WOD

Workout of the Day 27 Sept 2016

CFP Washington, CFP Kinection – *CrossFit Main Class

“Treat a person as he is, and he will remain as he is. Treat him as he could be, and he will become what he should be.”
-Jimmy Johnson


The one and only, Nora Meah

Metcon

“Magic Mike (Cook)” (AMRAP – Reps)

AMRAP 5:

Buy-in: 50 Wallballs (20/14) (14/10)

12 Deadlifts (185/135) (155/105) (135/95)

12 Bar-Over Burpees

Rest 5:00

AMRAP 5:

Buy-in: 35 Wallballs

9 Deadlifts (225/155) (185/135) (155/105)

9 Bar-Over Burpees

Rest 5:00

AMRAP 5:

Buy-in: 20 Wallballs

6 Deadlifts (275/185) (225/155) (185/135)

6 Bar-Over Burpees

Score – Total reps across rounds

Mobility

Posterior Chain Floss

Couch

Lateral Opener

Downward-Facing Dog

Box Brief

Our Acadia Hiking Trip is coming up next weekend, October 7-10! If you want to come for the whole weekend or just part of it, get full event details on our Facebook Events Page!

Workout of the Day 29 Mar 2016

Metcon:

“Mi Casa”
3 Rounds for time:
800m Run (400m run)
20 C2B Pull-Ups (PU) (Jumping PU)
30 Push Ups (15 Push-ups)
10 Turkish Get Ups* (24/16) (16/12) (12/8)
*5 consecutive per side

-35 min. cap-

Mobility
OH Banded Distraction
Foam Roll Lats
Lateral Opener

Workout of the Day 28 Mar 2016

Metcon
“Easter Buns”
5 Rounds for time:
10 Reverse Lunges (115/80) (95/65) (75/55)
20/15 Cal Row (15/10)
-20 Min Time Cap-

Midline Washout
100 Flutter Kicks
80 Abmat Sit-Ups
60 Russian Twists (25/15) (15/10)
40 Supermans
1:00 Plank Hold

Mobility
Pigeon
Banded Hamstring
Couch

Workout of the Day 27 Mar 2016

Strength
Deadlift
7×1 (across: don’t think percentages, just build to a heavy Single – smooth form throughout, keep Lumbar curve strong.)

Cashout
AMRAP 8
8 Box Jumps (30/24) (24/20) (20/16)
4 Power Cleans (185/135) (155/105) (135/95)
2 Wall Climbs

Mobility
OH Banded Distraction
Banded Hamstring
Lateral Opener
Seated Straddle

Workout of the Day 26 Mar 2016

Metcon
“Speed Demons” (4 Rounds for time)
For time:
Run 400 meters
Rest 1 minute
Run 800 meters
Rest 2 minutes
Run 1,200 meters
Rest 3 minutes
Run 1,600 meters
*Keep an eye on the clock at the start and finish of each round; record rounds separately.
Scaling Recommendation: 200m, 400m, 800m, 1200m

Gymnastics
3 Sets of Max Effort Pull-ups (Banded Pull-ups) (Ring Rows/Jumping Pull-ups)

3 Sets of Max Effort Hollow Rock Hold (Plank Hold)
Pull-ups

Mobility
Calf Smash
Pigeon
Foam Roll Lats
Upward-Facing Dog

Workout of the Day 24 Mar 2016

Metcon
“Red Riding Hood” (Time)
3 Rounds:
400m Run
15 Chest to Bar Pull-ups (Pull-Ups) (Jumping PU)
20 Air Squats
10 Burpees to a 6″ target
-15 min. cap-

Goat Work
EMOM x 10
Min.1: Goat
Min. 2: Core Hold

Endurance Metcon
“Skewers” (Time)
1 Mile Run
50 Wall Balls (20/14) (14/10)
40 Abmat Sit-Ups
30 Box Jumps
1200m Run
40 Wall-Balls
30 Abmat Sit-Ups
20 Box Jumps
800m Run
30 Wall-Balls
20 Abmat Sit-Ups
10 Box Jumps
Cashout: 2k Row
-40 min. cap-

Mobility
Couch
Foam Roll Legs / Lats
Accumulate 2 min. hang on rig

Workout of the Day 23 Mar 2016

Strength
Power Snatch
Build to a heavy set of 2
*Scaling Recommendation: Hang Power Snatch or Hang Power Clean
-12 min. cap-

Metcon
“Goldilocks” (Time)
15-12-9-6-3*
Power Snatches (115/80) (95/65) (75/55)
Toes to Bar (Knee Tucks)
*250m Row after each set
-18 min. cap-

Mobility
Lateral Opener
Downward-Facing Dog
Banded Hamstring
Upward-Facing Dog

Workout of the Day 22 Mar 2016

Metcon

“Bombshell” For Time
3 Rounds:
21 Box Jumps (24/20) (20/16)
12 Thrusters (95/65) (75/55)
3 Ring Muscle Ups (3 PU+ 3 Ring Dips) (6 Ring Rows+ 6 Box Dips)
-15 Min Cap-

Strength
Thruster
Build to a heavy set of 5

Mobility
Seated Straddle
Couch
Lateral Opener

Workout of the Day 21 Mar 2016

Based on the expected snowfall, we will be cancelling AM classes tomorrow, Monday March 21st.  We will re-open for the 12pm class.

Warm-up
Rowing Technique

Metcon
“Jelly Belly” (AMRAP – Rounds and Reps)
AMRAP 13:
30 AbMat Sit-Ups
30 Kettlebell Swings (24/16) (16/12)
30 Calorie Row
Or, re-test “Open 16.4”!

Strength
Squat Snatch
Build to a heavy Single

Mobility
Pigeon
Couch
Lateral Opener