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WOD: March 21, 2007

Do a Tabata set of one of the following AirSquat Rower (for calories) Pullups Sit-ups Push-ups Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, or Push-ups. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals.

WOD: March 19, 2007

Complete as many rounds of the following in 15 mins 5 pull ups (sub body-rows)10 pushups15 air squats Post complete rounds and any extra reps to comments Compare to 1/15/07

WOD: March 16, 2007

Complete as many rounds in 12 minutes as you can of: 8 Dumbbell presses8 Push-ups Post rounds completed to comments. compare to 01/27/07

WOD: March 14, 2007

Front Squat5 • 5 • 5 • 5 • 5 Post loads to comments L-sit 1min totalHandstand 1min total Front Squat video Front Squat details Elbow Position If you can’t figure out the elbows do it like this for now.

WOD: March 12, 2007

100 Pull-ups Do these on the gravatron.Add one extra plate than you normally use for pull-ups.(If you normally use 85 # use 100#.) Post time to comments. Don’t do any (or only a few) pull-ups in the warm-up.

WOD: March 9, 2007

Run .25 miles20 squats15 pull-ups30 push-ups15 pull-ups20 squatsRun .25 miles Post time to comments

WOD: March 7, 2007

Deadlift 5-5-5-5-5 reps Post loads to comments.

WOD: March 5, 2007

Five rounds for time of:Row 250 meters10 Push-ups Post time to comments. Run 200 meters (.13 miles) if you don’t have a C2 Rower.

WOD: March 3, 2007

Three rounds, 21-15- and 9 reps, for time of:Sumo Deadlift High PullPull-ups Post time to comments.

WOD: February 28, 2007

Complete as many rounds of the following as you can in 2minsPush-Press 7xPush-Up 5x Rest 1 min. Repeat work and rest for a total of 5 rounds

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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.