Powdermill CrossFit - Fitness in Acton, Maynard, Concord, Stow

Saturday 5 rounds for time with a partner:
20 pull-ups
30 wall-ball shots (14/20 lb) (9/10 ft)
400-m run
– Divide pull-ups and wall-ball shots evenly, and run together.

Last C-WOD is tonight!! Come on in!!

Friday. For time:
4-8-12-16-20-24
Alternating DB hang power cleans
2-4-6-8-10-12
Burpees over the DB

Thursday Heavy Day. Sn**ch!!

Wednesday- Great! Can send more details if that helps as well
RX
AMRAP 10:
4 handstand push-ups
8 knees-to-elbows
12 single-leg squats

INTERMEDIATE
AMRAP 10:
2 handstand push-ups
6 knees-to-elbows
8 single-leg squats

BEGINNER
AMRAP 10:
4 pike push-ups
8 lying leg raises
12 alternating lunges

Monday! RX

5 rounds for time:
50 double-unders
10 thrusters (95/135 lb)

SCORE:
TOTAL TIME
INTERMEDIATE

5 rounds for time:
30 double-unders
10 thrusters (85/115 lb)

SCORE:
TOTAL TIME
BEGINNER

5 rounds for time:
50 single-unders
10 thrusters (35/45 lb)

SCORE:
TOTAL TIME
SKILL WORK

Pre-workout:
On a 10:00 clock:
Build to a heavy 3-rep push press

Rise and Grind!!

Saturday. Ladder Nancy. RX

For time:
5 overhead squats (125/185 lb)
400-m run
10 overhead squats (105/155 lb)
400-m run
15 overhead squats (95/135 lb)
400-m run
20 overhead squats (65/95 lb)
400-m run
25 overhead squats (35/45 lb)
400-m run

SCORE:
TOTAL TIME
INTERMEDIATE

For time:
5 overhead squats (95/135 lb)
400-m run
10 overhead squats (75/115 lb)
400-m run
15 overhead squats (65/95 lb)
400-m run
20 overhead squats (55/75 lb)
400-m run
25 overhead squats (35/45 lb)
400-m run

SCORE:
TOTAL TIME
BEGINNER

For time:
2 overhead squats (35/45 lb)
200-m run
4 overhead squats (35/45 lb)
200-m run
6 overhead squats (35/45 lb)
200-m run
8 overhead squats (35/45 lb)
200-m run
10 overhead squats (35/45 lb)
200-m run

SCORE:
TOTAL TIME

Friday. Don’t miss the C-WOD announcement in the story! 8 rounds for time with a partner:
40 double-unders
20 GHD sit-ups or 50 sit ups
– Partners alternate complete rounds.

Thursday AMRAP 12:
200-m run
50-ft handstand walk
10 box jump-overs (20/24 in)
– Step down from the box.

1RM Thruster

6 pm class is ON!!