Workout of the Day 24 Jan 2016

Workout of the Day 24 Jan 2016

CFP Washington, CFP Kinection – *CrossFit Main Class


“Who Made Who” (Time)

1,000 Meter Row

75 Double-Unders (225 Singles)

50 Sit-Ups

25 Dumbbell Thrusters (55/40) (45/30) (30/15)

Goat Work

EMOM x 8

Pick 1 weakness and work for 30 seconds each minute. Focus on getting at least 1% better on a particular goal.



Foam Roll Lats / T-Spine

Spiderman Hold (1 min/side)

Lateral Opener

Workout of the Day 22 Jan 2016

CFP Kinection, CFP Washington – *CrossFit Main Class


“Big Gun” (AMRAP – Reps)

Climbing Ladder for 9 Minutes:

3 Clean and Jerks, 3 Toes to Bar

6 Clean and Jerks, 6 Toes to Bar

9 Clean and Jerks, 9 Toes to Bar

12 Clean and Jerks, 12 Toes to Bar

Rx+ – 135 / 95

RX – 115/80

SC – 95/65

Continue to add 3 repetitions per round until the 9 Minute Cap.

Goat Work

Pick 2 weaknesses and work for 30-45 seconds/minute. If you have goals on the board, get after them. If not, write some up! Ask a coach for suggestions.

EMOM x 12

Min. 1: Goat 1

Min. 2: Goat 2

Keep in mind that there will be Front Squats, Handstand Push-ups, and Pull-ups in Saturday’s WOD.


Upward-Facing Dog

Oly Wall Squat

Barbell Shoulder Smash

Foam Roll Legs/Lats

Competitor Accessory Work

A. Work up to a heavy Snatch Balance with 3 second hold in the bottom

B. Work up to a heavy Snatch from the low hang (below knees) with 3 second hold in the bottom

Snatch Balance

Low Hang Snatch

Workout of the Day January 14 2016

CFP Kinection, CFP Washington – *CrossFit Main Class

“Live Wire” (AMRAP – Rounds and Reps)

Teams of 2


15 Wallball Shots (20/14) (14/10)

10 Calorie Row

5 Dumbbell Box Step Overs (24/20) (20/16)

RX+ (45/30)

RX (35/20)

SC (20/10)

First partner completes the full round, and then tags the second partner in for the same.

Midline Cashout

100 Flutter Kicks

80 Abmat Sit-ups

60 Supermans

40 second Plank Hold

20 V-ups


Upward-Facing Dog


Foam Roll Lats

Oly Wall Squat

Endurance Metcon

Faust (Time)

2 Rounds: (40 min. cap)

1k Row

40 Push-ups

750m Row

80 Abmat Sit-ups

500m Row

40 Sumo Deadlift HIgh Pulls (75/55)

250m Row