WOD

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

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

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

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

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…

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

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

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

Commonwealth CrossFit – WODMetconRx: Metcon (Time)9-7-5
Ring muscle-ups
Squat snatch (135/95)10 Minute cap. If you DNF you must enter 10:00 as your…

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

Commonwealth CrossFit – WODStrengthFront Squat10 Minutes to establish a heavy 2 rep front squat. From the rack.MetconMetcon (Time)800m run
100/80 c…

AnnouncementsLet the battle begin!Commonwealth CrossFit – WODMetconRx: Metcon (Time)5 Rounds
4 Bar muscle-ups
2 Cleans
*M 135/185/225/255/275
*F 95…

Monday August 7, 2017 Barbell d1

Commonwealth CrossFit – Specialty ClassesStrengthBack Squat (6×6 )1×6@ 45%, 50%, 55%,60%,65%,70%WeightliftingSnatch Complex…

Commonwealth CrossFit – WODMetconRx: Metcon (Time)5 Rounds
4 Bar muscle-ups
2 Cleans
*M 135/185/225/255/275
*F 95/115/135/155/1858 Minute cap. If y…

Commonwealth CrossFit – WODMetconMetcon (Time)5 Rounds
20 Wallballs (20/14)
10 Toes to bar
3 Rope climbs

Commonwealth CrossFit – WODMetconMetcon (Time)With a partner
10 Rounds
6 Front squat (185/125)
6 Ring muscle-ups
6 Strict handstand push-upsOne per…

Commonwealth CrossFit – WODMetconMetcon (AMRAP – Rounds and Reps)15 minute AMRAP
5 Push-ups
10 Sit-ups
15 SquatsAfter PartyAccumulate 2 minutes in …

Commonwealth CrossFit – Specialty ClassesStrengthFront Squat (Find 3 RM then 2×3 set @10%-)Weightliftinghang power snatch below kneestart lift …

Commonwealth CrossFit – WODStrengthBench Press (4×5 @ 75-80%)Same weight across all sets.MetconMetcon (Time)With a partner
6 Rounds
200m sprint…

Commonwealth CrossFit – WODMetconMetcon (Time)50 Front rack lunges (135/95)
40 Pull-ups
50 Deadlift (135/95)
40 Push jerk (135/95)
50 Lateral bar hops

Commonwealth CrossFit – Specialty ClassesStrengthFront Squat (Find 3 RM then 2×3 set @10%-)Weightliftinghang power snatch below kneestart lift …

Commonwealth CrossFit – WODMetconMetcon (Time)4 Rounds
E6MOM
30/24 Cal row
15 Russian swings (70/53)
60 Double unders
15 BurpeesScore is slowest ro…

Commonwealth CrossFit – WODStrengthSquat Snatch15 Minutes to establish a heavy squat snatch.MetconMetcon (AMRAP – Rounds and Reps)20 Minute AMRAP
4…

Monday July 31, 2017 barbell d1

Commonwealth CrossFit – Specialty ClassesBack Squat (5×5 up to max – work to a challenging set)StrengthWeightliftingPower Snatch + OHS (2×5 @ 50&#3…

Commonwealth CrossFit – WODMetconMetcon (Time)5 Rounds
100m Farmer’s carry
10 Strict ring dips
2 wall walks100m mark is in front of the nail salon …

Commonwealth CrossFit – WODMetconMetcon (Time)With a partner
800m run
3 Rounds
20 Box jumps (30″/24″)
20 Dumbbell push press (50/35)
800m run
3 Rou…

Commonwealth CrossFit – WODFull lift today, meaning squat clean and jerk. For both the strength and WOD.StrengthClean and Jerk15 Minutes to establi…

Commonwealth CrossFit – WODMetconMetcon (Time)10 Rounds
250m row
10 Burpees over the ergAfter PartyNot for time:
3×15 Medball sit-ups
3×10 Hard pus…

Thursday July 27, 2017 Barbell d2

Commonwealth CrossFit – Specialty ClassesStrengthFront Squat (Warm up to flat sets @70%- 6×3)WeightliftingSntach DL+Halting Snatch (work around…

Commonwealth CrossFit – Specialty ClassesStrengthFront Squat (Warm up to flat sets @70%- 6×3)WeightliftingSntach DL+Halting Snatch (work around…

Commonwealth CrossFit – WODMetconMetcon (Time)50-40-30-20-10
Dumbbell snatch (50/35)
Double unders18min cap.

Commonwealth CrossFit – WODMetconMetcon (Time)1 Mile run
Then:
6 Rounds
4 Strict handstand push-ups
8 Chest-to-bar pull-ups
12 Pistols

Commonwealth CrossFit – WODStrengthThe CrossFit Total (Total Weight)Weightlifting

Monday July 24, 2017 Barbell D1

Commonwealth CrossFit – Specialty ClassesWarm-upBack Squat (5×3@ 80%, flat sets)Snatch! (work to heavy single)Warm-up. Then work up to a heavy …

Commonwealth CrossFit – WODMetcon1000m Row (Time)Max Effort 1000m RowRest 3 minutes, then:1000m Row (Time)Max Effort 1000m RowRest 3 minutes, then:…

Commonwealth CrossFit – WODMetconMetcon (Time)With a partner
4 Rounds
1 Mile bike
40 toes to barOne person working at a time, split the work howeve…

AnnouncementsWe have 3 members + Coach Jessica competing in the Bay State Games this weekend! Deanna Wu lifts at 10 AM Saturday and Terry Lee lift…

Commonwealth CrossFit – WODStrengthBench PressBuild to a heavy triple for the day.MetconMetcon (AMRAP – Reps)12 Minute AMRAP
10 Wall balls (20/14)

Commonwealth CrossFit – WODStrengthFront SquatBuild up to a heavy triple for the day.MetconMetcon (Time)3 Rounds
25 Sit-ups
3 Wall walks
10 Front r…

Commonwealth CrossFit – Specialty ClassesWarm-upStrengthFront Squats (Warm up to 80% and do flat sets @6×3)Focus on keeping an upright torso.We…

Commonwealth CrossFit – WODStrengthSplit Jerk12 minutes to establish a heavy split jerk, from the rack.MetconMetcon (AMRAP – Rounds and Reps)12 Min…

Commonwealth CrossFit – WODStrength1 Power snatch + 1 Squat snatch 10 Minute E2MOM, ascending in weight.MetconMetcon (Time)3 Rounds
15 Calorie row

Monday July 17, 2017 Barbell D1

Commonwealth CrossFit – Specialty ClassesWarm-upStrengthBack Squat (5X5)Up to 5 x 5 75%-85%, then -5% for 5, then -10% for 5Weightl…

Commonwealth CrossFit – WODMetconMetcon (Time)4 Rounds
15 Ring dips
30 Medball sit-ups (20/14)
400m runAfter PartyNot for time:
3 rounds
5-10 ring …

Commonwealth CrossFit – WODStrengthSquat Clean Thruster15 minutes to establish a heavy squat clean thruster.MetconMetcon (Time)With a partner
21-15…

Commonwealth CrossFit – WODStrengthDeadliftBuild up to a heavy deadlift for the day.Metcon (Weight)5 Rounds
3 Touch n go deadlift @ 80%
250m ro…

Commonwealth CrossFit – WODMetconMetcon (Time)With a partner
100 Dumbbell snatches (50/35)
30 Burpee box jump overs (24″/20″)
80 Dumbbell snatches

Thursday July 13, 2017 Barbell D2

Commonwealth CrossFit – Specialty ClassesWarm-upWarm-up (No Measure)General warm-up for class:
10 jumping jacks clap behind the back to open should…

Commonwealth CrossFit – WODStrengthBack Squat (1RM)1×3 @ 60%
1×3 @ 70%
1×2 @ 80%
1×1 @ 90%
1×1 @ 98%
1×1 @ 100+%MetconMetco…

Commonwealth CrossFit – Specialty ClassesWarm-upWarm-up (No Measure)General warm-up for class:
10 jumping jacks clap behind the back to open should…