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CrossFit Peabody Workout of the Day: Back Squat Intervals

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Barbell Strength:

Back Squats – Complete one set every 2 minutes:

1, 6, 1, 6, 1, 6

Strength Notes: Build up quickly, adjust the weight for each set! At the end, the set of 1 should be the heaviest single, and the set of 6 should be the heaviest 6.

Metabolic Conditioning:

Every minute, on the minute, for 9 minutes:

1st minute: Row 150 Meters

2nd minute: 10 DB Shoulder to Overhead 50/35

3rd minute 30 Double Unders

Score is max at each station with same weight.  Score is Total Meters Rowed + Total Reps Shoulder to Overhead + Total Double Unders

CrossFit Peabody Workout of the Day: Hang Power Cleans

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Monday December 5, 2016

Barbell Strength:

Power Cleans every 90 seconds for 9 minutes (6 total sets)

Fitness: Hang Power Clean x 3 reps

Comp/Sport: Power Cleans x 2 reps (Touch and go)

Metabolic Conditioning:

Complete 2 minutes MAX effort. Rest 2 minutes. Repeat for a total of 5 rounds.

Fitness: 200 meter Row

10 Jumping Pullups

10 Pushups

Then…

In the remaining time, AMRAP

Power Cleans 115/75 or Russian Kettlebell Swings 53/35

Competitor/Sport

200 meter Row

4 Muscle Ups/6 Chest to Bar Pullups

Then…

In the remaining time, AMRAP

Power Cleans 155/105

CrossFit Peabody Workout of the Day: Benchmark WOD 3 Wise Men

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Saturday December 3, 2016

Skill/Strength:

Movement Prep and Strategy Review for Benchmark WOD

3 Wise Men

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Comp: 135/95, Fitness 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans  (Comp: 135/95, Fitness 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots 20/14


Finisher: Coaches choice

CrossFit Peabody Workout of the Day: Overhead Squats

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Thursday December 1, 2016

Barbell Strength:

Part ONE:

In 15 min, find a 1RM OHS from a rack

work up in weight – we’ve been working these progressions for a few weeks not both with snatching, overhead squat, and handstand positional work/push ups…see where you’re at & how much you’ve improved!

Fitness: work sets of 3 Overhead Squats or 3 Front Squats

Part TWO:

Max Rep: One attempt —> Fitness:

Fitness: hand release push ups – once you break plank or rest on ground – set is over

Competitor: Strict handstand pushup/Kipping handstand pushups

Metabolic Conditioning:
With a 7 min clock:
1k row (note time)
remaining time is max rep double unders

CrossFit Peabody Workout of the Day: Lunges and Running

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Wednesday November 30, 2016

Strength:

Complete 4 sets:

A1. 12 Alternating Lunges (total)

Rest 30 seconds

A2. 15 Weighted Sit Ups

Rest 30 seconds

Metabolic Conditioning:

Complete 3 rounds for time:

400 meter Run

21 Russian Kettlebell Swings

21 Alternating Lunges

400 meter Run

15 Russian Kettlebell Swings

15 Alternating Lunges

400 meter Run

9 Russian Kettlebell Swings

9 Alternating Lunges

Rx 53/35

CrossFit Peabody Workout of the Day: Back Squats and Chippers

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Tuesday November 29, 2016

Barbell Strength:

Complete 5 sets:

5 Back Squats

*Rest 90 seconds – 2 minutes between sets

Metabolic Conditioning:

Chipper WOD – Kettlebell Crusha

For time, as far as you can go in 18 min

50 Kettlebell Swing 

40 Kettlebell Front Squat

30 Pull Ups 

20 Kettlebell Lunges 

10Single Arm Kettlebell Thruster 

20 Kettlebell Lunges

30 Pull Ups 

40 Kettlebell Front Squat

50 Kettlebell Swing 53/35

Rx 53/35 *Same weight throughout workout