Crossfit Opens 16.2 and Scaled Options


???? Something Else if the workout is on the shorter side

Notes: Reminder, If you are competing in the opens to buddy up with another competitor to count reps for each other.

Recovery Day Suggestion: Walk the rocks around Halibut Point

Saturday 3/5

$5 Community Team WOD – bring a friend, bring a stranger.
Help us grow the best most supportive community on Cape Ann!

Sunday 3/6

@ Open Gym is from 11AM-1PM

Suggested WOD
3-4 Rounds With A Partner
1-6 Ladder DH Pull-ups
200M Run
1-6 Ladder of Ladder of Double KB Clean & Jerks
200M Run
1-6 Ladder of Spiderman Push-ups
200M Run

Alternate..each partner will do 1,2,3,4,5,6 then run together

Recovery Day?…40-60 Mins of 3 Min Row, 3 Min Ski, Run Flat Loop, 1 Length Inchworm to Spiderman

OTG Endurance Day?  Do something active for 60-90 mins at at moderate pace preferably with friends or family. (hike, jog, paddle, row, bike etc.) What you do matters less than just doing the duration at a conversational pace. A few of these sessions per week can really enhance your cardiovascular base which will help with recovery for your hard days at CF.

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

Mental Restoration: Carve a little time today (but really everyday)  to slow down and prep for next week.

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