WOD

Here is your CrossFit Workout Of the Day (WOD)

09-02-14 CrossFit WOD

Posted by on Sep 1, 2014 in WOD | Comments Off


Main – CrossFit

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(No Measure)

8 min

7 hang pwr snatch’s
5 sit-ups
20 DU’s

Metcon (AMRAP – Reps)

AMRAP: 12 min

1 min – hang pwr snatch’s (65/45)
1 min -abmat sit-ups
2 min – hang pwr snatch’s
2 min – abmat sit-us
3 min – hang pwr snatch’s
3 min – abmat sit-ups

Hang Power Snatch (5-5-3-3-1-1)

08-30-14 CrossFit WOD

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


Announcements

No classes this Sunday and Monday
classes this Labor Day weekend.

Fill out your athlete participation waivers
online!

All CFCR athletes should sign up for the
Lurong Paleo Challenge starting Sept 15th.

https://www.lurongliving.com/challenge/register

6:45am classes will be removed from the
class schedule after labor day weekend.

Introduce yourself to new athletes or
someone you have never met!

Main – CrossFit

View Public Whiteboard

(No Measure)

10 min

10 deadlifts
10 sec bar hang (practice hip touches)
200m run
10 scorpions

Metcon (Time)

3 RFT:

32 deadlifts (185/115)
32 hanging hip touches
800m KB suitcase carry (53/35)

Supplemental Work

SUP: Metcon (No Measure)

Mobility: Banded hamstring

400m OH plate carry
50 russian twists
4×10 alt pistols

08-29-14 CrossFit WOD

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


Announcements

No classes this Sunday and Monday
classes this Labor Day weekend.

Fill out your athlete participation waivers
online!

All CFCR athletes should sign up for the
Lurong Paleo Challenge starting Sept 15th.

https://www.lurongliving.com/challenge/register

6:45am classes will be removed from the
class schedule after labor day weekend.

Introduce yourself to new athletes or
someone you have never met!

Main – CrossFit

View Public Whiteboard

(No Measure)

10 min

8 squats
8 burpees
1 strict pull-up
10 sec handstand hold

Back Squat (Find 3RM)

10 min TC

Metcon (AMRAP – Rounds and Reps)

AMRAP: 20 min

10 burpee pull ups
30 squats
60 sec handstand hold

Supplemental Work

Metcon (No Measure)

Mobility: banded super frog

Max HSPU
5×7 K2E
3×5 one legged KB deadlifts

08-28-14 CrossFit WOD

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


Announcements

No classes this Sunday and Monday
classes this Labor Day weekend.

Fill out your athlete participation waivers
online!

All CFCR athletes should sign up for the
Lurong Paleo Challenge starting Sept 15th.

https://www.lurongliving.com/challenge/register

6:45am classes will be removed from the
class schedule after labor day weekend.

Introduce yourself to new athletes or
someone you have never met!

Main – CrossFit

View Public Whiteboard

(No Measure)

10 min

5 snatch’s
5 clean and jerks
10 DU’s
10 front squats

Metcon (AMRAP – Rounds and Reps)

AMRAP: 24 min w/ teams of 4

First pair alternate each round for:
AMRAP: 12 min

15 GTO’s (75/55)
30 DU’s

*each time you switch rounds you must
tag your partner in.

*After the first pair complete the 12 min
AMRAP, the second pair will immediately
start. Don’t forget to tag them in!

Front Squat (Find your 3RM )

Supplemental Work

SUP: Metcon (No Measure)

Mobility: Thoracic smash w/ ball

3×5 zots press
max plank hold
3×5 box squats

08-27-14 CrossFit WOD

Posted by on Aug 26, 2014 in WOD | Comments Off


Announcements

No classes this Sunday and Monday
classes this Labor Day weekend.

Fill out your athlete participation waivers
online!

All CFCR athletes should sign up for the
Lurong Paleo Challenge starting Sept 15th.

https://www.lurongliving.com/challenge/register

6:45am classes will be removed from the
class schedule after labor day weekend.

Introduce yourself to new athletes or
someone you have never met!

Main – CrossFit

View Public Whiteboard

(No Measure)

10 min

3 shoulder press
3 push press
3 push jerk
3 split jerk

Split Jerk (3-3-3-1-1-1)

15 min TC

Metcon (Time)

50-40-30-20-10

KB swings (53/35)
DU’s

Supplemental Work

SUP: Metcon (No Measure)

Mobility: Shoulder smash w/ ball

3×7 bent rows
Max T2B
3×7 romanian deadlifts

08-26-14 CrossFit WOD

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

Announcements

No classes this Sunday and Monday
classes this Labor Day weekend.

Fill out your athlete participation waivers
online!

All CFCR athletes should sign up for the
Lurong Paleo Challenge starting Sept 15th.

https://www.lurongliving.com/challenge/register

6:45am classes will be removed from the
class schedule after labor day weekend.

Introduce yourself to new athletes or
someone you have never met!

Main – CrossFit

View Public Whiteboard

(No Measure)

10 min

10 judo push-ups
30 DU’s
10 squats

Metcon (No Measure)

Quality WOD

C2B pull-ups
Pistols
Thrusters
MU’s
HSPU
Olympic Lift

For perfect reps or regressions for the
movements

08-25-14 CrossFit WOD

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

Announcements

No classes this Sunday and Monday
classes this Labor Day weekend.

Fill out your athlete participation waivers
online!

All CFCR athletes should sign up for the
Lurong Paleo Challenge starting Sept 15th.

https://www.lurongliving.com/challenge/register

6:45am classes will be removed from the
class schedule after labor day weekend.

Introduce yourself to new athletes or
someone you have never met!

Main – CrossFit

View Public Whiteboard

(No Measure)

10 min

8 med ball cleans
3 ring dips
8 squats
200m run

Elizabeth (Time)

21-15-9
Clean, 135# / 95#
Ring Dips

Behind The Neck Jerk (3-3-3-3-3-1-1-1)

Supplemental Work

Metcon (No Measure)

Mobility – thoracic smash

3×7 bent rows
3xmax parallette holds
3×7 good mornings

08-24-14 CrossFit WOD

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

Main – CrossFit

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(No Measure)

2 min mobility squat

8 min

200m run
7 wall balls
3 burpees

Metcon (Time)

10 RFT: (27 min TC)

10 wall balls
200m run w/ ball

*every time the ball touches the ground,
do 7 burpees

Supplemental Work

SUP: Metcon (No Measure)

Pick your strength:

5-3-3-1-1-1

08-23-14 CrossFit WOD

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

Main – CrossFit

View Public Whiteboard

(No Measure)

10 min

10 squats
5 OH squats
5 judo push-ups

*practice rope climbs if needed

Metcon (Time)

AMRAP: 28 min

9 OH squats (115/75)
1 rope climb
12 push-ups

Supplemental Work

SUP: Metcon (No Measure)

Mobility: Work on shoulders

10 zots press
3×10 GHD sit-ups
3×7 good mornings

08-22-14 CrossFit WOD

Posted by on Aug 21, 2014 in WOD | Comments Off

Main – CrossFit

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(No Measure)

10 min

DU practice

Metcon (No Measure)

WOD of weaknesses

2 rnds of 15 reps

Ex 1.
Ex 2.
Ex 3.
Ex 4.
Ex 5.

*plug in your own movements you need to
work on and do 2 rounds of 15 reps for
each exercise.

Suggestions:
HSPU
Pistols
Butterfly pull-ups
Strict pull-ups
Wall balls
Front squats
Any olympic lifts
MU
Ring dips

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