WOD

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

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 …

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

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 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)

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…

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 – 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

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

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

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 …

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

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

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…

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

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 – 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…

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…

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

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. …

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. …

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…

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…

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

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…

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…

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

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

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 – 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…

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

800m med ball run
50 burpees over partnerBoth par…

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 – WODStrengthOlympic total (Total Weight)These are both full movement including the squat.

Commonwealth CrossFit – WODMetconMetcon (Time)21-15-9
Shoulder-to-overheads (135/95)
Chest-to-bar pull-ups

Commonwealth CrossFit – WODShoutout to all the moms in the building!SkillPull-upsMetconMetcon (Time)5 Rounds
100m Farmer carry (70/53)
10 Ring rows…