Thursday, January 29, 2015
Meet downstairs at 1610. Run a 400 for warm up, followed by group dynamic stretch
OLY
Power Clean 5-5-5-5 135/95
Use the same weight for all lifts. If you need to scale, keep it challenging.
WOD Blatantly stolen from Crossfit Paleo Fit Box in Sandy. This is a lung burner!
5 Rnds for time of:
200 meter Run
5 Med Ball Clean, #20/14
5 Box Jump, 24”/20”
5 Burpee
5 Pull-Ups
Thursday, January 29, 2015
Tuesday, January 27, 2015
01-28-2015 Partner WOD
Wednesday, January 28, 2015
Meet Downstairs and warm up with a 400 meter run, followed by:
20 meters each;
Toe touches
Lunges
Russian Kicks
Bear Crawl
WOD
15 minute AMRAP
Set A: 200 meter KB carry 53/35 (Must carry in the front rack position)
Set B: 10 Wall Balls
10 Burpees
10 Thrusters 75/55
10 Knees to Elbow (Continue cycle until partner returns)
Rotate at end of the 200 meter KB carry. Score is the total number of cycles through set "B".
Meet Downstairs and warm up with a 400 meter run, followed by:
20 meters each;
Toe touches
Lunges
Russian Kicks
Bear Crawl
WOD
15 minute AMRAP
Set A: 200 meter KB carry 53/35 (Must carry in the front rack position)
Set B: 10 Wall Balls
10 Burpees
10 Thrusters 75/55
10 Knees to Elbow (Continue cycle until partner returns)
Rotate at end of the 200 meter KB carry. Score is the total number of cycles through set "B".
01-27-2015 Hello Shoulders
Tuesday, January 27, 2015
Meet upstairs and warm up with a 500 meter row and PVC stretches
(Game day decision on whether to WOD upstairs or down)
OLY
Overhead squat 5-5-3-2-2
Focus on form and work toward a weight that is challenging
WOD
3 Rounds
10 Push Press 95/55
15 SDHP 95/55
10 T2B
100 Singles or 50 DU
Meet upstairs and warm up with a 500 meter row and PVC stretches
(Game day decision on whether to WOD upstairs or down)
OLY
Overhead squat 5-5-3-2-2
Focus on form and work toward a weight that is challenging
WOD
3 Rounds
10 Push Press 95/55
15 SDHP 95/55
10 T2B
100 Singles or 50 DU
Monday, January 26, 2015
01-26-2015 Happy Monday
Monday, January 26, 2015
Meet Upstairs
Warm up with two trips down and up the stairs, 20 squats at the bottom each time.
OLY
Squat Clean 3-3-3-3 135/95
WOD
Take a weight plate downstairs 45/25
21-15-9
Pull ups
KBS
HR Push ups
50 meter weighted walking lunge at the end of each round
Meet Upstairs
Warm up with two trips down and up the stairs, 20 squats at the bottom each time.
OLY
Squat Clean 3-3-3-3 135/95
WOD
Take a weight plate downstairs 45/25
21-15-9
Pull ups
KBS
HR Push ups
50 meter weighted walking lunge at the end of each round
Thursday, January 22, 2015
2015-01-22 Stair running with some wall ball shots
Meet upstairs at 1610
PVC stretch, then some group stretching
200 single unders
WOD:
10 rounds:
Run down the west stairs. 10 wall ball shots at the bottom.
Run back up the stairs. 10 pushups at the top.
PVC stretch, then some group stretching
200 single unders
WOD:
10 rounds:
Run down the west stairs. 10 wall ball shots at the bottom.
Run back up the stairs. 10 pushups at the top.
Wednesday, January 21, 2015
2015-01-21 "Jack"
Meet upstairs at 1610
PVC Stretch
10 squats. Hold at the bottom for a few seconds
Hold in plank for thirty seconds
WOD:
"Jack"
20 minute AMRAP of
10 push press (75/115)
10 KBS (35/53)
10 box jumps
PVC Stretch
10 squats. Hold at the bottom for a few seconds
Hold in plank for thirty seconds
WOD:
"Jack"
20 minute AMRAP of
10 push press (75/115)
10 KBS (35/53)
10 box jumps
Tuesday, January 20, 2015
2015-01-20 Deadlifts
Meet upstairs at 1610
Run five laps around atrium, followed by 1/4 lap of toe touches, 1/4 lap lunges, 1/4 lap bear crawl, 1/4 lap baby elephants
WOD:
4 Rounds for time
15 deadlifts (body weight)
15 burpees
250 meter row
Run five laps around atrium, followed by 1/4 lap of toe touches, 1/4 lap lunges, 1/4 lap bear crawl, 1/4 lap baby elephants
WOD:
4 Rounds for time
15 deadlifts (body weight)
15 burpees
250 meter row
Thursday, January 15, 2015
2015-01-15 MedBall Cleans
Meet upstairs at 1610 hours
Warmup:
PVC warmup
EMOM 5 minutes:
10 jumping lunges (5 on each side)
"rest" at the bottom of the squat
1 minute of med ball tosses with a partner for max reps and distance. Please don't break anything or each other.
Strength:
Dumbbell Press
5, 5, 5, 5, 5
Dumbbell Row
5, 5, 5, 5, 5
MetCon:
Death by MedBall Cleans. Coach each other and stop not when you can't do any more, but when you can't do any more perfectly.
Warmup:
PVC warmup
EMOM 5 minutes:
10 jumping lunges (5 on each side)
"rest" at the bottom of the squat
1 minute of med ball tosses with a partner for max reps and distance. Please don't break anything or each other.
Strength:
Dumbbell Press
5, 5, 5, 5, 5
Dumbbell Row
5, 5, 5, 5, 5
MetCon:
Death by MedBall Cleans. Coach each other and stop not when you can't do any more, but when you can't do any more perfectly.
Wednesday, January 14, 2015
2015-01-14
Meet upstairs at 1610 hours
Warmup:
PVC Warmup
5 rounds (not for time) of:
10 KBS
10 5 second holds of superman
30 seconds of hollow rock
25 jumping jacks
MetCon:
For time:
21-15-9 of
KBS (70/53)
Box Jumps
Pullups
If you missed this exchange between Outside and Froning on Twitter, it is worth seeing:
Warmup:
PVC Warmup
5 rounds (not for time) of:
10 KBS
10 5 second holds of superman
30 seconds of hollow rock
25 jumping jacks
MetCon:
For time:
21-15-9 of
KBS (70/53)
Box Jumps
Pullups
If you missed this exchange between Outside and Froning on Twitter, it is worth seeing:
Tuesday, January 13, 2015
2015-01-13 Front Squats and Bench Press
Meet upstairs at 1610 hours.
PVC Warmup
Row 500 meters
EMOM 5 minutes
10 squats
"rest" at the bottom of the squat
Spend 15 minutes working toward a three rep max on front squat
Spend 15 minutes working toward a three rep max on bench press
PVC Warmup
Row 500 meters
EMOM 5 minutes
10 squats
"rest" at the bottom of the squat
Spend 15 minutes working toward a three rep max on front squat
Spend 15 minutes working toward a three rep max on bench press
Monday, January 12, 2015
2015-01-12
Meet upstairs at 1610
PVC Warmup
Tabata Bird Dogs (4 periods of work on each side)
Rest one minute
Tabata Hollow Rocks
Move downstairs
MetCon:
For time:
20-18-16-14-12-10-8-6-4-2
Pushups
Kettlebell Swings
1-2-3-4-5-6-7-8-9-10
Thrusters (115/85)
PVC Warmup
Tabata Bird Dogs (4 periods of work on each side)
Rest one minute
Tabata Hollow Rocks
Move downstairs
MetCon:
For time:
20-18-16-14-12-10-8-6-4-2
Pushups
Kettlebell Swings
1-2-3-4-5-6-7-8-9-10
Thrusters (115/85)
Thursday, January 8, 2015
2015-01-08
Thursday, January 8, 2015
Already a week into the new Year. It's great to see some new faces coming out for the WOD's each day.
Meet upstairs in the 4th floor atrium for the warm-up:
Run two laps, then complete a lap broken into four segments of the following stretches:
Bear Crawl, Russian kicks, walking toe touches and Baby Elephants.
Repeat this on more time.
Back to the fitness area upstairs
Push Press 5-5-3-2-2 Working toward a 2 rep max
WOD
Starting upstairs
3 rounds;
10 Deadlift 135/95
15 Burpees
30 sit-ups
Run the loop, (the full inside to outside loop) carrying a single dumbell or KB 53/35 or 50/30.
You may carry your weight in any fashion you like....PS, the distance from the gym door to the 4th floor west door must be covered by walking lunges. You can just run/shuffle the remaining distance.
Enjoy!
Already a week into the new Year. It's great to see some new faces coming out for the WOD's each day.
Meet upstairs in the 4th floor atrium for the warm-up:
Run two laps, then complete a lap broken into four segments of the following stretches:
Bear Crawl, Russian kicks, walking toe touches and Baby Elephants.
Repeat this on more time.
Back to the fitness area upstairs
Push Press 5-5-3-2-2 Working toward a 2 rep max
WOD
Starting upstairs
3 rounds;
10 Deadlift 135/95
15 Burpees
30 sit-ups
Run the loop, (the full inside to outside loop) carrying a single dumbell or KB 53/35 or 50/30.
You may carry your weight in any fashion you like....PS, the distance from the gym door to the 4th floor west door must be covered by walking lunges. You can just run/shuffle the remaining distance.
Enjoy!
Wednesday, January 7, 2015
2015-01-07
Wednesday, Jan 7, 2015
Meet upstairs and warm up with jump rope, 200 singles or 100 DU
Stretch together as group
Overhead Squat
Work on form and flexibility here, start with a light weight.
5 sets of 5 reps. Good goal to finish with is 95/65
WOD (Move downstairs)
4 Rounds for time
10 Wall Balls
10 Toes to Bar
10 HR Push Ups
10 SDHP
Meet upstairs and warm up with jump rope, 200 singles or 100 DU
Stretch together as group
Overhead Squat
Work on form and flexibility here, start with a light weight.
5 sets of 5 reps. Good goal to finish with is 95/65
WOD (Move downstairs)
4 Rounds for time
10 Wall Balls
10 Toes to Bar
10 HR Push Ups
10 SDHP
Sunday, January 4, 2015
2015-01-05 Helen
Monday, January 5, 2015
PVC Warmup
2 Tabatas of the following:
20 seconds of downward facing dog (drive down into your feet and hands)
10 seconds of plank
20 seconds of bird dog
10 seconds at the bottom of the squat
Move Downstairs for the MetCon
Helen
3 Rounds for time
400 Meter Run
21 KBS (1.5 pood)
12 Pull-ups
First CFI workout of 2015
Meet upstairs and warm up with 500 meter rowPVC Warmup
2 Tabatas of the following:
20 seconds of downward facing dog (drive down into your feet and hands)
10 seconds of plank
20 seconds of bird dog
10 seconds at the bottom of the squat
Move Downstairs for the MetCon
Helen
3 Rounds for time
400 Meter Run
21 KBS (1.5 pood)
12 Pull-ups
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