CrossFit Gloucester

You can log into Wodify here but the app is not working.  Here is tomorrows WOD:

Strength:

     Hang power clean

Metcon:

 For Time:

• 400m Run

• 10 power Cleans

• 30 Push Ups

• 60 Wall Ball

• 30 Push Ups

• 10 power Cleans

• 400m Run 

We will now be posting our WOD's in Wodify nightly at 7:30 so make sure to check out the WOD when you log into your classes for the week!  If you have any questions about Wodify, ask a Coach!

With a Partner:

20 Minute AMRAP:

• 100/80 Calorie Machine

• 50 Burpee Box Jumps

• 50 Pull Ups

For Time:

• 150’ Walking Lunge

• 100 Air Squats

• 75 Toes to Bar

• 50 Single Arm Dumbbell Push Press

• *EMOM 3 burpees

3 Rounds, 1 Minute Per Station:

• Max Reps Kettlebell Swings

• 1 Minute Rest

• Max Reps Ab Mat Sit Ups

• 1 Minute Rest

• Max Reps Power Snatch

• 1 Minute Rest

• Max Reps Rope Climbs

• 1 Minute Rest

Strength:

     Front Squat

Metcon:

10 Minute AMRAP:

• 5 Bench Press

• 10 Dumbbell Hang Power Clean

• 20 Air Squats

Metcon:

4 Rounds:

• 30/25 cal Airdyne

• 5 Muscle Ups

• Rest 2 min

Cash Out:

• 3 x 30’ Handstand Walk

• OR

• 3 x :30 Handstand Hold

• 3 x :45 Plank Hold

We will be starting our switch to Wodify on Monday (still sign into MindBody for next week).  You should have received an email tonight that prompted you to sign your waiver electronically.  On Monday, you will receive a second email with details of what you need to do...

Strength:

     Push Press

Metcon:

18-15-12-9

• Push Press

• Toes to Bar

• Burpees