Week of 5/16 – 5/22

Been really enjoying the large classes lately.  But where are all the 5:30AM/PM-ers ??? Had a spirited bout of Burpee B-Ball last Friday at Noon with 15 participants. Folks were on their game! Here’s a nice video of Tracy schooling the guys. https://www.instagram.com/p/BFWope8iycF/?taken-by=sargentstsocialclub  Good Stuff!

Monday 5/16

Hill Loop (to start)
Front Squats 135/85#
Bar Lateral Burpees
Hill Loop (to finish)

General Fitness
Flat or Hill Loop (to start)
Goblet Squats
Burpees or NPU Burpees
Flat or Hill Loop (to finish)


1-2 Flat Loops with a Partner Rack/Farmer Carry

Notes: Grind through part 1. On Part 2 you will have one KB in “rack” and the other farmer carry. When you fail let your partner take over. Repeat 1-2 laps

Tuesday 5/17

Performance & General Fitness
Every 3 minutes for 18 minutes 6 Rounds
Min 1: Row, Run or Ski 200 M (2 of each)
Min 2: Max Rep Ground to OH Sandbag
Min 3: Rest


200 Sit-ups With a Partner
Pacer 1 Lap DB Bearcrawl


Challenge: 100 Standing Sandbag Keg Lifts NFT (5/5) alternate with Partner.

Notes: Looks like a solid day with some core work to finish. On Pt. 1 ideally you do 2 rounds of each of the cardiovascular choices.

6:30 Community Bouldering/Open Gym

5 min Ski & Easy Climbing
60  Mins to Work on Boulder Problems


Optional 3 Round Circuit Not for Time (take 20+ mins to complete)
Max Effort Weighted Hang
1 Ascent Bachar Ladder
Max Rep Single Arm Ring Row (both sides)
Max Rep Ring Dips
Max GHD Sit-ups to Max Hold Swiss Ball Plank

Wednesday 5/18

Performance & General Fitness
4-5 Rounds Not For Time (20 Mins)
5-7 Deadlifts (ascending to hard but doable)
5-7 Weighted Pull-ups or Max Reps @BW
5-7 Ring Dips or Max Reps @BW
Rest intuitively between sets


12 Mins – Teams of 3
Pacer:  Sled Push (Down & Back)
P2: Max Slamballs
P3: Rest

Notes:  Similar to last week. Work up to a Deadlift/Pull-up/ Ring Dips that is hard but doable for the give reps. On Pt. 2 just feel the burn. This should be a good combo.

Thursday 5/19

Performance & General Fitness

“Filthy Fifty”

50 Box jump 24/20
50 Jumping pull-ups
50 Kettlebell swings 35/26#
50 Walking Lunge
50 Knees to elbows (make sure reps are legit!)
50 Push press 45/25#
50 Back extensions 25/10#
50 Wall ball 20/14
50 Burpees
50 Double unders

30 Min Cap.

General Fitness For Quality Reps
“Dirty 30”
30 Box jumps
30 Jumping pull-ups
30 Kettlebell swings
30 Walking Lunge
30 Knees to elbows
30 Push press
30 Back extensions
30 Wall ball
30 Burpees
30 Double Unders or Jump Rope

Notes: We will run heats starting every 3 minutes. Meant to be a cardiovascular test so MOD elements if needed to keep intensity high.

Friday 5/20

Performance & General Fitness
10 Min Ascending Ladder
1,2,3,4,5 ?
Clean & Jerks (Bar/KB/DB users choice) or Heavy Headcutters
Toes to Bar or Weighted Sit-ups

4 Mins Off

Teams of 3-4  Ski 300 Cals for time
First Team to 300 Wins and all other teams stop skiing at that point. Cals shy of 300 will be done in a penalty exercise. Open Format -No set distance/time on intervals or pulls etc..just get to 300 in the way you feel is the fastest.

Notes: Good Fun!

Saturday 5/21

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!

Teams of 2- 1 Works / 1 Rests (Runs done together)
100 KB Swings
400 Meter Run
100 DB Thrusters
400 Meter Run
80 Burpees
400 Meter Run
100 DB Thrusters
400 Meter Run
100 KB Swings

Sunday 5/22

OPEN GYM 11AM-1PM – Make up a WOD you missed from the week or ask a coach for direction.
Once the weather really turns toward summer we will likely make Open Gyms on a weather pending schedule. Too many amazing outdoor activities to take advantage of here on Cape Ann! We are hoping to restart the Sunday AM trail runs soon just need to establish a good schedule with the twins.

Easy Recovery Day?  Do something active for 30-60-90 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 aka “Zone 1”. If you have a heart rate monitor keep the beats right under 180 minus your age. So for me 180-38 = 142BPM. Don’t have a monitor? Then just breathe through your nose.  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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