Workouts for 7/15 – 7/21

Congrats to ALL the Blackburn Challengers who finished the always impressive 20+ mile stint around Cape Ann! You are all so very inspiring!



Join us Thursday 7/18 for some CFCA KICKBALL!

Where: Plum Cove Field

When: 6-9PM

Kickball first and then we’ll hit the beach for some beers/snacks or a quick dip in the ocean.



Monday 7/15


E2MOM10 for Quality
3 Deadlifts
3 Hang Cleans
3 Shoulder to OH

*Shoulder to OH will be the limiting factor for weight. Pick a weight that is challenging but no so challenging that you take the full 2 minutes to do this complex. This is an opportunity for quality work and form as focus.

With a partner
4 Rounds (2 each):
10 Deadlifts
10 Over the Bar (OTB) Burpees

4 Rounds (2 each):
10 Hang Cleans
10 OTB Burpees

4 Rounds (2 each):
10 Shoulder to Overhead
10 OTB Burpees

*Switch every round. This should be lighter weights to move fast.




Tuesday 7/16


2,000 Meter Row/Ski or 200 Cals AD

*Every 3 Minutes
10 Kettlebell Swings (70/53)
30 Double Unders


Pull-Up/Muscle-Up Work:

3 sets of 2-3 Negative (Weighted or Body weight). Resting 1-2 minutes in between (Be patient and actually rest. It’s important).


5 set of 10-15 Scapular Pull-Ups


3 sets of 2-3 false grip banded transitions from low rings


3 sets of 2-3 jumping transitions from the high rings (on a box)





Wednesday 7/17


Every 2MINS for 12MINS (6 rounds)
5-10 Pull-Ups (Strict, L, Weighted, Ring Rows)
5-10 Push-Ups/Dips (Rings, Stationary bar)


3 Rounds
30 Air Squats
20 DB Hang Cleans
10 Toes 2 Bar
5 Pull-Ups
200m Run

Part 1: Make each pull and push challenging based on your current level of ability.




Thursday 7/18 (No Open Gym/Grinder)

SPORTS NIGHT is at 6PM (see above or FB for details)


For Completion:
1000m Row
100 Double Unders
21 Power Snatches (95/65)

750m Row
75 Double Unders
15 Power Snatches (95/65)

500m Row
50 Double Unders
9 Power Snatches (95/65)


Core Circuit – coaches choice




Friday 7/19


With a partner

Hill Loop or 1000m

2 Rounds
20 Burpees
40 Wallballs
60 KB Swings
80 Box Jumps
100 Sit-Ups

Hill Loop or 1000m



Saturday 7/20

9AM Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $10 for all non members.

Coaches Choice



Sunday 7/21


Every 5 Minutes for 30 minutes

500m Row
1 lap sled push

75/50 Cals AD
1 lap sled push

400m Run
1 lap sled push

*whatever time left over you get done in the 5 minutes, is yours for rest.