At GymCore CrossFit
We focus on strength, conditioning and nutrition, helping individuals achieve overall wellness and a greater level of fitness.
Work Out of the Day
FRIDAY MARCH 29, 2024
STRENGTH / FOUNDATION
12X:50:
POWER SNATCH + OHS (ACROSS)
WOD
20:00 CAP:
1 ROUND
12 C2B PULLUP (RX+ BAR MUP)
12 SA DEVILS PRESS 55/40
12 GOBLET LUNGE
THEN, 500M ROW OR 1000M BIKE OR 400M RUN
2 ROUNDS
6 C2B PULLUP (BAR MUP)
6 SA DEVILS PRESS
6 GOBLET LUNGE
THEN, SAME ROW-BIKE-RUN
3 ROUNDS
4 C2B PULLUP (BAR MUP)
4 SA DEVILS PRESS
4 GOBLET LUNGE
THEN, SAME ROW-BIKE-RUN
COOL DOWN
THURSDAY MARCH 28, 2024
*** JUST A QUICK SHOUT – HAPPY 13TH ANNIVERSARY TO GYMCORE CROSSFIT’S FIRST DAY OF CLASSES IN TOPSFIELD!!! ***
STRENGTH / FOUNDATION
12:00:
3 ARM BAR L/R
5 BIRDDOG L/R
5 CAT-COW
5 KB SL GOOD MORNING L/R
10 KB SIDE BEND L/R
10 KB CALF RAISE
WOD
12:00 CAP:
80-60-40-20-40-60-80 DUBS / MOD: SINGLES +20
40-30-20-10-20-30-40 PLATE TWISTS 25/15
AFTERMATH
TABATA X24
COOL DOWN
WEDNESDAY MARCH 27, 2024
STRENGTH / FOUNDATION
7X1:30:
3 BACK SQUAT (ACROSS)
WOD
10 ROUNDS, 16:00 CAP:
3 POWER CLEAN 155/105 (RX+ 185/125)
5 STRICT HSPU / MOD: HR PUSHUP
7 T2B
COOL DOWN
TUESDAY MARCH 26, 2024
STRENGTH / FOUNDATION
12:00:
3 BENCH PRESS
WOD
20:00 CAP:
*CALS
50 WALL BALLS 20/14, 10/9’
40 DB STEPUP OVERS 20”, 35s/25s
30 BURPEES
*HALF CALS
–
CAL LIST
60/50 ROW
50/40 B.ERG
44/32 ECHO-AB
48 RUNNER
COOL DOWN