MEDIA

08-01-14 CrossFit WOD

Posted by on Jul 31, 2014 in WOD | Comments Off

Announcements

No 5:45pm Oly class this Fri
No 10:15am Comp class this Sat
No 9am CrossFit class this Sun

8/7 – Coffee workshop and tasting by
Kahveology. 7pm at CFCR

Utilize your warm-ups efficiently!

Main – CrossFit

View Public Whiteboard

(No Measure)

10 min

10 squats
6 push press
6 back squats

Metcon (Time)

5 RFT (25 min TC)

6 push press (95/65)
11 back squats (95/65)

*this seems so easy doesn’t it ;-)

Supplemental Work

Metcon (No Measure)

Mobility: pick your own

400m run/walk 25/15 plate in each hand
50 GHD sit-ups

07-31-14 CrossFit WOD

Posted by on Jul 30, 2014 in WOD | Comments Off

Announcements

No 5:45pm Oly class this Fri
No 10:15am Comp class this Sat
No 9am CrossFit class this Sun

8/7 – Coffee workshop and tasting by
Kahveology. 7pm at CFCR

Utilize your warm-ups efficiently!

Main – CrossFit

View Public Whiteboard

(No Measure)

10 min

400m run
25 DU’s

Metcon (Time)

AQAP:

3000m row
300 DU’s
3 mile run

Supplemental Work

SUP: Metcon (No Measure)

Mobility: wall lunge

07-30-14 CrossFit WOD

Posted by on Jul 29, 2014 in WOD | Comments Off

Announcements

No 5:45pm Oly class this Fri
No 10:15am Comp class this Sat
No 9am CrossFit class this Sun

8/7 – Coffee workshop and tasting by
Kahveology. 7pm at CFCR

Utilize your warm-ups efficiently!

Main – CrossFit

View Public Whiteboard

(No Measure)

2 min mobility squat

7 min

10 squats
5 BTN jerks
10 OH squats

4 min mobility:

Banded ankle

Overhead Squat (5-3-1-1-1)

Metcon (Time)

Partner workout

1 mile suit case carry relay

*with a partner, complete 1 mile while
carrying a KB in either hand. You cannot
switch hands once you pick it up. Both
partners must stay together and only one
partner at a time carries the KB.

DO NOT DROP THE KB’s!! 50 burpee
penalty!

Supplemental Work

SUP: Metcon (No Measure)

Mobility: shoulder

50 GHD sit-ups

07-29-14 CrossFit WOD

Posted by on Jul 28, 2014 in WOD | Comments Off

Announcements

No 5:45pm Oly class this Fri
No 10:15am Comp class this Sat
No 9am CrossFit class this Sun

8/7 – Coffee workshop and tasting by
Kahveology. 7pm at CFCR

Utilize your warm-ups efficiently!

Main – CrossFit

View Public Whiteboard

(No Measure)

10 min

5 wall balls
10 deadlifts
10 alt frankensteins
10 scorpions

Shoulder Press (5-3-1-1-1)

Metcon (Time)

5 RFT: (17 min TC)

10 deadlifts (225/135)
20 wall balls (20/14)

Supplemental Work

SUP: Metcon (No Measure)

Mobility: Banded hamstring

200m OH lunges w/ plate (45/25)

07-28-14 CrossFit WOD

Posted by on Jul 27, 2014 in WOD | Comments Off

Announcements

No 5:45pm Oly class this Fri
No 10:15am Comp class this Sat
No 9am CrossFit class this Sun

8/7 – Coffee workshop and tasting by
Kahveology. 7pm at CFCR

Utilize your warm-ups efficiently!

Main – CrossFit

View Public Whiteboard

(No Measure)

10 min

5 shoulder press
5 push press
5 judo push-ups
20 jumping pull-ups

4 min

Mobility: Banded shoulder floss

Metcon (8 Rounds for reps)

Shoulder press (135/95)
L-pull-ups
Shoulder press (115/75)
Strict pull-ups
Shoulder press (95/65)
Chest-to-bar pull-ups
Shoulder press (65/45)
Pull-ups

*max reps for each exercise
*2 min rest after each exercise

Supplemental Work

Metcon (No Measure)

Mobilize! Mobilize! Mobilize!

Use the remainder of class to mobilize on
your own. Ask a coach for stretches if
you need some.

07-26-14 CrossFit WOD

Posted by on Jul 25, 2014 in WOD | Comments Off

Main – CrossFit

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(No Measure)

8 min

200m run
5 wall ball shots
5 deadlifts
5 hang pwr snatch’s
5 jumping pull-ups

4 min mobility

Metcon (AMRAP – Rounds and Reps)

AMRAP: 19 min

8 wall ball shots (20/14)
6 deadlifts
4 hang pwr snatch (95/65)
2 strict pull-ups

*rest 4 min before starting next WOD

Metcon (Time)

12 RNDS:

200m run

*with partner, alt each round so each
partner runs 200m at a time.

Supplemental Work

SUP: Metcon (No Measure)

Mobility: banded hamstring

200m KB farmers carry

07-25-14 Olympic Lifting WOD

Posted by on Jul 25, 2014 in WOD | Comments Off

Main – Olympic Lifting

View Public Whiteboard

Burgener Warm up/Skill Transfer (No Measure)

Warm-up:

1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch drop – 2, 4, 6
5. Snatch land
6. Hang power snatch

Skill Transfer:

1. Snatch push press
2. Overhead squat
3. Pressing snatch balance
4. Heaving snatch balance
5. Snatch balance
6. Snatch
Do 5 reps each w/ pvc then do 3 reps
w/ bar

Metcon (No Measure)

Work on Snatch or Clean and Jerk

07-25-14 CrossFit WOD

Posted by on Jul 24, 2014 in WOD | Comments Off

Main – CrossFit

View Public Whiteboard

(No Measure)

10 min

5 hollow rocks
10 air squats
8 front squats
6 thrusters
200m run

4 min mobility on your own

Metcon (Time)

AQAP: (30 min TC)

30 thrusters (95/65)
20 sit-ups
400m run
20 thrusters (115/75)
30 sit-ups
400m run
10 thrusters (135/95)
40 sit-ups
400m run

*must change your own weights

Supplemental Work

SUP: Metcon (No Measure)

Mobility: super frog against wall

50 unbroken KB swings
Monkey bars

07-24-14 CrossFit WOD

Posted by on Jul 23, 2014 in WOD | Comments Off

Main – CrossFit

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(No Measure)

8 min

5 judo push-ups
6 wall ball shots
8 box jumps

5 min

*practice HSPU

Blake (Time)

4 Rounds for time of:
100′ Walking lunge, 45lb plate overhead
30 Box jumps, 24”
20 Wall-Ball Shots, 20#
10 Handstand push-ups

Supplemental Work

SUP: Metcon (No Measure)

Mobility: shoulder stretch against wall

work on strict, kipping or butterfly pull-ups
work on rope climbs

07-23-14 CrossFit WOD

Posted by on Jul 22, 2014 in WOD | Comments Off

Main – CrossFit

View Public Whiteboard

(No Measure)

5 min

DU/TU practice

5 min

7 HPC
5 box jumps
3 ring dips

Metcon (AMRAP – Rounds and Reps)

AMRAP: 20 min

3 HPC (185/115)
6 strict ring dips
9 box jumps (30/24)
27 DU’s

Back Squat (3-3-3-3-3-1)

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