January 22, 2015

Upcoming events:

• January CFWP Goal Setting Workshop, Sat 1/24 8am
• CFWP Lulu Lemon Shop Night, Wed 1/28 7-8pm, drinks at Marg's afterwards

Strength

• Split jerk 1RM
• Kipping T2B practice between warm up sets

WOD

• 4 Minute row for meters

Rest 2 minutes then 4 minute AMRAP of:

• 8 Toes-to-bar
• 12 Push press, 95#/65#

Rest 2 minutes then

• 1 minute ME S2OH, 95#/65#
• 1 minute ME hollow rocks
• 2 minute ME Double unders

January 21, 2015

Strength

• Deadlift, work up to a heavy 5
• Handstand walking practice between sets
• Rotate between movements every 90 seconds

WOD

5 Rounds for time of (15 minute cap)

• 10 Deadlifts, 225#/155#
• 10 KB swings, 70#/53#
• 10 Burpees-over-bar

Goal is to have consistent round times.  If you are 'day 3 on' and feeling pretty fatigued, consider treating this like a 15 minute rotating EMOM.

January 20, 2015

Strength

• Front Squat, 5x3@31x1
• Muscle-up practice between sets

WOD*

Every 3 minutes for 9 minutes complete 2 rounds of:

• 10 Thrusters, 95#/65#
• 10 Pullups (Rx+ 5 MU rd 1, 10 C2B rd 2, 10 pullups rd 3)

Time cap for each window is 2:00.  Score is time of 2-rounds or rounds/reps completed in 2:00.

*compare to 7/2/14

January 19, 2015

Strength

• Snatch, 1RM
• Strict/weighted ring dips between sets

WOD

For time (17 minute cap)

• 800m Run

then 2 rounds of

• 12 Power snatch, 115#/75#
• 12 Strict Ring Dips
• 12 Box jumps, 30"/24"

then

• 800m run

January 17, 2015

Skill

• 4x400m Run
• Rest 2 minute between runs

WOD

12 Minute AMRAP of:

• 4 Turkish Get Up, 53#/35# alternating arms
• 20 Medball Cleans, 20#/14#
• 200m Run With Medball 20#/14#

January 16, 2015

Sean D is our latest CFWP Featured Athlete!  See his interview here!

Strength

• Push press, 7x2 across
• Kipping T2B practice between sets

WOD

For reps/calories of each movement:

• 4 min tabata row

Rest 1 minute then 4 minute alternating tabata

• S2OH, 135#/95#
• Double unders

Rest 1 minute then 4 minute alternating tabata

• Toes-to-bar
• Wall balls

Rest 1 minute then 4 minute tabata

• Plank

January 15, 2015

Strength

• Overhead Squat, 1RM
• Pendlay Row, 5x3

WOD

12 minute AMRAP of:

• 7 OHS 135#/95#
• 7 Strict Pullups
• 200m Run

January 14, 2015

Strength

• Squat clean, work up to a heavy triple (touch-and-go if possible)
• Freestanding HS/Handstand walking practice between sets
• Rotate between lifts and gymnastic practice every 90 seconds

WOD

Three 3-minute AMRAPs of:

• 7 Power cleans, 115#/75#
• 7 Box jumps, 30"/24"
• 14 KB swings, 53#/35#

Rest 1 minute between AMRAPs

January 13, 2015

Remember our 8-week CrossFit Kids (ages 5-8) session starts today!  Every Tuesday at 4pm, 1/13-3/3.  If you know anyone interested, please let them/me know!

Strength

• 10 min EMOM of {1 Power snatch + 1 Squat snatch}

WOD

For time, 10-9-8-7-6-5-4-3-2-1 of:

• Power snatch, 95#/65#
• Burpee over bar

January 12, 2015

Remember our 8-week CrossFit Kids (ages 5-8) session starts tomorrow!  Every Tuesday at 4pm, 1/13-3/3.  If you know anyone interested, please let them/me know!

Strength

Front squat, 1RM

Strict/weighted pullups between sets

WOD*

10 Minutes for total thrusters & total pullups (aim for consistency across rounds)

Odd minutes:

• 30 seconds max effort thrusters, 95#/65# (Rx+ pick a weight you can make 10+ unbroken every round)
• 30 seconds rest

Even minutes:

• 30 seconds max effort pullups (Rx+ make 10+ unbroken C2B Pullups for as many rounds  as possible, then switch to chin over)
• 30 seconds rest

*compare to 1/7/14

January 10, 2015

Remember our 8-week CrossFit Kids (ages 5-8) session starts next week!  Every Tuesday at 4pm, 1/13-3/3.  If you know anyone interested, please let them/me know!

Strength

• In teams of 2, complete 250m row x8 (partners alternate)
• 2 heats for rowing; when your heat is not rowing, complete an alternating EMOM of (odd) pistol practice and (even) 30 sec plank

WOD

12 minute AMRAP of

• 3 Wall climbs
• 20 G2OH with plate, 45#/35#
• 20 Lunges with plate, 45#/35#
• 20 Hollow rocks

January 9, 2014

Remember our 8-week CrossFit Kids (ages 5-8) session starts next week!  Every Tuesday at 4pm, 1/13-3/3.  If you know anyone interested, please let them/me know!

Strength

• OHS, 10RM
• Pendlay Row, 5x3

WOD

For time:

• 20 C2B Pullups
• 30 OHS, 115#/75#
• 40 KB swings, 70#/53#
• 50 Burpees over bar

January 8, 2014

Remember our 8-week CrossFit Kids (ages 5-8) session starts next week!  Every Tuesday at 4pm, 1/13-3/3.  If you know anyone interested, please let them/me know!

Strength

• Deadlift, work up to a heavy 3
• Handstand walking practice between sets

WOD

12 Minute AMRAP of:

• 400m Run
• 10 DL, 225#/155#
• 20 Wall balls, 20#/14#

January 7, 2014

Remember our 8-week CrossFit Kids (ages 5-8) session starts next week!  Every Tuesday at 4pm, 1/13-3/3.  If you know anyone interested, please let them/me know!

Strength

• 10 minute EMOM: Clean & Jerk x1

WOD

2 rounds for reps of each of:

• 2 minute ME Row (for calories)
• Rest 1 minute
• 2 minute ME Power cleans, 155#/115#
• Rest 1 minute
• 2 minute ME S2OH, 155#/115#
• Rest 1 minute

Aim to be consistent across rounds; pick a target in round 1 you think you can match in round 2.

January 6, 2014

Remember our 8-week CrossFit Kids (ages 5-8) session starts next week!  Every Tuesday at 4pm, 1/13-3/3.  If you know anyone interested, please let them/me know!

Strength

• Front squat, 5x3 @31x1 (3 second decent, 1 second hold at the bottom, explode out of the squat, rest 1 sec between reps)
• Strict/weighted pullups between sets

WOD

Death by:

• Strict Pullups (Rx+ Muscle-ups until you can't make them unbroken, then strict pullups)
• Front squats, 135#/95# (Rx+ 155#/115#)

Complete 1 of each in minute 1, 2 of each in minute 2, etc. 

January 5, 2014

Remember our 8-week CrossFit Kids (ages 5-8) session starts next week!  Every Tuesday at 4pm, 1/13-3/3.  If you know anyone interested, please let them/me know!

Strength

• 5x{Hang power snatch + Hang Squat Snatch}
• Strict/weighted ring dips between sets

WOD - For Mike M, Happy Birthday 1/5/1978

With a continuous clock:

1x Isabel (5 minute cap)

• 30 Power snatches, 135#/95#

rest 3 minutes then

5 rounds of: (10 minute cap)

19 Double unders

7 Box jumps, 36"/30"

8 Toes-to-bar

January 3, 2014

Skill

• Row 500m; 5 minutes after the start of the first row, roww 500m again
• We will row in heats; when your heat is not rowing, rotating EMOM of L-sit practice; false grip ring rows; strict T2B

WOD

In teams of 3, complete:

• Row 3000m
• 250 KB swings, 53#/35#
• 250 Goblet squats, 53#/35#

Break up as desired, one teammate working on a given movement at a time.

January 2, 2014

Remember Holiday Schedule Today!

• Fri 1/2: 9am class, open gym 10am, 530pm class
• Sat 1/3: normal hours (9am, 10am, open gym 11am)

Strength

• Push jerk, 5x3
• Pendlay Row, 5x3
• Alternate movements

WOD

10 Minute AMRAP of:

• 10 C2B Pullups
• 10 Push press, 115#/75#
• 10 Burpee over bar

December 31, 2014

Remember Holiday Schedule

• Wed 12/31: 530am, 630am, 12pm (no evening classes)
• Thurs 1/1: closed
• Fri 1/2: 9am, open gym 10am
• Sat 1/3: 9am, 10am, open gym

Strength

• EMOM for 10 minutes: 1 Squat snatch + 2 OHS
• compare to 12/11/14, aim to add 5#

WOD

12 minute AMRAP of:

• 31 Wall balls, 20#/14#
• 20 Power snatch, 75#/55#
• 14 Box jumps, 30"/24"

December 30, 2014

Remember Holiday Schedule

• Tue 12/30: normal hours (530am, 630am, 12pm, 5pm, 6pm, 7pm)
• Wed 12/31: 530am, 630am, 12pm (no evening classes)
• Thurs 1/1: closed
• Fri 1/2: 9am, open gym 10am
• Sat 1/3: 9am, 10am, open gym 11am

Strength

• 5x{1 Hang power clean + 1 Hang squat clean + 1 squat clean}
• Strict/weighted ring dips between sets

WOD

Death by:

• 3/4 Body weight Hang power cleans
• Ring Pushups

Complete 1 rep of each in minute 1, 2 reps of each in minute 2, etc

If you don't make 10 minutes, rest 1 minute then complete 3 minutes with 3-5 less reps of each (e.g. if you fail in minute 10, rest in minute 11 and do 3 more minutes of 7 and 7)