Chelsea Fitness Training Centre


8/11/18 - 8/22/18 Programming

8/11/18 Saturday CrossFit

WOD: Impressed

AMRAP 15:

1 Rope Climb

12 Double Dumbbell Push Press (50/35)

1 Rope Climb

100 Meter Weighted Run

 

8/11/18 Saturday All Out

WOD: Impressed

AMRAP 15:

1 Rope Climb / Pull up on rope from floor

12 Double Dumbbell Push Press

1 Rope Climb / Pull up on rope from floor

100 Meter Weighted or Non Weighted Run / Walk

8/12/18 Sunday CrossFit

WOD: Doce

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

 

rest 4 minutes

 

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20)

 

rest 4 minutes

 

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)

 

8/12/18 Sunday All Out

WOD: Doce

AMRAP 4:

27/21 Calorie Row / Bike

21 DB Hang Power Cleans

15 Burpee Box Step Overs (24/20) or Just Burpees

 

rest 4 minutes

 

AMRAP 4:

27/21 Calorie Row / Bike

21 DB Hang Power Cleans

15 Burpee Box Step Overs (24/20) or Just Burpees

rest 4 minutes

 

AMRAP 4:

27/21 Calorie Row / Bike

21 DB Hang Power Cleans

15 Burpee Box Step Overs (24/20) or Just Burpees

8/13/18 Monday CrossFit

WOD: “31 Heroes

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan.

 

The 31 Heroes WOD (workout of the day) was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.

AMRAP (with a Partner) in 31 minutes

8 DB or Barbell Thrusters depending on ability (155/105# FOR BB)

6 Up-Downs on Rope / Rope Climbs

11 Box Jumps / Step Ups (30/24in.)

8/13/18 Monday All Out

 Same as CrossFit 

8/14/18 Tuesday CrossFit

 

Strength / Conditioning:

Back Squat

5 Sets of 3

 

Front Rack Reverse Lunge

3 Sets of 12

 

Sore Subject

Alternating Tabata x 8 Minutes:

Back Squat (45/35)

Double Unders

8/14/18 Tuesday All Out

 same as crossfit

 

8/15/18 Wednesday CrossFit

WOD: Liquid Metal” (Initially called Liquid Cocaine on the Comp Train site but I did not feel this was appropriate to write on the board in our classes!)

5 Rounds:

5 Power Clean and Jerks (155/105)

10 Chest to Bar Pull-ups / Pull- Ups

 

8/15/18 Wednesday All Out

WOD: Liquid Metal” (Initially called Liquid Cocaine on the Comp Train site but I did not feel this was appropriate to write on the board in our classes!)

5 Rounds:

5 DB Hang Power Clean and Push Press

10 Pull-ups / 5 DB Bent over rows each side

 

8/16/18 Thursday CrossFit

WOD:  Fortitude

Alternating On the Minute x 30 (15 Rounds):

Even Minutes 15/12 Calorie Row

Odd Minutes 15 Burpees

 8/16/18 Thursday All Out

same as crossfit

8/17/18 Friday CrossFit

 

WOD: Deadpool

On the 3:00 x 7 Rounds (21 Minutes):

21 AbMat Sit-Ups

14 Medicine Ball Squat Jumps (30/20)

7-6-5-4-3-2-1 Deadlifts

 8/17/18 Friday All Out

same as crossfit

 

8/17/18 Friday Kids Class

 

WOD Kenobi

Buy In: Run on sidewalk in front of box to Biggby and back. Make sure to walk kids across stop together as a group (As athletes finish, they hold a front plank on grass until everyone returns)

Then

15 min AMRAP

5/5 Single Arm DB Hang Clean + Push Press

15 Hanging Knee Raises / Toes-to-Rig

20 Box Jumps / Step Ups

Then

Cash Out: Run on sidewalk in front of box to Biggby and back. Make sure to walk kids across stop together as a group (As athletes finish, they hold a front plank on grass until everyone returns)

8/18/18 Saturday CrossFit

 

 

WOD: Cement Mixer

On the 3:00 x 7 Rounds:

400 Meter Run / 500m Row

12 Toes to Bar

8/18/18 Saturday All Out

WOD: Cement Mixer

On the 3:00 x 7 Rounds:

200 - 400 Meter Run / 500m Row

12 Toes to Bar / Knee Raises / V-Ups

 

8/19/18 Sunday CrossFit

 

WOD:  Limitless

Teams of 3:

AMRAP 7:

100/70 Calorie Assault Bike / ROW

Max Clean and Jerks (135/95)

 

Rest 3 Minutes

 

AMRAP 6:

80/60 Calorie Assault Bike / ROW

Max Power Snatches (115/80)

 

Rest 3 Minutes

 

AMRAP 5:

60/40 Calorie Assault Bike / ROW

Max Thrusters (95/65)

8/19/18 Sunday All Out

Same as CrossFit with following changes

Limitless

Teams of 3:

AMRAP 7:

100/70 Calorie Assault Bike / ROW

Max DB Hang Clean and Press

 

Rest 3 Minutes

 

AMRAP 6:

80/60 Calorie Assault Bike / ROW

Max DB Power Snatches

 

Rest 3 Minutes

 

AMRAP 5:

60/40 Calorie Assault Bike / ROW

Max DB Thrusters

8/20/18 Monday CrossFit

 

WOD:  Catch Fire

3 Rounds For Time:

1,000 Meter Row / 2000m Bike / 800m Run

200 Meter Farmers Carry (50s/35s)

100ft. Walking Lunge

 

8/20/18 Monday All Out

same as crossfit

 

8/21/18 Tuesday CrossFit

 

WOD:  Foul Ball

3 Rounds:

800 Meter Run

30 Wallballs (20/14)

30 Alternating Dumbbell Snatches (50/35)

 

8/21/18 Tuesday All Out

 

WOD:  Foul Ball

3 Rounds:

400 - 800 Meter Run

20 - 30 Wallballs

20 - 30 Alternating Dumbbell Snatches

 

8/22/18 Wednesday CrossFit

 

 

WOD:  Pumped Up Game Changer

21-15-9:

Deadlifts (275/185)

Box Jump (30/24)

8/22/18 Wednesday All Out

WOD:  Pumped Up Game Changer

21-15-9:

Deadlifts (275/185)(225/155)(185/125)

Box Jump (24/20) / Step Ups

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