191019- Saturday WODs



Warm up:

Cardio

Mobility

Barbell warm up

Build to WOD weights



9:00am WOD: Teams of 2

10 minute AMRAP

Rx:

2k Row

Max power cleans (155/105)

Rest 3 minutes

7 minute AMRAP

Rx:

1k Row

Max power cleans (185/125)

Rest 3 minutes

4 minute AMRAP

Rx:

500m Row

Max power cleans (205/145)

Scaled:

KB swings

Sport:

(185/125)

(205/145)

(225/155)

 



11:00am:

Skill/Strength:

Build to a heavy single power clean

WOD:

6 minute AMRAP

Rx:

1k Row

Max power cleans (155/105)

Rest 3 minutes

4 minute AMRAP

Rx:

500m Row

Max power cleans (185/125)

Rest 2 minutes

2 minute AMRAP

Rx:

250m Row

Max power cleans (205/145)

Scaled:

KB swings

Sport:

(185/125)

(205/145)

(225/155)

Mobility:

Circle up 

Share on Facebook
Share on Twitter
Please reload

Recent Posts

November 12, 2019

November 10, 2019

November 9, 2019

November 8, 2019

November 4, 2019

Please reload

Street:
106 Perimeter Rd

Nashua, NH 03063
Phone:

603-595-6400
Email:

info@crossfitnashua.com

  • Facebook Social Icon
  • Instagram Social Icon
  • Twitter Social Icon

CrossFit Nashua

BETTER THAN YESTERDAY

Live closer to Milford, NH? Check out our second location, 

CrossFit Souhegan!