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WOD: April 2, 2007

Run 400m Complete 4 rounds 5 pull ups (sub body-rows) 10 pushups 15 air squats Run 400m Post time to comments

WOD: March 30, 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 compare to 2/09/07 or 1/22/07

WOD: March 28, 2007

Do Tabata sets of the following * AirSquats * Rest 1 min * Push-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.

WOD: March 26, 2007

Complete the following for time 35 Push-ups35 Sit-ups35 Air Squats post time to comments compare to 2/16/07or 1/12/07 or 11/13/06

WOD: March 23, 2007

Push press 3-3-3-3-3-3-3 reps Post loads to comments. L-sit 1min total

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.

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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.