Wods

Tuesday May 8, 2018

Billerica Crossfit - 180512 Saturday

9am Class

Hero WOD Otis

15min AMRAP

1 Back Squat
1 Shoulder Press
1 Deadlift

2 Back Squats
2 Shoulder Press
2 Deadlifts

3 Back Squats
3 Shoulder Press
3 Deadlifts

.....and so on 
RX Weights:

1.5x Bodyweight Back Squat and Deadlift
3/4 Bodyweight Shoulder Press

Tuesday May 8, 2018

Billerica Crossfit - 180510 Thursday
6:30am 8am 5:15pm 6:15pm 7:15pm 

Strength
Push Press
4x8 @70%

WOD

12 min AMRAP

1 Clean and Jerk 185/125
3 Box Jumps
5 Burpees 

Tuesday May 8, 2018

Billerica Crossfit - 180509 Wednesday
6:30am 5:15pm 6:15pm 7:15pm 

Strength

Back Squats

4x8 @ 70%

WOD

20 Min AMRAP

10 Front Squats 115/75
10 Push Ups
10 Pullups 

Tuesday May 8, 2018

Billerica Crossfit - 180508 Tuesday

6:30am 8am 5:15pm 6:15pm 7:15pm 

Strength
Rowing 5x500m

WOD

4min AMRAP 

400m Run 
AMRAP Alternating Dumbell snatches (50/35)

4min AMRAP

400m Run 
AMRAP Wall Balls

4min AMRAP

400m Run 
AMRAP KBS (70/53) 

Sunday May 6, 2018

Billerica Crossfit - 180507 Monday

6:30am 5:15pm 6:15pm 7:15pm 

Strength
Deadlifts 8x3 Increasing

WOD 

For Time

21-15-9 
Clean and Jerks 135/105
Abmat Situps

2min Rest

15-12-9
thrusters 115/105
Burpees 

Sunday April 29, 2018

Billerica Crossfit - 180505 Saturday

9am Class

WOD

"The Angry Mexican"

30min AMRAP

5 Box Jumps
5 Burpees
5 Hang Cleans 115/75
5 Push Press 115/75
5 Thrusters 115/75
400m Run

Sunday April 29, 2018

Billerica Crossfit - 180503 Thursday
6:30am 8am 5:15pm 6:15pm 7:15pm

Strength

Back Squats

4x10 @60%

WOD

20min AMRAP

5 Power Cleans 185/125
10 T2B
15 Air Squats

Sunday April 29, 2018

Billerica Crossfit - 180502 Wednesday

6:30am 5:15pm 6:15pm 7:15pm

Strength

Clean and Jerks

8x2 Increasing

WOD

40-30-20-10

Wall balls
Pushups
abmat situps

Sunday April 29, 2018

Billerica Crossfit - 180501 Tuesday

6:30am 8am 5:15pm 6:15pm 7:15pm

Deadlifts
5x5 Increasing

WOD

Helen

3 Rounds for time

400m Run

21 KBS 53/35

12 Pullups

1 2 3 51

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