Category Archives: Movement Class

Cin City from CFNE

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Crossfit New England WOD from Jan 29.

Take 15-20 minutes and build to a heavy

  • 3 x Push Press

Then for time

  • 21 x Push Press @ 95lbs
  • 5 Rounds of Cindy
  • 15 x Push Press @ 195lbs
  • 3 Rounds of Cindy
  • 9 x Push Press @ 95lbs
  • 1 Round of Cindy

One round of Cindy is

  • 5 x Pullups
  • 10 x Pushups
  • 15 x Air Squats

Results: Push Press got up to 150lbs, last time on Jan 9 got to 155lbs. Metcon 12:46.

Dumbbell G2OH and Burpees

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Hotel workout from the Box Programming on Instagram.

Using a single Dumbbell, for time 21-15-9

  • Dumbbell Ground to Overhead @ 50lbs/22.5kg
  • Burpees over the Dumbbell

Rest 2 minutes, then for time 30-15 of

  • Dumbbell Ground to Overhead @ 50lbs
  • Burpees over the Dumbbell

Rest 2 minutes, then for time

  • 45 x Dumbbell Ground to Overhead @ 50lbs
  • 45 x Burpees over the Dumbbell

Results: 5:48-9:32-9:16. For round 1 did all DB Snatches, for round 2 Clean and Push Press, for round 3 a mixture of the two.

Squat Cleans then Abmat Situps, BJs and more Squat Cleans

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Warmed up with 3 rounds of

  • 3 x Hang Power Clean
  • 3 x Front Squats

Started with an empty bar then 65lbs, 95lbs.

Then every 2 minutes for 12 minutes

  • 1 x Hang Squat Clean

Work up to a heavy single.

Then based on a WOD from The Box Programming on Instagram…

AMRAP in 15 minutes

  • 20 x Box Jumps
  • 20 x Abmat Situps
  • 2 – 4 -6 … x Hang Squat Cleans @ 80% from above

Increase the number of Squat Cleans per round by 2 until time is up.

Results: Hang Squat Clean 105-115-125-135-145-155lbs. 80% is 125lbs. Metcon 4 rounds plus 31 reps. Squat Cleans went well, pulling my elbows under the bar instead of pulling the bar to my shoulders, much more like a medball clean.

Kettlebell Swings, Dips, Thrusters and Pullups then Row

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5 rounds

Then for time for time

  • 100 x Kettlebell Swings @ 24kg
  • EMOM stop and do 5 x Ring Dips

Then for time

  • 100 x Sandbag Thursters @ 30lbs
  • EMOM stop and do 3 x Strict Pullups

Results: Used 3kg ball between feet for the Knee Raises. Metcon with KBS 3:57. Metcon with Thrusters 5:45.

Strict Press then Deadlifts, T2B and Burpees

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EMOM for 9 minutes, rest 1 minute between rounds

  • 45 second Handstand Hold
  • 45 second Side Plank Left
  • 45 second Side Plank Right

Then every 2 minutes for 10 minutes

  • 5 x Strict Press @ 65%
  • 5 x Bent Barbell Rows

Then a Crossfit New England WOD from Jan 10…

AMRAP in 15 minutes of (original is 20 minutes)

  • 1 x Deadlift @ 225lbs
  • 10 x Toes to Bar
  • 15 x Burpees over the Bar

Results: Strict Press/Rows @ 95lbs. Metcon 6 rounds plus 1 rep. Reduced it to 15 minutes to fit it into one hour including warm ups.