WOD Sunday Sept 30th: Open Strength Session

30 Sep

Today was an experiment: An Open Strength Session.

Maybe there’s a particular skill that you want to practice. Maybe there’s a lift you’ve missed and want to focus on, or maybe you just want to try for that 1RM PR that you feel is close, then the open strength sessions are for you. We’re aiming to give you guys a bit more freedom to pick the skills, strengths and weaknesses that you want to work on.

That does mean that you’ll need to put a bit more thought into what you’re doing though. You should arrive to Sunday WOD class knowing what you want to work on, lest I “volunteer” you to practice a certain skill until you loath it.

In all seriousness, if you aren’t sure what to work on, or how to work on it, you email a coach and ask. You need something for the long term, not just one session, and letting us know what you need lets us program for long term progress.

Rest assured, I will still have a workout waiting for you!

Today’s WOD comes from Crossfit New England.


1 min AMRAP Thrusters 42.5/30KG

2 mins rest

10 min AMRAP

5 Pull ups

10 Power Cleans

15 Double Unders.

Thrusters, Olympic lifts, pull ups and double unders. With everything done at Fran weight. What’s not to love?

Most of it, actually. Starting off with thrusters isn’t particularly enjoyable, but luckily it was the only overhead portion of the workout, which meant that once that was done it was easy to power through for the remaining time. Since it’s only 10 minutes of work, following a whole 2 minutes of rest, there wasn’t really a need to take any breaks during the workout.

Big thank you to everyone who came and helped me test this Sunday’s Strength session, remember to email me with any feedback you might have and I will see you all on Wednesday.

Pin It on Pinterest