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WOD: September 17, 2007

Three rounds for time:Run 400 meters1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)12 Pull-ups Post time to comments. Scale pull-ups and swings as needed.

WOD: September 14, 2007

Complete the following for time 35 Push-ups35 Sit-ups35 Air Squats post time to comments

WOD: September 12, 2007

Press 5 • 5 • 5 • 5 • 5 post loads to comments.

WOD: September 10, 2007

5 rounds for time 20 Air Squats20 Walking Lunges20 Box Jumps post time to comments.

WOD: September 7, 2007

Run, walk or crawl on a treadmill for 20:00 min Set incline to 1.0% to simulate outdoor conditions. Post distance to comments

WOD: September 5, 2007

Do CFWU 2x without the pull-ups then the following. Weighted Pull-ups 5-5-5-5-5 reps Post loads and bodyweight to comments. Be sure to use the gravitron and rest all you want between reps. Compare to 7/11/07

WOD: September 3, 2007

Do Tabata sets of two of the following * AirSquats* Push-ups* Sit-ups* Pull-ups Tabata Intervals – For twenty seconds do as many reps of the assigned exercse as you can – then rest 10 seconds.Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the total number of reps for all sixteen intervals. Compare to 3/28/07

WOD: August 31, 2007

Complete as many rounds in 15 minutes as you can of: 5 SDHP5 Front Squats5 Push Press Post rounds completed to comments. Try using 10 or 12 pound dumbbells. Remember to drive these movements with your legs! compare to 7-23-07

WOD: August 29, 2007

Do CFWU 2x without the pull-ups then the following. Weighted Pull-ups 5-5-5-5-5 reps Post loads and bodyweight to comments. Be sure to use the gravitron and rest all you want between reps.

WOD: August 27, 2007

Do Tabata sets of the following * AirSquats Tabata Intervals – For twenty seconds do as many reps of the assigned exercse as you can – then rest 10 seconds.Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the total number of reps for all eight intervals.

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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.