WOD

Commonwealth CrossFit – WODStrengthSquat Clean10 Minute EMOM 1 squat clean. Ascending in weight.MetconMetcon (Time)21-15-9
Squat cleans (95/65)
Pul…

Commonwealth CrossFit – WODStrengthOverhead SquatBuild up to a heavy 1 rep for the day. From the rack.MetconCrossFit Games Open 12.2 (AMRAP – Round…

Commonwealth CrossFit – WODStrengthBench PressEstablish a heavy 1 rep for the day.MetconMetcon (AMRAP – Reps)3 Minutes
Max burpee ring muscle-ups
R…

Commonwealth CrossFit – Specialty ClassesBack Squat60%2×5,65%2×5,70%2×4,75%x3,80%x2,90%x1,95%x1Snatch Complex- Snatch P…

AnnouncementsTonight’s 7:30 PM class cancelled. There are no sign ups and we have a sick coach :(Commonwealth CrossFit – Specialty ClassesBack Squ…

Commonwealth CrossFit – Specialty ClassesBack Squat60%2×5,65%2×5,70%2×4,75%x3,80%x2,90%x1,95%x1Snatch Complex- Snatch P…

Commonwealth CrossFit – WODStrengthPush Press (5×3 flat @ 75-80%)All working sets done at the same weight.MetconMetcon (Time)10 Rounds
9 Push p…

Commonwealth CrossFit – WODMetconMetcon (Time)With a partner
2 Rounds
80 Toes to bar total
35/20 cal row each
35/20 cal bike each
40 Cleans (135/95…

Commonwealth CrossFit – WODStrengthFront Rack Lunge10 Minute EMOM 2 alternating lunges ( 1 each) ascending in weight. From the ground.MetconMetcon …

Commonwealth CrossFit – WODHappy Thanksgiving!!!MetconMoose (Time)1000m Row
then
10 Rounds
7 Bar facing burpees
3 Thrusters (95/65)
then
1200m Run …

Commonwealth CrossFit – WODStrengthDeadlift (4×6)x6 @ 45
x6 @ 55
x6 @ 65
x6 @ 75MetconMetcon (Time)21-15-9
Deadlift (225/155)
Box jump (24″/20″)

Commonwealth CrossFit – Specialty ClassesFront Squat (70%x5,75%2×5,80%2×4,85%x4,90%x2)Pause snatch (50%x4,55%2×3,60&#37…

Commonwealth CrossFit – WODSkillBar Muscle-upsMetconMetcon (AMRAP – Rounds and Reps)20 Minute AMRAP
5 Strict handstand push-ups
10 Strict pull-ups

Commonwealth CrossFit – WODStrengthBack Squat (5RM)Build up to a 5 rep max.MetconMetcon (AMRAP – Rounds and Reps)9 Minute AMRAP
30/25 Cal row
10 Ba…

Commonwealth CrossFit – Specialty ClassesBack Squat (60%2×5,65%2×5,70%2×5,75%x3,80%x3,90%x2)Snatch (Work- up to 5 singles @…

Commonwealth CrossFit – WODStrengthOverhead SquatEstablish a heavy 2 rep for the day. From the rack.MetconMetcon (Time)42-30-18
Air squats
Ring row…

Commonwealth CrossFit – WODStrengthShoulder Press (4×5 flat @ 65-75%)All working sets done at the same weight.MetconMetcon (AMRAP – Rounds and …

Commonwealth CrossFit – WODMetconMetcon (Time)2 Rounds
15 Front squats (45/35)
15 Hand release push-ups
2 Rounds
15 Front squats (95/65)
15 Strict …

Commonwealth CrossFit – WODSkillTurkish Get Up3 reps each side at max possible load. Feel free to move to barbells to progress the load.MetconMetco…

Commonwealth CrossFit – Specialty ClassesFront Squat (A whole bunch, see below)55%x5,65%2×5,70%2×4,75%x4,80%x4, 85%2x3hang …

Commonwealth CrossFit – WODMetconMetcon (AMRAP – Rounds and Reps)20 Minute AMRAP
120 Double unders
30 Snatches (135/95)
60 Medball sit-ups (20/14)

Commonwealth CrossFit – Specialty ClassesFront Squat (A whole bunch, see below)55%x5,65%2×5,70%2×4,75%x4,80%x4, 85%2x3hang …

Commonwealth CrossFit – Specialty ClassesFront Squat (A whole bunch, see below)55%x5,65%2×5,70%2×4,75%x4,80%x4, 85%2x3hang …

Commonwealth CrossFit – WODMetconMetcon (AMRAP – Rounds and Reps)20 Minute AMRAP
12 Deadlifts (155/105)
9 Hang power cleans (155/105)
6 Push jerks …

Commonwealth CrossFit – WODMetconCindy + Row (Calories)20 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Squats
20 Pulls on rowerCindy with a twist, you ge…

Commonwealth CrossFit – WODStrengthBack Squat (4×8)x8 @ 45%
x8 @ 55%
x8 @ 65%
x8 @ 75%MetconMetcon (Time)4 Rounds
15 American swing…

Commonwealth CrossFit – WODStrengthPush Jerk (5×3 flat @ 65-75%)All working sets done at the same weight. From the rack.MetconMetcon (AMRAP – R…

Commonwealth CrossFit – Specialty ClassesFront Squat (65%x5,70%x4,75%x4,80%2×3,85%x1,90%x1)Snatch Pull + hang sn + ohs (Sta…

Commonwealth CrossFit – WODStrengthBench Press (5×2 flat @ 85-90%)All working sets done at the same weight.MetconMetcon (Time)4 Rounds
25 Toes …

AnnouncementsTuesday schedule updates:
Sorry for changes in schedule, comp class and 7:30 PM are cancelled 11/7Commonwealth CrossFit – WODStrengthO…

Commonwealth CrossFit – Specialty ClassesBack Squat (55%x5,60%x5,65%x5,70%x4,75%x4,80%x3,85%x2,90%x1)Pause snatch (…

Commonwealth CrossFit – WODStrengthOverhead SquatBuild up to a heavy triple for the day. From the rack.MetconMetcon (Time)3 Rounds
100 Double under…

Commonwealth CrossFit – WODStrengthSplit Jerk (5×2 flat @ 70-75%)All working sets done at the same weight. From the rack.MetconMetcon (AMRAP – …

AnnouncementsHey folks! Brian is gone on vacation. There might be a couple of small schedule changes over the next week, including a guest coach on…

AnnouncementsHey folks! Brian is gone on vacation. There might be a couple of small schedule changes over the next week, including a guest coach on…

AnnouncementsHey folks! Brian is going on vacation starting tomorrow. There might be a couple of small schedule changes over the next week, includ…

AnnouncementsHey folks! Brian is going on vacation starting tomorrow. There might be a couple of small schedule changes over the next week, includ…

Commonwealth CrossFit – WODStrengthPush Press (4×5 flat @ 65-75%)All working sets done at the same weight.MetconMetcon (Time)4 Rounds
500m row

Commonwealth CrossFit – Specialty ClassesFront Squat (65%x5,70%x5,75%x4,80%2×3,85%2×2)hang power snatch below knee (6×2, work t…

Commonwealth CrossFit – WODStrengthFront Squat (4×5 flat @ 65-75%)All working sets done at the same weight. From the rack.MetconMetcon (Time)21…

Commonwealth CrossFit – WODStrengthPower SnatchEstablish a heavy 3 rep touch n go.MetconCrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)10-Minute A…

Commonwealth CrossFit – Specialty ClassesBack Squat (55%x5,60%x5,65%x5,70%x4,75%x4,80%x3,85%2×2)Snatch SchoolA. Snatch …

Commonwealth CrossFit – WODMetconMetcon (Time)With a partner
6 250m row
1 Mile bike
4 250m row
1 Mile bike
2 250m row
1 Mile bikeOne person working…

Commonwealth CrossFit – WODMetconMetcon (AMRAP – Rounds and Reps)With a partner
31 Minute AMRAP
5 Hand release push-ups
5 Russian swings (70/53)
5 …

Commonwealth CrossFit – WODStrengthPush PressEstablish a heavy 1 rep, from the rack.MetconMetcon (Time)80 Single arm kettlebell thrusters (53/35)
*…

Commonwealth CrossFit – WODStrengthDeadlift (5×2 flat @ 85-90%)All working sets done at the same weight.MetconMetcon (AMRAP – Reps)5 Minute AMR…

Commonwealth CrossFit – Specialty ClassesFront Squat (60%x5,65%x5,70%x4,75%2×3,80%2×2)Power Snatch (50%2×3,55%x3,60&#37…

Commonwealth CrossFit – Specialty ClassesFront Squat (60%x5,65%x5,70%x4,75%2×3,80%2×2)Power Snatch (50%2×3,55%x3,60&#37…

Commonwealth CrossFit – WODStrengthBench Press (5×3 flat @ 80-85%)All working sets done at the same weight.MetconMetcon (AMRAP – Reps)With a pa…

Commonwealth CrossFit – WODStrengthFront Rack LungeEstablish a heavy set of 2 (each leg), from the rack.MetconPlate WOD (Time)5 Rounds
20 Ground to…

Commonwealth CrossFit – WODStrengthBack SquatEstablish a heavy 2 rep for the day.MetconMetcon (Time)10 Rounds
10 Wall balls (20/14)
10 Medball sit-…

Commonwealth CrossFit – Specialty ClassesBack Squat (55%x5,60%x5,65%x5,70%x4,75%x4,80%2×3)Hang Snatch (60%2×3,65%x3…

Commonwealth CrossFit – WODMetconMetcon (AMRAP – Reps)12 Minute AMRAP
3 Air squats
3 Push-ups
3 Box jumps (24″/20″)
200m run
*Ascending by 3 reps e…

Commonwealth CrossFit – WODMetconMetcon (Time)With a partner
90 Double unders (each)
70 Wallballs (20/14)
50 Deadlifts (185/125)
30 Ring muscle-ups…

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…