Workouts for 7/30 – 8/5

One of the best “try hard”faces in the game! Troy giving it his all on the Dumbbell Snatches.

Friday AM Trail Run: We meet at 6AM outside in front of 38 Curtis Street, Rockport. Pace is super casual conversational (11 min miles) and the distance is usually 3 miles. We are generally back to the cars around 7/7:15AM. We end at the quarry for those that want to jump in and the water is pretty nice right now!

Good Read/Refresher: This should be required reading for all Crossfit Coaches and any members who are looking for longevity which should be pretty much all of you. I’ve posted this in the past but always good to re-read. Those that are doing the WLC, this was written by Andy Patranek who started it.  Read the comments too.

Monday 7/30

3 Rounds
In 2 Mins Complete 10 Russian Swings then Max Cal Row for the remainder
1 Min Off

In 2 Mins Complete 10 Slamballs then Max Cal Airdyne for the remainder
1 Min off

In 2 Mins Complete 10 Dumbbell Push Press then Max Cal Ski for the remainder
1 Min Off


Solo Effort Offset Carries (Complete all 3)
Farmer/Rack Carry 200M (3rd TP)
Rack/OH Carry 200M
Farmer/OH Carry 200M
Rest and Switch Sides as needed to complete the task

Tuesday 7/31

30 Mins – Teams of 3:
P1: Working on Reps
P2 Pacer: Big Loop Sled Drag (interior)
P3: Resting

Min 0-10: Max DH Pull/ Chin-ups/ Ring Rows
Min 10-20: Max Ring Dips/ Ring Push-ups
Min 20-30: Sandbag Ground to OH

Grind through with your team! MOD Movements to challenge your current ability.

5:30-6:30PM: Kettlebell Class

Wednesday 8/1

20 Mins for Quality/Skill Development
Evens: 3-5 Clean & Split Jerks (Treat all as Singles)
Odds: Rest

Use the first 10 mins to Ascend in weight.
The last 8 mins should be as heavy as safely possible to sustain the 3 per min.

Teams of 2 –Ascending Run Relay  (15 Min Cap)
Option to Row or Airdyne (Cals 10/20/30/40/50/40/30/20/10)

Both Partners do ALL intervals.

Work on some Skill/Strength Development with the clean & split jerks then move as fast as possible though the Run alternating with your partner. 

Thursday 8/2

Performance &  Fitness
Deck of Cards
Spades: Russian Swings
Diamonds: Sit-ups
Clubs: Burpees or NPU Burpees
Hearts: Wallballs
*Aces: 1 Lap Sandbag Drag

Good Fun! The objective will be to get through a full deck of cards. Face cards all = 10 Reps. MOD Elements to keep moving for a sustained period of time.  

Friday 8/3

20 Mins for Quality
7-10 Front Squat (Cleaned from floor, BB,DB/KB’s OK)
1 Length Heavy Seated Rope Pull
1 Min Double Under Practice


60 REPS Ground to Overhead Sandbag
Every 20 Reps you must match with one of the following (Do all 3)

  • 20/12 Cal Row
  • 20/12 Cal Ski
  • 20/12 Cal Airdyne

*1 Minute Rest after each Round (example: 20 G2O & 20/12 Cal Row then you rest a minute before starting G2O and Ski etc)

Saturday 8/4

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

Sunday 8/5

10-1 Barbell/DB/KB/Sandbag Complex For Quality – “Not For Time”
Hang Power Cleans
Front Squats
Shoulder to OH
Bent Rows
DH Pull-ups @BW

30 Min Cap.

This is “For Quality” so pay attention to moving well under load and don’t worry about the clock. We’re asking A lot of reps here so just go through at your own pace. We would rather have it be heavier/challenging and you fail to complete 10-1 then the opposite. We fully expect you to put the bar/bell/bag down often to recover. 

GET OUTSIDE! Go do something active for 30-60+ 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 easy sessions per week can really enhance your cardiovascular base which can help with both high intensity performance & recovery.

Mental Restoration: Carve a little time today (but really everyday) to slow down and prep for next week. Plan Meals, stretch out, meditate? Set yourself up for success cause those that fail to plan are planning to fail.

Recovery WOD
“Around the World” for  3-5 Rounds
3 Min Easy Row
3 Min Easy Ski
3 Min Easy Airdyne
3 Min Yoga Flow

Why are these workouts important? These should be easy efforts. Fully conversational or nose breathing only pace (which is REALLY SLOW!) Get blood flowing, flush out soreness and prep the body for the next harder session.

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