Week of 2/27 – 3/5

Jeff Cheering Good Morning Gloucester’s own Joey C. through the final 250M interval of a 6000M team effort on Saturday. Thanks to all who came out to make Saturday so fun and high energy.

Gym News: Just another heads up for those doing the OPENs workouts. Sunday’s at 9AM or Open Gym are the opportune times to get them done. If you need to do them on Monday that is fine just know that you will pretty much be on your own so read up on all the details cause the coaches priority will be normal class. In some cases you will likely need a stopwatch/cellphone if the clock is being used for other workouts. If you registered, remember you have till 8PM Monday to Submit your scores online.

Monday 2/27

Performance & General Fitness
Full Tabata Cycles of Each of the following

  • Row (Cals)
  • Slamball
  • Russian Swing
  • Air Dyne (Cals)
  • Shuttle Runs

A tabata interval is 20 Seconds of high intensity work followed by 10 seconds of rest repeated 8 times (4 Mins) You will complete a full tabata cycle at each station then have a full min recovery before moving to the next station.


Workout 17.1 –  Time cap: 20 minutes
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Guys RX 50-lb. Dumbbell / 24in Box
Ladies RX 35# Dumbbell / 20in Box

*Snatches must alternate arms EACH rep.

If you are registered for the OPENs and fit a Masters or Scaled category please double check weights and standards for your specific group here https://games.crossfit.com/workouts/open/2017/17.1?division=1

Tuesday 2/28

7 Rounds For Time w/ Barbell @95/65#
7 Deadlifts
7 Hang Power Cleans
7 Front Squats
7 Shoulder to OH
7 Bent Rows
1 Rope Climb

General Fitness
20 Min Ascending Ladder 1-2-3-4-5- ?  w/ Dumbbells
Hang Power Cleans
Front Squats
Shoulder to OH
Bent Rows
1 Rope Climb or Rope Up/Down Between Rounds

*Choice is yours to heavy or light based on your goals. Heavier will put you more on the strength spectrum but require more rest and lighter will keep moving more consistently.

Wednesday 3/1

Performance & General Fitness
Players Choice “Goat” Day

10 Rounds (20 Mins)
Odd Min: Movement 1
Even Min: Movement 2

Choose two “Goats” to work on, and we’ll alternate between them on each minute. “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Muscle-ups, Kipping Pull-ups Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” It’s really hard to improve/practice technique when you are in the middle of what’s supposed to be a high intensity workout.  Today is geared towards “practice,” dialing in mechanics with a controlled heart rate.  So think about 2 skill/strength based movements that you want to work on. Coaches can help with appropriate rep schemes or just plan to work diligently for 30-40 seconds of each min.


Teams of 4-5 / 200 Cal Ski Relay (ascending pulls starting @ 5)

Thursday 3/2

Performance & General Fitness
Teams of 4 / Objective:  6K Row in 30 Mins
P1: Pace with 5 Renegade ManMakers
P4: Rest

RGMM’s Suggested Weight
Guys: 30-40+# Ladies: 15-25+#

Friday 3/3

7 Rounds
400M Run
10 Power Snatches 85/55#
Rest 1 Min Between Rounds

General Fitness:
Amrap 25 Mins
400M Run/Row/Ski or 200M Farmer Carry
10 Ground to OH Sandbag (AHASP)
Rest 1 Min Between Rounds

Core Work
3 Rounds NFT
10 GHD Sit-Ups or 10 Plate OH Sit-ups
1 Lap Sandbag Drag

Saturday 3/4

9AM Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $5 for all non members which is donated locally.

Coaches Choice…but generally a longer effort more geared toward the cardiovascular fitness spectrum.

Sunday 3/5

Performance & General Fitness
20 Mins for Quality – Pick 1 Pressing Movement from the list below

  • Strict Handstand Push-up (MOD ROM w/Abmat)
  • Strict Ring Dip
  • Barbell, Kettlebell or Dumbbell Strict Press

Match each Pressing Movement with 1 Strict Chin-up (weighted optional) and 3 Heavy Russian Swings. So for example if you did 5 Handstand Push-ups you would then do 5 Chin-ups and 15 Russian Swings. Keep working through the movements till 20 Mins is up.

Crossfit Opens 17.2

10-11AM Open Gym  This is a great time to work on skills you have an interest in but don’t feel like you have the chance to work on during class time. A great format would be 1 min on / 1 min off for 20-30 mins of quality Reps. Skill work should not be rushed when you are trying to dial in technique on say rope climbs.

Movement WOD’s for the Week

30-60  Mins @60%
3 Min Row/Dyne
3 Rounds
3 Inchworm to Push-up
3 KB Halos Per Side
3 Prying Goblet Squats (3 Sec Hold pivot hold@ Bottom)
1 Twisting Spiderman Stretch R/L

30-60  Mins @60%
5 Min Row or Dyne
5 Min Casual Circuit of
5 Brace Squats
5 Plank Ups
5 KB Deadlifts
5 Squat to Stand Stretches
5 Up to Down Dogs

Finish all MOV WOD’s with 1-2 Mins Per Side of
Couch Stretch
Calf Stretch

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