WOD

Commonwealth CrossFit – WODStrengthShoulder Press (3×3)Ascending in weight.Push Press (3×2)Ascending in weight.Push Jerk (3×1)Ascending in weight.M…

Commonwealth CrossFit – WODMetconMetcon (Time)5 Rounds
10 Chest to bar pull ups
10 Overhead squats (155/105)After PartyPower Snatch10 Minutes to es…

Commonwealth CrossFit – Specialty ClassesFront Squat (5×5)Start light and work up to a challenging sethang power snatch below knee (5×4)start lift …

Commonwealth CrossFit – WODMetconMetcon (Time)With a partner
1 Mile run
100/80 Cal bike
100/80 Cal rowBoth partners run the mile, one person workin…

Commonwealth CrossFit – Specialty ClassesFront Squat (5×5)Start light and work up to a challenging sethang power snatch below knee (5×4)start lift …

Commonwealth CrossFit – WODStrengthThrusterEstablish a heavy set of 2, from the rack.MetconMetcon (Time)42 Sit-ups
21 Thrusters (135/95)
30 Sit-ups…

Commonwealth CrossFit – WODStrengthBench Press (4×5 flat @ 65-75%)All working sets done at the same weight.MetconMetcon (AMRAP – Reps)With a pa…

Commonwealth CrossFit – Specialty ClassesBack Squat (5×5 @75%)Snatch (50%x3,60%x3,70% or 2 x 3, 77% x 2,82%x1,85% x 1)p…

Commonwealth CrossFit – WODStrengthShoulder Press (4×8 flat @ 55-65%)All working sets done at the same weight.MetconMetcon (AMRAP – Rounds and …

Commonwealth CrossFit – WODMetconMetcon (Time)With a partner
5 Rounds
30 Wall-balls (20/14)
30 Sit-ups
30 Box jumps (24″/20″)
30 Push-ups
30 Burpee…

Commonwealth CrossFit – WODMetconMetcon (Time)1000m row, then:
10 Rounds
5 American swings (70/53)
5 Pull-ups, then:
1000m rowAfter PartyMetcon (AM…

Commonwealth CrossFit – WODMetconMetcon (AMRAP – Rounds and Reps)12 Minute AMRAP
400m run
5 Deadlifts (315/205)25m = 1 rep for the run.After PartyN…

Commonwealth CrossFit – Specialty ClassesFront Squat (3×12 @ 60%)Snatch Balance (From the rack)This is a warm up for today snatch work, bar the…

Commonwealth CrossFit – WODMetconMetcon (Time)21-15-9
Snatches (155/105)
Strict ring dipsAfter PartyPower Snatch + OHSEstablish a heavy set of the …

Commonwealth CrossFit – Specialty ClassesFront Squat (3×12 @ 60%)Snatch Balance (From the rack)This is a warm up for today snatch work, bar the…

Commonwealth CrossFit – WODStrengthFront Squat6 Rounds Every 90 seconds
1 Front squat @ 75%
20 Second hollow holdMetconMetcon (Time)5 Rounds
12…

Commonwealth CrossFit – WODStrengthSplit Jerk10 Minutes to establish a heavy 2 rep, from the rack.Power Clean10 Minutes to establish a heavy 2 rep,…

Commonwealth CrossFit – Specialty ClassesBack Squat (2×5@60%,1×5@65%,1×4@70%,2×3@75%)hang power snatch below knee (5×3@70%)star…

Commonwealth CrossFit – WODStrengthBench Press (4×8 flat @ 55-65%)All working sets done at the same weight.MetconMetcon (AMRAP – Rounds and Rep…

Commonwealth CrossFit – WODMetconMetcon (Time)With a partner
30 Bar muscle-ups
100 Sit-ups
100/80 Cal bike
30 Deadlifts (275/185)One person working…

Commonwealth CrossFit – WODMetconHelen (Time)3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-upsSwings are overhead.

Commonwealth CrossFit – WODStrengthBack Squat (5×3 flat @ 75-80%)All working sets done at the same weight.Shoulder PressEstablish a heavy singl…

Commonwealth CrossFit – Specialty ClassesFront Squat (3×2 @90%)Warm up to, then do flat sets1″ hang snatch (4×3 @65%)Pull bar off the grou…

Commonwealth CrossFit – WODMetcon5k Row (Time)Max Effort 5k Row

Commonwealth CrossFit – WODMetconMetcon (AMRAP – Rounds and Reps)30 Minute AMRAP
30 Medball sit-ups (20/14)
30 Push-ups
30 Front rack lunges (135/9…

Commonwealth CrossFit – WODMetconMetcon (Weight)20 Minute E2MOM
20 Double unders
1 Power snatch
M 95/65 +10
F 65/45 +5Record your highest weight co…

Commonwealth CrossFit – Specialty ClassesBack Squat (warm up to flat sets 3×2 @90% )Snatch Pull + Hang Snatch + Snatch (2+1+1 @70%, 2 snat…

Commonwealth CrossFit – WODStrengthKettlebell SnatchEstablish a heavy set of 3 on each side.Kettlebell clean and jerkEstablish a heavy single on e…

Commonwealth CrossFit – WODMetconA: Metcon (AMRAP – Reps)With a partner
10 Minute AMRAP
10 Toes to bar
10 Handstand push-ups
*Ascending by 2 reps e…

AnnouncementsReminder, all cubbies and everything in the locker rooms needs to be removed from the gym on Friday. Equipment can be returned to the…

Commonwealth CrossFit – WODMetconMetcon (Calories)With a partner
4 Rounds
800m run
30 Second max cal bike
30 Second max cal rowBoth partners run to…

AnnouncementsReminder, all cubbies and everything in the locker rooms needs to be removed from the gym on Friday. Equipment can be returned to the…

AnnouncementsReminder, all cubbies and everything in the locker rooms needs to be removed from the gym on Friday. Equipment can be returned to the…

AnnouncementsReminder, all cubbies and everything in the locker rooms needs to be removed from the gym on Friday. Equipment can be returned to the…

AnnouncementsReminder, all cubbies and everything in the locker rooms needs to be removed from the gym on Friday. Equipment can be returned to the…

AnnouncementsReminder: Cubby cleanout and lockerroom cleanout is this Friday- Sunday. You can return your equipment on Monday.Commonwealth CrossFi…

AnnouncementsReminder: Cubby cleanout and lockerroom cleanout is this Friday- Sunday. You can return your equipment on Monday.Commonwealth CrossFi…

Commonwealth CrossFit – WODMetconMetcon (AMRAP – Reps)Tabata
Squats
Push-ups
Sit-ups8 Rounds :20 on :10 for each movement in order. Score is total …

Commonwealth CrossFit – WODStrengthPower Clean8 Minute EMOM
1 Power clean

*Ascending in weight
M 135/95 + 10
F 95/65 + 5MetconMetcon (Time)With a …

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

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.

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

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

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

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 – 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 – 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…