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WOD: November 16, 2021

Power Jerk 5×3 90% Max load from last week with good form 7 rounds 50 foot AG walks 35 Pound Suitcase Deadlift, 20 reps 35 pound Dumbbell Overhead Squat, 10 reps

WOD: November 15, 2021

Front Squat 5X5 @ 83-85% 1rm Rest 4 mins Complete 40 seconds of work at each of the following stations: 135 pound Deadlift 135 pound Hang Power Clean 135 pound Front Squat Rest 120 seconds Repeat once Rest 5 minutes and repeat the series above one more time.

WOD: November 13, 2021

3 rounds Cat Cows x10 Swivel hips x10 rounds Team Workout: 2-3 per team As many rounds as possible in 25 minutes: Row 250m Wall ball 20 reps Bear Crawl 50 feet.

WOD: November 12, 2021

Turkish Get up Take 15 mins to find a 1rm with each hand. 3 rounds Hang Clean 45 seconds Power Jerk 45 seconds Rest 90 seconds Rest 5 minutes Repeat the above once again.

WOD: November 11, 2021

Hang clean 2-2-2-2-2 Power Jerk 2-2-2-2-2 Max load @90% 1rm

WOD: November 10, 2021

Rep Max Front Squat @50% 1rm 3 rounds 35 pound Dumbbell Thrusters 30 seconds 35 pound Dumbbell Snatches 30 seconds Rest 60 seconds Rest 5 mins 3 Rounds Pull-ups, 30 seconds Dumbbell Swings, 30 seconds Rest 60 seconds

WOD: November 9, 2021

Every minute on the minute for 15 mintues: Clean 2 reps @ 75% 1rm “The Chief” Max rounds in 3 minutes of: 1 35 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles.

WOD: November 8, 2021

Front Squat 5X7 @ 80-82% 1rm Rest 4 mins Row 500m @75% effort Rest 4 minutes Row 500m @85% effort Rest 4 minutes Row 500m 110% effort

WOD: November 6, 2021

As many rounds as possible in 60 seconds: 10 Jump touches 12″ 5 Push-ups Repeat 4 times Rest 5 minutes As many rounds as possible in 60 seconds: 35 pound Goblet Squats, 10 reps 35 pound Dumbbell snatches, 10 reps Repeat 4 times

WOD: November 5, 2021

Hang power clean 3-3-3-3-3 Complete as many rounds of the following as possible in 15 minutes: 135 pound Hang Power Cleans, 3 reps Handstand Push-ups 3 reps Add 3 reps to each exercise each round. When you can no longer complete both exercises unbroken reset the rep count to 3 and begin again. Your score is the total number of reps completed. Post Loads and rounds completed to comments

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Have a burning question about our gym or program? 
Want to know if CrossFit Mass is right for you?
Send us an email to info@crossfitmass.com
 or give us a call at 978-494-0606.