February 14, 2015 - Happy Valentine's Day!

Announcements

• We are moving over to a new payment/class sign-up provider, Zen Planner, by next Monday, 2/23.  More info to follow this week about accounts and entering your CC or EFT payment in the new system!  We're really excited to make the switch and are confident this will provider a better experience for CFWP!
• If you have even passing interest in doing so, go sign up for the 2015 CrossFit Open! It's $20, and you can always stop posting scores but you can't sign up after the Open starts!  Please come talk to me or any coach if you have apprehension - we don't think you'll regret it!

Skill

• 10x100m
• Run every 90 seconds

Valentine's Partner WOD

Part 1 - The Break Up: Death by

• Burpees G2OH, 45#/35#

1 Burpee G2OH in min 1, 2 Burpee G2OH in min 2, etc until one or both partners fail to complete the reps in a minute

Rest 3 minutes then

The MakeUp: 6 Minute AMRAP of:

• Row 250m/Run 200m
• ME Turkish Get ups, 53#/35#

Partners alternate movements.

February 13, 2015

Strength

• 5x{2 Behind the neck S2OH + 2 OHS}
• Pendlay Row 5x3, between sets

WOD

Every 3 minutes for 9 minutes, complete 2 rounds for time (or AMRAP) of:

• 10 OHS, 95#/65#
• 10 C2B Pullup

Rest 3 minutes, then for time

• 800m Run

February 12, 2015

Strength

• Deadlift, work up to a heavy 5
• Handstand walking practice between sets

WOD

10 Minute AMRAP of:

• 6 Deadlifts, 275#/185# (heavy but unbroken)
• 8 Pistols, alternating legs
• 10 Toes-to-bar

February 11, 2015

Strength

• 8 min EMOM of {1 Hang squat snatch + 1 Squat snatch}

WOD

For time:

• 5 Burpees box jumps, 24"/20"
• 20 Snatch, 95#/65#
• 10 Burpee box jumps, 24"/20"
• 15 Snatch, 115#/75#
• 15 Burpee box jumps, 24"/20"
• 10 Snatch, 135#/95#
• 20 Burpee box jumps, 24"/20"
• 5 Snatch, 155#/115#

February 10, 2015

Strength

• Back squat, 5x3@31x1 building
• False grip pullups/ring rows/Muscle-up practice between sets

WOD

4 min AMRAP of:

• 8 Front squat, 135#/95#
• 12 Calorie Row

Rest 2 minutes, then 4 minute AMRAP of:

• 4 Strict Pullups (Rx+ Ascending ladder of Muscle-ups - 1 in round 1, 2 in round 2, etc)
• 8 Wall balls

Rest 2 minutes, then 4 minute AMRAP of:

• 30 Wall balls, 20#/14#
• 90 Double unders
• ME Strict Pullups in remaining time (Rx+ Muscle-ups)

February 9, 2015

Announcements

• Congrats to all the CFWPers who competed this weekend at Tuff Love, and thanks to all the supporters who drove all the way to Boulder to support them!  Special shout out to first time competitors - Marcy, Kayla, Hailey, Julie, Matt, and Brittney!  Brittney and Loren lost a tie-break (the top 4 teams were all separated by 1 point total!) that nudged them off the podium, but they finished 4th in a very tough field of 40 teams!  Arguably the loudest the big crowd got all day was when Matt (who was OHS'ing not much less than his body weight) and Julie finished the T2B-OHS WOD under the time cap - what an unbelievable moment!  Awesome job everyone, and thanks for the very memorable day! 

Strength

• Clean & jerk, work up to a heavy double (aim for touch-and-go)
• Strict/weighted ring dips between sets

WOD

For time:

• 400m Run
• 30 Power cleans, 115#/75#
• 400m Run
• 30 S2OH, 115#/75#
• 400m Run
• 30 KB swings, 70#/53#

February 7, 2015

Upcoming events:

• Sixteen (16!) CFWPers are competing in a partner co-ed competition at CrossFit Sanitas  in Boulder today (8am-3pm)!  I put up a link for heat times and team names up on the CFWP FB page!  Maybe we'll see some of you up there Saturday, and I'll be posting on FB where we plan to hang out to celebrate Saturday late afternoon/evening once we're back in Denver!

Skill

• 8x200m Run
• Run every 2 minutes

WOD

12 Minute AMRAP of:

• 16 Medball OH step ups, 20#/14#, 24"/20"
• 16 Medball cleans, 20#/14#
• 16 Pushups on Med ball
• 400m Run with Med ball, 20#/14#

February 6, 2015

Upcoming events:

• Sixteen (16!) CFWPers are competing in a partner co-ed competition at CrossFit Sanitas  in Boulder this Saturday (8am-3pm)!  I put up a link for heat times and team names up on the CFWP FB page!  Hope to see some of you up there Saturday, and I'll be posting where we plan to hang out to celebrate Saturday late afternoon/evening once we're back in Denver!

Strength

• Hang power snatch, work up to a heavy 3
• Handstand walking practice between sets

WOD

For time: (17 minute cap)

• 10 HSPU
• 400m Run
• 20 Power snatch, 95#/65#
• 800m Run
• 20 Power snatch, 95#/65#
• 400m Run
• 10 HSPU

February 5, 2015

Upcoming events:

• Short Stories, Tall Beers will meet for the first time tonight - 7pm at the Historian! Click the link to find out what you're reading, and thanks Matt V for organizing!
• Sixteen (16!) CFWPers are competing in a partner co-ed competition at CrossFit Sanitas in Boulder this Saturday!  Stay tuned for heat time announcements!

Strength

• OHS, work up to a heavy 5
• Pendlay Row x5 between sets

WOD

3 minute AMRAP of

• Row for calories

Rest 2 minutes, then 3 minute AMRAP of

• 15 KB swings, 70#/53#
• 30 Double unders

Rest 2 minutes, then 3 Minute AMRAP of:

• 10 OHS, 115#/75#
• 15 Hollow Rocks

February 4, 2015

Upcoming events:

• Short Stories, Tall Beers will meet for the first time this Thursday 2/5, 7pm at the Historian. Click the link to find out what you're reading, and thanks Matt V for organizing!
• Sixteen (16!) CFWPers are competing in a partner co-ed competition at CrossFit Sanitas in Boulder this Saturday!  Stay tuned for heat time announcements!

Strength

• Deadlift, 5x2 across @90%
• False grip pullups/ring rows/Muscle-up practice between sets

WOD

12 Minute AMRAP of

• 30 Burpees over bar
• 20 Deadlifts, 225#/155#
• 10 Muscle-ups (scale with less MU, strict C2B or strict pullups)

February 3, 2015

Upcoming events:

• Short Stories, Tall Beers will meet for the first time this Thursday 2/5, 7pm at the Historian. Click the link to find out what you're reading, and thanks Matt V for organizing!

Strength

• 5x{1 Power clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk}
• 30 Double unders or Double under practice between sets

WOD

Every 3 minutes for 15 minutes (so for 5 rounds) complete:

• 200m Run
• 8 Clean & jerks, 135#/95#

Scores are the times of each round.  Time cap of 2:00 on each round to ensure at least 1:00 rest.

February 2, 2015

Upcoming events:

• Short Stories, Tall Beers will meet for the first time this Thursday 2/5, 7pm at the Historian. Click the link to find out what you're reading, and thanks Matt V for organizing!

Strength

• Back Squat, 3x6 (70-75%) & 3x1 (90-95%), alternating and building
• Strict/Weighted Pullup practice between sets

WOD

10 Minute AMRAP of:

• 10 Wall balls, 20#/14#
• 10 C2B Pullups
• 10 Box jumps, 30"/24"

Wall balls increase by 10 every round (so 10 in round 1, 20 in round 2, 30 in round 3, etc).  Pullups and box jumps remain at 10 reps all rounds.

January 31, 2015

Upcoming events:

• The January CFWP Goal Setting Workshop went so well that the core group of attendees is doing another Workshop today!  Saturday, 1/31 @ 730am.  Everyone welcome!
• Check out our FB page for heat times of the CFWP athletes competing at the Winter WOD Fest this weekend (Sat-Sun)!
• Sunday Open Gym is back! 11am-12pm!
• Short Stories, Tall Beers will meet for the first time next Thursday 2/5, 7pm at the Historian. Click the link to find out what you're reading, and thanks Matt V for organizing!

Strength

• Row 500m; 5 minutes after the start of the first row, row 500m again
• Bench press, work up to a heavy 5

WOD

12 minute AMRAP of:

• 3 Wall climbs
• 16 KB OH lunge. 53#/35# (alternate arms each round)
• 24 Grasshoppers

January 30, 2015

Upcoming events:

• The January CFWP Goal Setting Workshop went so well that the core group of attendees is doing another Workshop this Saturday, 1/31 @ 730am.  Everyone welcome!
• Sunday Open Gym is back! 11am-12pm!
• Short Stories, Tall Beers will meet for the first time next Thursday 2/5, 7pm at the Historian. Click the link to find out what you're reading, and thanks Matt V for organizing!

Strength: Winter WODFest WOD #1, Barbell Complex

• Find a max of: 1 Power clean + 1 Front squat + 1 Hang squat clean + 1 S2OH

WOD: Winter WODFest WOD #2

For time

• 50 Double unders
• 40 Back squat, 125#/85#
• 30 S2OH, 125#/85#
• 20 Burpee over bar

January 29, 2015

Upcoming events:

• The January CFWP Goal Setting Workshop went so well that the core group of attendees is doing another Workshop this Saturday, 1/31 @ 730am.  Everyone welcome!
• Sunday Open Gym is back! 11am-12pm!
• Short Stories, Tall Beers will meet for the first time next Thursday 2/5, 7pm at the Historian. Click the link to find out what you're reading, and thanks Matt V for organizing!

Strength

• Deadlift, work up to a heavy 3
• Handstand walking practice between sets
• Alternate between movements every 90 seconds

WOD

16 minute Rotating EMOM of

• 15 Deadlifts, 185#/135#
• 12 Box jumps, 30"/24"
• 9 C2B Pullups
• 6 Strict HSPU

40 sec time cap each minute.  If you can easily make the allotted reps in under 30 seconds, complete a max effort for the movement in 30 seconds.

January 28, 2015

Upcoming events:

• CFWP Lulu Lemon Shop Night, TONIGHT!  Wed 1/28 7-8pm at Lulu Lemon in Cherry Creek, drinks at Marg's afterwards.  Thanks for organizing Shana!
• The January CFWP Goal Setting Workshop went so well that the core group of attendees is doing another Workshop this Saturday, 1/31 @ 730am.  Everyone welcome!
• Sunday Open Gym is back! 11am-12pm!
• Short Stories, Tall Beers will meet for the first time next Thursday 2/5, 7pm at the Historian. Click the link to find out what you're reading, and thanks Matt V for organizing!

Strength

• 5x{1 Power Snatch + 1 Squat Snatch + 1 OHS}
• Kipping T2B practice between sets

WOD

4 minute AMRAP of:

• 5 Power snatch, 135#/95#
• 10 Wall balls

Rest 2 minutes, then 4 minute AMRAP of:

• 5 OHS, 135#/95#
• 10 Toes-to-bar

Rest 2 minutes, then 4 minute AMRAP of:

• Row 200m
• Run 200m

January 27, 2015

Upcoming events:

• CFWP Lulu Lemon Shop Night, Wed 1/28 7-8pm, drinks at Marg's afterwards
• The January CFWP Goal Setting Workshop went so well that the core group of attendees is doing another Workshop this Saturday, 1/31 @ 730am.  Everyone welcome!
• Sunday Open Gym is back! 11am-12pm!

Strength

• 8 min EMOM of
• 2 Power cleans, touch-and-go

WOD

3 Rounds for time of:

• 400m Run
• 10 Power cleans, 155#/115#
• 20 KB swings, 53#/35#

January 26, 2015

WOD: Fran*

For time, 21-15-9 of:

• Thrusters, 95#/65#
• Pullups

*compare to 7/28/14

or

Heavy Fran

For time, 15-12-9 of:

• Thrusters, 135#/95#
• Weighted Pullups, 45#/35#

January 24, 2015

Upcoming events:

• January CFWP Goal Setting Workshop, today!  Sat 1/24 8am
• Sunday Open Gym is back!  Starting tomorrow (1/25), Sunday open gym 11am-12pm!
• CFWP Lulu Lemon Shop Night, Wed 1/28 7-8pm, drinks at Marg's afterwards

Skill

• 3x800m
• Rest exactly 3 minutes between rounds

WOD

In teams of 2, complete:

• Row 1500m in 250m intervals
• 90 Bench press, 135#/95#
• 90 KB snatch, 53#/35#

Only one partner works at a time.  Resting partner completes 10 situps every time other partner starts a set.

January 23, 2015

Upcoming events:

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

Strength

• Squat clean, 1RM
• Strict/weighted pullups between sets

WOD

12 minute AMRAP of:

• 3 Strict HSPU
• 5 Strict pullups (Rx+ 2 Strict Muscle-ups)
• 7 Power cleans, 135#/95#
• 9 Wall balls, 20#/14#