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Commonwealth CrossFit – WODMetconMetcon (Time)With a partner
5 Rounds
20 Cal bike
40 Dumbbell Overhead squats (50/35)One person working at a time, …

September 2017 Community News

Hello Commonwealth!

We hope you had a great summer and are settling in for the fall! You guys are doing some cool stuff out there, thank you so …

Commonwealth CrossFit – Specialty ClassesFront Squat (5×4)60%,65%,70%,75%,80%Snatch Pull + hang sn + ohs ( 6 sets, work up to a…

Commonwealth CrossFit – WODStrengthShoulder Press (5×2 flat @ 85-90%)All working sets done at the same weight.MetconMetcon (AMRAP – Rounds and …

Commonwealth CrossFit – Specialty ClassesFront Squat (5×4)60%,65%,70%,75%,80%Snatch Pull + hang sn + ohs ( 6 sets, work up to a…

Commonwealth CrossFit – WODMetconMetcon (Time)1 Mile run
Rest 2 minutes
Then:
5 Rounds
3 Deadlifts (275/185)
10 Sit-upsIf it’s pouring out, row 1600m.

AnnouncementsCubby Cleanout and Locker Room Cleanout is coming the weekend of the 30th and 1st. Please plan to bring your clothing/ shoes/ ropes/ …

AnnouncementsCubby Cleanout and Locker Room Cleanout is coming the weekend of the 30th and 1st. Please plan to bring your clothing/ shoes/ ropes/ …

AnnouncementsCubby Cleanout and Locker Room Cleanout is coming the weekend of the 30th and 1st. Please plan to bring your clothing/ shoes/ ropes/ …

Commonwealth CrossFit – WODMetconMetcon (AMRAP – Rounds and Reps)7 Minute AMRAP
10 American swings (70/53)
30 Double undersAfter PartyNot for time

Commonwealth CrossFit – WODMetconMetcon (Time)With a partner
100 Medball sit-ups (20/14)
80 Chest to bar pull-ups
60 Thrusters (115/75)One person w…

Commonwealth CrossFit – WODMetconMetcon (Time)5 Rounds
12 Toes to bar
400m runAfter PartyNot for time
3 rounds
20 second L-sit
20 second front plan…

Commonwealth CrossFit – WODStrengthDeadlift (5×3)Ascending in weight.MetconMetcon (Time)500m row
30 Hand release push-ups
1000m row
20 Hand release…

Commonwealth CrossFit – Specialty ClassesFront Squat (warm up to 80%, then flat sets 3×5)Drop Snatch (3×5 w/ bar)Hang Snatch (warm up to 80&#37…

Commonwealth CrossFit – Specialty ClassesFront Squat (warm up to 80%, then flat sets 3×5)Drop Snatch (3×5 w/ bar)Hang Snatch (warm up to 80&#37…

Commonwealth CrossFit – WODStrengthSnatch Balance (5×3 Flat)From the rack, catching in the power position. Focus on speed under the bar and a full …

Commonwealth CrossFit – WODStrengthBack SquatEstablish a heavy 3 rep for the day.MetconMetcon (Time)5 Rounds
30 Wallballs (20/14)
30 seconds rest

Commonwealth CrossFit – Specialty ClassesFront Squat (3RM)3RM (1st rep paused 3 sec), then -10% not paused for 3 x 3 (last set is 3+)Snatch (se…

Commonwealth CrossFit – WODMetconMetcon (Time)21 Squat cleans (135/95)
15 Bar muscle-ups
15 Squat cleans
12 Bar muscle-ups
9 Squat cleans
9 Bar mus…

Commonwealth CrossFit – WODStrengthBench Press (4×8 flat @ 50-60%)All working sets done at the same weight.MetconMetcon (Time)55 Cal row
55 Bur…

Commonwealth CrossFit – WODStrengthKettlebell Overhead Lunge Establish a heavy 4 rep double kettlebell overhead lunge. (2 reps each leg)Kettle-bell…

Commonwealth CrossFit – WODStrengthPower Snatch10 minutes to establish a heavy 2 rep touch n go.MetconMetcon (Time)10 Rounds
5 Pull-ups
10 Push-ups…

Commonwealth CrossFit – WODStrengthDeadlift (4×5)Ascending in weight.MetconMetcon (AMRAP – Reps)8 Minute AMRAP
10 Double unders
10 Medball sit-ups…

Commonwealth CrossFit – Specialty ClassesStrengthBack Squat (find 5rm w/ 1st rep paused for 2-3 secs. )5RM (1st rep paused 2-3 sec), then -15% …

Commonwealth CrossFit – WODStrengthPower Clean + Power Jerk5 Minute EMOM
1 Power clean + 1 Push jerk
*Ascending in weightMetconGrace (Time)For Time…

Commonwealth CrossFit – WODMetconGrace (Time)For Time:
30 Clean and Jerks, 135# / 95#

Commonwealth CrossFit – WODStrengthFront SquatEstablish a heavy 1 rep for the day.Bench PressEstablish a heavy 1 rep for the day.

Commonwealth CrossFit – WODMetconFight Gone Bad (3 Rounds for reps)Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), …

Commonwealth CrossFit – WODStrengthKettle bell swing (3×10)Heavy Russian swingsTry to ascend in weight and swing something you don’t usually go for…

Commonwealth CrossFit – WODMetconMetcon (AMRAP – Reps)With a partner
4 Rounds
2 Minutes Box jumps (24″/20″)
2 Minutes Wallballs (20/14)
2 Minutes R…

Commonwealth CrossFit – WODMetconMetcon (AMRAP – Reps)1 Minute double unders
1 Minute dumbbell snatches (50/35)
2 Minutes double-unders
2 Minutes d…

Commonwealth CrossFit – WODStrengthFront SquatEstablish a heavy 2 rep for the day.MetconMetcon (Time)21-15-9
Front squat (185/115)
Medball sit-ups …

Commonwealth CrossFit – Specialty ClassesCoach Jess may not be able to coach class on Thursday evening. She is moving that day.. Sorry guys.Strengt…

Commonwealth CrossFit – Specialty ClassesCoach Jess may not be able to coach class on Thursday evening. She is moving that day.. Sorry guys.Strengt…

Commonwealth CrossFit – WODStrengthBench Press (5×2 @ 85-90%)All working sets done at the same weight.MetconMetcon (Time)With a partner
3 Round…

Commonwealth CrossFit – WODMetconMetcon (Time)5-7-9
Deadlift (275/185)
Strict handstand push-ups
Then:
20 Overhead lunges (135/95)

Commonwealth CrossFit – WODMetconMetcon (Time)12 Clean and jerks (155/105)
Then:
2 Rounds
15 Toes-to-bars
12 Chest-to-bar pull-ups
Then:
12 Clean a…

Commonwealth CrossFit – WODMetconMetcon (AMRAP – Rounds and Reps)20 Minute AMRAP
5 Push-ups
10 Sit-ups
15 Squats

Commonwealth CrossFit – WODMetconMetcon (Time)With a partner
21-15-9-6-3
Mucle-ups
Snatches (135/95)One person working at a time, split the work ho…

Commonwealth CrossFit – WODSkillTurkish Get Up (3×6 each side)Ascending in weight and or trying different objects.MetconMetcon (AMRAP – Reps)8 Minu…

Commonwealth CrossFit – WODStrengthFront Squat (3×3 @ 80% )All working sets at the same weight.Push Press (3×3 @ 70-75%)All working sets at…

Commonwealth CrossFit – Specialty ClassesStrengthFront Squat (x4 @ 60%,70%,75%,80%,85%)WeightliftingHang Power Snatch (x3 @60&#…

Commonwealth CrossFit – WODMetconMetcon (Time)4 Rounds
400m run
10 Cleans (115/75)
10 Bar facing burpeesAfter PartyPower Clean10 Minutes to establi…

Commonwealth CrossFit – WODStrengthFront Rack Lunge (5×4 (2 each))Ascending in weight.MetconMetcon (Time)With a partner
80/60 Cal bike
20 Rope clim…

Commonwealth CrossFit – Specialty ClassesStrengthBack Squat (x4 @ 60%,70%,75%,80%,85%)Weightlifting1″ hang snatch (x3 @60%…

Commonwealth CrossFit – WODMetconDiane (Time)21-15-9
Deadlifts, 225# / 155#
Handstand Push-upsAfter PartyNot for time:
3 Rounds
:30 Hollow hold…

Commonwealth CrossFit – WODStrengthShoulder Press (5×3 @ 75-80% Flat)All working sets at the same weight.MetconMetcon (Time)4 Rounds
100 Single…

Commonwealth CrossFit – WODStrengthFront Squat (4×5 @ 75%)All working sets at the same weight.MetconMetcon (AMRAP – Rounds and Reps)With a part…

Commonwealth CrossFit – WODMetconMetcon (AMRAP – Reps)4 Rounds
2 Minutes
15/12 cal row
Max OHS (135/95)
1 Minute restAfter PartyNot for time

3 Rou…

Commonwealth CrossFit – WODMetconMetcon (Time)10 Ring muscle-ups
30 Wall-balls (20/14)
30 Push-ups
200m medball run
10 Ring muscle-ups
20 Wall-ball…

Commonwealth CrossFit – WODMetconMetcon (Time)3 Rounds
50 Double-unders
15 Power Snatches (95/65)After PartyPower Snatch10 Minutes to establish a h…

Commonwealth CrossFit – WODStrengthBack Squat (8-5-3-1)1×8 @ 65%
1×5 @ 75%
1×3 @ 85%
1×1 @ 95%MetconMetcon (3 Rounds for time)3 Rou…

Monday August 14, 2017 Barbell D1

Commonwealth CrossFit – Specialty ClassesStrengthBack Squat (4×8)1 set of 8 reps for each percentage: 50%,55%,60%,65%WeightliftingS…

Commonwealth CrossFit – WODMetconDT (Time)5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#In…

Commonwealth CrossFit – WODMetconMetcon (AMRAP – Reps)12 Minute AMRAP
200m farmer’s carry
*M 44/53/70
*F 35/44/53
then
Max effort handstand push-up…

Commonwealth CrossFit – WODMetconMetcon (Time)With a partner
3 Rounds
30 Cal bike
30 Burpees over partner
30 Dumbbell cleans (50/35)One person work…

Commonwealth CrossFit – WODMetconRx: Metcon (Time)60 Sit-ups
50 Pull-ups
40 Pistols
30/24 Cal row
20 Dumbbell strict press (50/35)Dumbell presses a…

Commonwealth CrossFit – Specialty ClassesStrengthFront Squat (6×3 @80%)warm up, do 6 flat setsWeightliftingSnatch Pull + hang sn + ohs (warm-u…

Commonwealth CrossFit – WODStrengthBench Press (4×3 @ 80-85%)Same weight across all sets.MetconRx: Metcon (Time)4 Rounds
400m run
24 Air squats…