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AnnouncementsLifting Schedule for the week:
Squat on Wednesday
Press on ThursdayCommonwealth CrossFit – WODStrengthClean and Jerk10 Minute EMOM 1 …

Commonwealth CrossFit – WODSkillTurkish Get UpNot for time:
Accumulate 6 full get-ups on each sideMetconMetcon (AMRAP – Rounds and Reps)10 Minute A…

Commonwealth CrossFit – WODMetconMetcon (3 Rounds for reps)With a partner
10 Minute AMRAP
5 Dumbbell front squats (50/35)
5 Burpees
Then:
10 Minute…

Commonwealth CrossFit – WODStrengthBack Squat (4×5)1×5 @ 55%
1×5 @ 65%
1×5 @ 75%
1×5 @ 85%Bench Press (5RM + volume sets )Build up …

Commonwealth CrossFit – WODStrengthShoulder Press (4×5)1×5 @ 55%
1×5 @ 65%
1×5 @ 75%
1×5 @ 85%MetconMetcon (Time)3 Rounds
50 Wallba…

Commonwealth CrossFit – Specialty Classes1. Front Squats- Find a 3rm. Pause 3sec. at the bottom on the 1st rep only. Then do 2×3 -10% last set …

Commonwealth CrossFit – WODMetconMetcon (Time)21-15-9
Snatches (135/95)
Ring dipsAfter PartyOverhead Squat (5-3-1-3-3)From the rack.

Commonwealth CrossFit – WODMetconMetcon (Time)With a partner
3 Rounds
30 Cal bike
30 Burpee box jump overs (24″/20″)
30 Amercian swings (70/53)One …

Monday June 19, 2017 Barbell D1

Commonwealth CrossFit – Specialty Classes1.Back Sqauts-65%x5,70%x5,75%x5, 80%x3,85%x3
2.Pause Snatch (2 sec hold, below, above …

Commonwealth CrossFit – WODMetconMetcon (AMRAP – Rounds)10 Minute AMRAP
1 Deadlift
1 Hang power clean
1 Front squat
1 Shoulder to overhead
*Full co…

Commonwealth CrossFit – WODMetconMetcon (AMRAP – Rounds and Reps)10 Minute AMRAP
50 Double unders
20 Hand-release push-ups
20 Sit-upsAfter PartyMet…

Commonwealth CrossFit – WODMetconMetcon (Time)With a partner
800m run
100 Pull-ups
100 Toes to bar
100 Dumbbell snatches (50/35)One person working …

Commonwealth CrossFit – WODMetconMetcon (Time)5 Rounds
500m row
400m medball run (20/14)

Commonwealth CrossFit – WODStrengthBack Squat (4×6)1×6 @50%
1×6 @60%
1×6 @70%
1×6 @80%MetconMetcon (Time)60 cleans (115/75)

Commonwealth CrossFit – WODStrengthShoulder Press (4×6)1 x6 @50%
1 x6 @60%
1 x6 @70%
1 x6 @80%MetconMetcon (Time)40 Thrusters (75/5…

Commonwealth CrossFit – WODStrength1 Snatch + 2 Overhead squats (x6)Any snatch squat or power.MetconMetcon (Time)12-9-6
Muscle-ups
Overhead squats …

Commonwealth CrossFit – WODMetconMetcon (Time)2 Rounds
10 Deadlift (275/185)
10 Strict Handstand push-ups
20 PistolsAfter PartyNot for time:
1k row

Commonwealth CrossFit – WODMetconMetcon (AMRAP – Rounds and Reps)15 Minute AMRAP
20 Ground to overhead with plate (45/25)
20 Overhead lunges with p…

Commonwealth CrossFit – WODMetconMetcon (Time)With a partner
3 Rounds
50 Cal row
50 Wallballs (20/14)
10 Bar muscle upsOne persone working at a tim…

Commonwealth CrossFit – WODStrengthSnatch Grip Deadlift (3×3)Power Snatch (3×3)Squat Snatch (6×1)Snatch Pull (3×3)

Commonwealth CrossFit – WODStrengthShoulder Press (4×8)1×8 @ 45%
1×8 @ 55%
1×8 @ 65%
1×8 @ 75%MetconMetcon (Time)4 Rounds
20 Medbal…

Commonwealth CrossFit – WODMetconMetcon (AMRAP – Rounds and Reps)20 Minute AMRAP
400m run
20 Sit-ups
10 Overhead squats (95/65)

Tuesday June 6, 2017 Tuesday Comp Class 6/6/17

Commonwealth CrossFit – Specialty ClassesStrengthPause Jerk (4×1)Split Jerk (6×1)MetconMetcon (AMRAP – Reps)14 AMRAP
8, 10, 12, 14…
Overhead Squa…

Commonwealth CrossFit – WODStrengthBack Squat (4×8)1×8 @ 45%
1×8 @ 55%
1×8 @ 65%
1×8 @ 75%MetconMetcon (AMRAP – Reps)With a partner…

Commonwealth CrossFit – WODStrengthBack Squat (4×8)1×8 @ 45%
1×8 @ 55%
1×8 @ 65%
1×8 @ 75%MetconMetcon (AMRAP – Reps)With a partner…

Commonwealth CrossFit – WODStrength1 Power clean + 1 Front squat5 sets, ascedning in weight making 1 attempt every 90 seconds.MetconMetcon (Time)5 …

Monday June 5, 2017 Barbell D1

Commonwealth CrossFit – Specialty Classes1.Back Squat- warm up to 4×5 @80%, flat sets
2.Snatch Pull from the ground+Snatch pull from below the…

Commonwealth CrossFit – WODStrength1 Power clean + 1 Front squat5 sets, ascedning in weight making 1 attempt every 90 seconds.MetconMetcon (Time)5 …

Commonwealth CrossFit – WODMetconMetcon (4 Rounds for reps)Tabata Kettlebell deadlift (70/53)
1 Minute rest
Tabata Mountain climbers
1 Minute rest

Saturday June 3, 2017 060317comp

Commonwealth CrossFit – Competitive ClassMetconMetcon (Time)With a partner
3 Rounds
400m run
20 Strict Handstand push-ups
40 Dumbbell snatches (50/…

Commonwealth CrossFit – WODMetconMetcon (Time)With a partner
3 Rounds
400m run
20 Strict Handstand push-ups
40 Dumbbell snatches (50/35)Both partne…

Commonwealth CrossFit – WODMetconMetcon (Time)4 Rounds
100 Double unders
20 Front rack lunges (135/95)12 minute cap.After PartyAccumulate 2 minutes…

Thursday June 1, 2017 Barbell D2

AnnouncementsReminder for schedule changes starting next week:
– AM Barbell class is moving to 5:30am
– New Comp class Tuesday 6:30pm, Friday 5:30…

AnnouncementsReminder for schedule changes starting next week:
– AM Barbell class is moving to 5:30am
– New Comp class Tuesday 6:30pm, Friday 5:30…

Commonwealth CrossFit – WODMetconMetcon (Time)6 Rounds
10 Push press (95/65)
2 Rope climbsAfter PartyMetcon (Time)5 Rounds
200m sprint
1min rest

Thursday June 1, 2017 Barbell D2

Commonwealth CrossFit – Specialty Classes1.Front Squatz- 65%x5,70%x4,75%x4,80%2×3
2.Snatch Pull+Hang power Sn below knee (1+2)- do …

Wednesday May 31, 2017 Barbell D2

Commonwealth CrossFit – Specialty Classes1.Front Squatz- 65%x5,70%x4,75%x4,80%2×3
2.Snatch Pull+Hang power Sn below knee (1+2)- do …

Commonwealth CrossFit – WODMetconMetcon (Time)21-15-9
Deadlift (225/155)
Bar facing burpeesAfter PartyDeadlift (3×3)Bench Press (3×5)

Commonwealth CrossFit – WODMetconRow/MB sit-up ladder (Time)500m row
30 Med ball sit-ups (20/14)
1000m row
20 Med ball sit-ups
2000m row
10 Med bal…

Monday May 29, 2017 Barbell- Memorial Day Workout

Commonwealth CrossFit – Specialty ClassesWarm ups then 3×10 box jumps.
1.BackSquats- 6 sets of 5. In- between sets do 10 v-ups. 55%, 60%x2…

Commonwealth CrossFit – WODHappy Memorial Day! Thank you to all of our vets!…Murph…Let’s do this!MetconMurph (Time)For Time:
1-Mile Run
100 Pul…

Commonwealth CrossFit – WODMetconMetcon (No Measure)20 Minute EMOM
Odd: 30 sec Hollow hold
Even: 30 sec Handstand walk

Saturday May 27, 2017 052717comp

AnnouncementsMurph Reminder and Notes:
We are probably only going to run two heats of Murph. the first heat will begin their warmups at 10:00 AM. …

AnnouncementsMurph Reminder and Notes:
We are probably only going to run two heats of Murph. the first heat will begin their warmups at 10:00 AM. …

Commonwealth CrossFit – WODMetconMetcon (Time)6 Rounds
10 Russian swings (70/53)
10 Box jumps (24″/20″)
10 Sit-upsAfter PartyBack Squat (3×8)Same w…

Commonwealth CrossFit – WODMetconMetcon (Time)21-15-9
Dumbbell snatches (50/35)
Ring dipsSingle DB, alternating reps.After PartyMetcon (Time)With a…

Thursday May 25, 2017 Barbell D2

Commonwealth CrossFit – Specialty Classes1. Warm-up- Wall Squats 4×10 (hands behind head, toes touching the wall, spread knees wide, don’t fall dow…

Wednesday May 24, 2017 Barbell D2

AnnouncementsReminder that we have a different schedule on Monday for Memorial Day! Heats are up in Wodify and you can sign up now. We’ll be havin…

Wednesday May 24, 2017 Barbell D2

Commonwealth CrossFit – Specialty Classes1. Warm-up- Wall Squats 4×10 (hands behind head, toes touching the wall, spread knees wide, don’t fall dow…

AnnouncementsReminder that we have a different schedule on Monday for Memorial Day! Heats are up in Wodify and you can sign up now. We’ll be havin…

Commonwealth CrossFit – WODStrengthMetcon (Weight)10 Minute EMOM
Even: 1 Squat snatch + 2 OHS
ODD: 30 sec hollow hold with pvc overheadComplex asce…

Monday May 22, 2017 barbell d1

Commonwealth CrossFit – Specialty Classes1. back squats w/ 5sec. pause- ( pause 1-2in. above bottom postion and stand straight up, don’t bounce out…

Commonwealth CrossFit – WODStrengthBench Press10-8-6-4-2. Unbroken sets.MetconMetcon (Time)30 Burpee Bar Muscle-ups

May 2017 Community News

Hello Commonwealth!

We hope you are all doing well, here is our latest installment of Community News for May 2017. You guys are doing some cool …

Saturday May 20, 2017 Programming Notes/ Extra Classes Coming!

Hi Commonwealth Athletes!

I just wanted to reach out to update everyone with a brief overview of our programming plans for the next strength cy…

Commonwealth CrossFit – WODStrengthOverhead Squat (4×8)These are flat, meaning same weight across all sets. From the rack.MetconMetcon (Time)10 Rou…

Commonwealth CrossFit – WODStrengthDeadlift (4×5)Ascending in weight, finishing at or above workout weight.MetconMetcon (AMRAP – Reps)12 Minute AMR…

Wednesday May 17, 2017 Barbell D2

Commonwealth CrossFit – Specialty Classes1.3×10 Wall Squats (hands behind head, toes touching wall, spread knees wide, don’t fall down)
2.Front Squ…

Commonwealth CrossFit – WODMetcon800m medball run, partner burpees (Time)With a partner
3 Rounds

800m med ball run
50 burpees over partnerBoth par…