2015-09-30 Med balls and running

Wednesday, September 30th, 2015
Meet downstairs at 1610

Warmup:
PVC stretch
200 single unders

WOD:

Run 400 meters
15 burpees
Run 400 meters
15 wall ball shots
Run 400 meters
15 med ball situps
Run 400 meters
15 med ball cleans 

2015-09-29

Tuesday, September 29th, 2015

Meet downstairs
WARMUP:
400 meter run
2 Rounds of:
10 wall ball
10 PVC OHS
10 Supermans

STRENGTH:
2 sets of:
10 Deadlifts

WOD:
3 Rounds for time of:
15 Box jumps
10 OHS
15 Pullups

2015-09-28 CF Main Page WOD

Monday, September 28, 2015

Warm up with 2 rounds of:

50 Singles/25 DU
10 Wall balls
5 Burpees

WOD

4 Rounds for time

30 Push ups
20 Front Squats  115/85
20 Push Press     115/85
30 sit ups

2015-09-24 Sumo Deadlifts--How to Be More Like Takanoyama

Meet downstairs at 1610

15 minutes to work up to a heavy triple of Sumo deadlift.

MetCon:

For time 21-15-9 of:

KB Cleans with the left hand
KB Cleans with the right hand
HR Pushups

                                                      Yes, but keep your skin on.

                                                      No, and put some pants on.

And finally, Sumo is legit. Check out the amazing athlete--Takanoyama and his sweet Uchi mata.

2015-09-23 Some Stairs

Meet downstairs at 1610 hours

Warmup:

PVC Warmup

2 rounds of:

1 minute of single unders
1 minute of plank
1 minute of jumping jacks
1 downward facing dog

AMRAP 20
5 pullups
5 KBS
run 1 set of stairs (from the ground floor to the fourth floor)
>>On each subsequent round, add 5 pullups and 5 KBS and an extra set of stairs. So the 2nd round is 10, 10, 2...continuing to increase with each round

2015-09-22 Front Squats

Meet downstairs at 1610

Warmup:

PVC Warmup

Run 400 meters

15 minutes to work up to 90% of max on a triple of front squat

AFAP:

10-1! Thrusters (95/75)
1-10! HR Pushups

This may be preaching to the choir, but CrossFit, combatives, and eating right are a great way to fight the attack that a career in law enforcement can be on your health and mental well being.  Here is a great article from the Atlantic on diagnosis.  The cure is posted here 4 days per week.

2015-09-21 "Cindy" modified

Monday, September 21st, 2015
Meet downstairs at 1610

Group stretching and warmup
Run 400 meters

WOD
Cindy modified. 10 minute AMRAP of

5 Pullups
10 Pushups
15 Squats

Congrats to all of the CFI athletes that attended last week's CF Law Enforcement seminar with Greg Amundson including Coach Lisa, BJJ Ninja Paul, and WOD Damager Brian. And thanks to our brothers and sisters from CrossFit 1850 who made the class possible.

2015-09-17

Thursday, September 17, 2015

Warm up in the 4th floor atrium

Run 5 laps, then
2 rounds of:

Toe touch
Bear Crawl
Russian Kicks
Baby Elephants

WOD

Move downstairs for the WOD

3 Rounds for time

10 Power Cleans 135/95
15 Over the Bar Burpees
50 meters Overhead Weighted Lunges

2015-09-16 CF Main Workout

Wednesday,  Sep 16, 2015

Warm up with a 500 meter row upstairs.  Move downstairs for the WOD


WOD

Taken from the CF site

Complete as many reps as possible in 10 minutes of:

 5 thrusters
5 chest-to-bar pull-ups
10 thrusters
10 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
20 thrusters
20 chest-to-bar pull-ups

Etc., adding 5 reps to each exercise each round.
Men use 75 lb., women use 55 lb.

2015-09-15 AMRAP

Tuesday, September 15, 2015

Meet downstairs and warmup with:

200 Singles/100 DU
PVC Stretches


WOD  20 Minute AMRAP of ascending reps (Stair: 4 floors=1 rep)


1-Stairs
2-Pull up
3-Push Press  #95
4-Toes To Bar

2-Stairs
4-Pull Ups
6-Push Press
8-Toes to Bar

3-Stairs
6-Pull Ups
9-Push Press
12-Toes to bar

4, 8,12,16.....5,10,15,20, etc......

2015-09-14

Monday, September 14, 2015

Meet downstairs and warmup with a 400m run, followed by 2 rounds of :

10 Wall Balls
10 Sit ups
10 Pass Throughs
10 Good mornings

Front Squat 3-3-3-3 with 75% of 1RM

WOD

5 Rounds

5 Deadlift  #225
15 HR Push-ups
30 Sit ups

2015-09-10 Stair running

Thursday, September 10th, 2015
Meet downstairs at 1610

PVC Stretch
10 Slow squats
100 flutter kicks (50 each side)

WOD:
5 Rounds

Take a wall ball to the bottom of the west stairs.
10 wall ball shots at the bottom of the stairs
Run to the top of the stairs
10 Pushups
Run to the workout area
10 one arm kettle bell snatches (5 each arm)

2015-09-09

Wednesday, September 9th, 2015

Meet downstairs at 1610
Run 400 meters
20 wall ball situps
Hold in plank one minute

Strength:
5-5-3-3-2 Deadlift

WOD:
5 Rounds

12 box jumps
9 pushups
6 pullups

2015-09-08 Deck of Cards

Tuesday, September 8th, 2015
Meet downstairs at 1610

PVC Stretch
200 Single unders

WOD:
Deck of Cards

Hearts:         Pushups
Spades:        Situps
Diamonds:   Wall ball shots
Clubs:           KBS

JOKERS:     10 Burpees

2015-09-03 9 Minute AMRAP

Thursday, September 3rd, 2015
Meet downstairs at 1610

PVC stretch
10 hammer swings on the tire (10 each arm)
Run 800 meters

WOD:

9 Minute AMRAP
15 Toes to bar
10 Deadlift
5 Snatches

2015-09-02 Med Ball Fun

Wednesday, September 2nd, 2015
Meet downstairs at 1610

PVC Stretch
10 slow squats
2 Rope climbs

EMOM 8 mintutes:
10 push press

 5 Rounds:
10 wall ball shots
10 med ball situps
50 single unders

2015-09-01

Tuesday, September 1st, 2015

Meet downstairs at 1610

PVC Stretch
200 Single unders
Hold in plank one minute

Strength:
OHS 5-5-3-3-2

WOD

4 Rounds:
20 Goblet squats
15 Situps
10 Pushups
5 toes to bar (Try kipping)
Run 200 meters