Monthly Archives: September 2015

Thursday – 10.1.15 – Power Up

Throwback from 2011…Guess who?!   Strength EMOM x 10 1 Power Clean + 1 Power Jerk + 1 Split Jerk (as heavy as possible – hold the catch of split jerk x 2 seconds) WOD 15-12-9-6-3 HSPU Hang Power Clean (Crx 185/125 – Rx 135/95 – L1 95/65) **1 Rope Climb after each couplet  


Wednesday – 9.30.15 – Bulgarian Squats + Rounds For Reps

OG’s reunited     Strength: 5×5 Bulgarian Squat WOD: 5 Rounds For Reps: 45 seconds work/15 seconds rest Air Squat Hollow Rock Sled Push (135/90) x 20meters each 45 seconds Double Under


Tuesday – 9.29.15 – KB Snatch + Partner WOD

  Skill: KB Snatch   WOD: Teams of 2: AMRAP 25 5 Deadlift (Crx 225/155 – Rx 185/125 – L1 135/95) 5 (R) Arm KB Snatch (53/35) 5 (L) Arm KB Snatch 5 Lateral Bar Burpee Pacer = 600m Run  


Monday – 9.28.15 – Re-Test

      Strength: 1rm Squat Clean Thruster WOD: “Jackie” For Time: 1k Row 50 Thrusters (45) 30 Pull Up


Saturday – 9.26.15 – Team WOD

Fit Wars II registration is now live!  Like last year, we are capping this at 150 athletes so sign up fast.  We also have limited spots for vendor village so please send me an email (rick@marlborocrossfit.com) if you are interested in having a booth.  Use the link below to register for the event. FIT WARS


Friday – 9.25.15 – Snatch EMOM + 300’s WOD

Fit Wars II registration is now live!  Like last year, we are capping this at 150 athletes so sign up fast.  We also have limited spots for vendor village so please send me an email (rick@marlborocrossfit.com) if you are interested in having a booth.  Use the link below to register for the event. FIT WARS


Thursday – 9.24.15 – FIT WARS II IS LIVE!

Fit Wars II registration is now live!  Like last year, we are capping this at 150 athletes so sign up fast.  We also have limited spots for vendor village so please send me an email (rick@marlborocrossfit.com) if you are interested in having a booth.  Use the link below to register for the event. FIT WARS


Wednesday – 9.23.15 – Jerks + Couplet

Yes, that is a 53lb KB Swing with one arm!  NO EXCUSES     Strength: 4 sets (AHAP) 1 Push Press + 1 Push Jerk + 1 Split Jerk WOD: Every 4 minutes x 16 minutes 400m Run 12 Shoulder to Overhead (Crx 185/125, Rx 135/95, L1 95/65)


Tuesday – 9.22.15 – Back Squats + Chipper

Proud dad moment!     Strength: 5 x 4 Back Squat (1st rep of each set – follow 32×0 tempo) WOD: For Time: 100 Double Unders 80 Sit Ups 60 OHWL (45/25) 40 T2B 20 Deadlift (255/175)


Monday – 9.21.15 -Power Clean AMRAP’s

Such an amazing day – Autism WOD 2015!           WOD: AMRAP 6 10 Power Cleans (135/95) 10 Lateral Bar Burpees Rest 3 minutes AMRAP 4 6 Hang Power Cleans (135/95) 6 Ring Dips Rest 2 minutes AMRAP 2 Max Lateral Bar Burpees