Week of 3/28 – 4/3

A couple shots of the Opens 16.5 thruster/burpee extravaganza! Mark mid bar burpee and Brian’s post WOD sweat angel. Great effort by everyone who completed that workout.

Monday 3/28

Performance & General Fitness
AMRAP 20 Mins
3 Chest to Bar Pull-ups, DHPU or Hard Ring Rows
6 Ring Push-ups or Standard Push-ups
9 Brace Squats or Air Squats
12 Sit-ups w/Plate
*Start with a 400m Run and do additional 400m runs at 5 Mins, 10 Mins & 15 Mins on the clock. When you finish the run, resume where you left off.

Notes: Looks like a good start to the week!

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

Tuesday 3/29

Performance & General Fitness

“Tail Pipe”
Three rounds with Partner
Partner 1: 250m Row
Partner 2: KB Front Rack Hold
10 min Cap

then Starting at 10:00 mins

“Crack Pipe”
Three rounds with Partner
Partner 1: 200M Ski
Partner 2: KB Overhead Hold
10 min Cap

then starting at 20 mins

“Sewer Pipe”
Three rounds with Partner
Partner 1: Sled Push 1 Lap (@BW-ish)
Partner 2: Farmer Hold
10 min Cap

*Work does NOT commence until holder is in position.

ADV Holds:
Rack 53/35#
OH 35/26#
Farmer 72/53#

Notes: A doozy but in a good way!

Recovery Day Suggestion: Rock scramble/hike from Halibut point to Andrews Point and back

6:30 Climbing Class

WU: 15 Mins
5 Min Ski & 5 Min Row
1 Length Inchworm to Up/Down Dog to Childs Pose to Spiderman

40 Mins to Work on Boulder Problems


3 Round Circuit Not for Time (take 20+ mins to complete)
Max Effort Pull-ups (with weight if possible)
Max Rep KB Seesaw Bench Press (10 rep/side range)
Max Rep Ring Crucifix to Ring Extentions
Max Rep Single Arm Ring Row (both Sides)
Max Swiss Ball Plank

Weightlifting Wednesday 3/30

15 Mins  to a 5 Rep Max Bench Press

General Fitness
6-7 Sets of KB Bench Press to failure
*shoot for 1 set every 2-3 Mins


5 Rounds for total time
10 Power Cleans 135/95#
50 Double Unders
*1 Minute off between Rounds

General Fitness:
15 Mins or 5 Rounds
15 Kettlebell Swings
20 Cal Row
*Optional 1 Minute off between Rounds

On Part 2, moving as fast as possible for each interval is the goal. Earn that minute off please!

Recovery Day Suggestion: Easy trail run in Ravenswood

Thursday 3/31

Performance & Fitness
30 Mins
1 Length Sandbag Drag
2 Rope Climbs or Up Downs
300 M Ski
400 M Run or Row
5 KB Headcutters (AHASP)
6  Kettlebell OH Walkin Lunge (per side)
7 Tire Flips + Jump Through

Notes: Stamina day. Just turn your brain off and move through the workout at a brisk but not frantic pace. 6-7 rate of perceived exertion.

Recovery Day Suggestion: Yoga

Friday 4/01

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings 70/52#

*In honor or Chief Petty Officer Nate Hardy (SEAL) from Durham, NH who was killed  February 4th 2008 during combat operations in Iraq.

General Fitness
Complete as many rounds in twenty minutes as you can of:
4 Chest to Bar Pull-ups > DH > Banded
4 Abmat HSPU > 2 Wallwalks > 4 KB/DB Strict Press
8 Kettlebell Swings Heavy for you
Optional 200m Run, Row or Ski

Notes: If you are working on Muscle ups but may not be able to get the high volume you could give yourself 30 seconds per round to get the 2. Likewise if you haven’t gotten the MU yet but are close and having issues with the skill side you can do 2 banded transitions to press out of the ring dip. General fitness folks pick movements that are in your current ability level.

Recovery Day Suggestion: NADA, come do this one!

Saturday 4/02

Community Team WOD – bring a friend, bring a stranger. $5 for all non members which is donated locally.
Help us grow the best most supportive community on Cape Ann!

Sunday 4/04

8AM Trail Run Weather Pending! Meet at the Gym. Back by 9:30


Recovery  Suggestion: For 40-60 Mins do a circuit of 3 Min Row, 3 Min Ski, Run the Flat Loop, 1 Length Inchworm to Spiderman Stretches

WOD Suggestion: Every 3 Mins for 30 Mins Do 3 Renegade Man Makers 1 Length Sled Push 1 Length Sled Drag

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 performance & recovery for your harder 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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