Workout of the Day 30 Sept 2016

Workout of the Day 30 Sept 2016


Announcements

-Saturday Schedule Change-
Due to the larger attendance for our earlier classes on Saturdays, we have decided to alter our schedule a bit. The new schedule will be:
8am
9am
10am
Please make a note and share with friends!

CFP Washington, CFP Kinection – *CrossFit Main Class


Benoit the Beast – Many from the Providence Barbell Club Team will be competing this Saturday and Sunday at Robinson Weightlifting in Franklin, MA…should be fun.

Metcon

If you came to Wednesday/Thursday classes, you may want to take Friday off. We’ve had a lot of volume lately; be sure to listen to your body.

“Mighty Mouse” (AMRAP – Rounds and Reps)

AMRAP 18:

30 Thrusters (95/65) (75/55)

30 Box Jumps (24/20) (20/16)

30 Calorie Row

30 Toes-to-Bar (Knee Tucks)

SC: 15 reps of each movement, especially if you’re a newer athlete!

Mobility

Banded Hamstring

Saddle (quads and hips)

Calf Smash

Banded Model (shoulders)

Competitor Accessory Work

1. Skill Conditioning

300 Double Unders for time

2. EMOM x 10

Pick 1-2 weaknesses

Metcon (Time)

300 DU for time

Workout of the Day 29 Sept 2016

Announcements

-Saturday Schedule Change-
Due to the larger attendance for our earlier classes on Saturdays, we have decided to alter our schedule a bit. The new schedule will be:
8am
9am
10am
Please make a note and share with friends!

CFP Washington, CFP Kinection – *CrossFit Main Class

“You are never really playing an opponent. You are playing yourself, your own highest standards, and when you reach your limits, that is real joy.”
-Arthur Ashe


Test your limits.

Metcon

“Moving Along” (Time)

5 Box Jumps (36/30) (30/24) (24/20)

10 Ring Rows, strict

15 second Ring L-Sit (Hollow Rock Hold) (Plank Hold)

20 Push-ups

RX+ – 8 Rounds for time

RX – 6 Rounds for time

SC – 4 Rounds for time (10-15 Push-ups is a good modification if needed)

The main focus should be QUALITY over speed; don’t sell yourself short by hustling through this with sloppy form. And be careful on those HIGH Box Jumps!

-25 min. cap-

Mobility

Lateral Opener

Super Front Rack

Calf Smash

Foam Roll Lats

Endurance Metcon

“Tortilla Flats” (Time)

3 Rounds:

1 mile run

100 Air Squats

50 Burpees

-45 min. cap-
This is a re-test from 4/14, hit it hard!

Workout of the Day 28 Sept 2016

Announcements

-Saturday Schedule Change-
Due to the larger attendance for our earlier classes on Saturdays, we have decided to alter our schedule a bit. The new schedule will be:
8am
9am
10am
Please make a note and share with friends!

CFP Washington, CFP Kinection – *CrossFit Main Class

Metcon

“Jump City” (Time)

1 Round:

800m Run

80 Double-unders (240 Singles)

21 Hang Power Cleans (135/95) (115/80) (95/65

2 Rounds:

400m Run

40 Double-unders (120 Singles)

15 Hang Power Cleans

3 Rounds:

200m Run

20 Double-unders (60 Singles)

9 Hang Power Cleans

Mobility

Super Front Rack

Barbell Calf Smash

Standing Straddle

OH Banded Distraction

Competitor Accessory Work

1. Clean and Jerk*

A. 1×3 at 60%,

B. 1×3 at 70%,

C. 3×3 at 75%

*All reps are drop from the top

Record part C. in Wodify.

2. Gymnastics Conditioning

2 Rounds of:

2 mins of max rep Ring Muscle ups (Bar MU)

1 mins of max rep Strict HSPU

2 mins of max rep C2B Pull ups (Pull-ups)

1 min of max Kipping HSPU

Clean and Jerk

Max Ring Muscle-Ups

Max Strict HSPU

Max Chest to Bar Pull-ups

Max Kipping HSPU

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 26 Sept 2016


CFP Washington, CFP Kinection – *CrossFit Main Class

“Excellence is the gradual result of always striving to do better.”
-Pat Riley

Warm-up

Bulletproof Shoulders

Barbell Review

Metcon

“Everest” (Time)

For Time:

21 Power Snatches

21 Pull-ups (banded/jumping)

15 Overhead Squats*

15 C2B Pull-ups

9 Squat Snatches**

9 Bar Muscle-ups (C2B/Pull-ups) (banded/jumping C2B)

RX+ – 115/80

RX – 95/65

SC – 75/55

*SC: Front Squats

**Power Snatches

Mobility

Lateral Opener

Barbell Shoulder Smash

Pigeon

Couch

Competitor Accessory Work

1. Clean and Jerk

5×3 Squat Clean and Jerk (80% – no TnG)

2. Overhead Squat

1 set of 10 Overhead Squats (shoot for at least 5# heavier than last week, even 10-15# if they felt good.)

3. Front Squat

5×5 Front Squat (80% across)

4. Strength Conditioning

5 rounds NOT for time of:*

Max Rep Bench Press, Bodyweight

Max rep unbroken C2B Pull ups

No rest between movements, 3 minute rest between rounds

Squat Clean and Jerk

Overhead Squat

Front Squat

Metcon (AMRAP – Reps)

Bench Press

C2B Pull-ups (Pull-ups)

-Total Reps-

Workout of the Day 25 Sept 2016

CFP Washington, CFP Kinection – *CrossFit Main Class

Metcon

“Sunday Snooze” (No Measure)

EMOM 20:

Min 1 – 15/12 Calorie Row*

Min 2 – 1 Round Cindy

Min 3 – 100m Farmers Carry (32/24) (24/16)

Min 4 – 20 Sit-ups (15 reps)

*SC: 12/9

Midline Cashout

100 Russian Twists + 1 minute in the Hold that you like least

Mobility

As a group, Coach’s choice

Workout of the Day 24 Sept 2016

CFP Washington, CFP Kinection – *CrossFit Main Class

“Both desire and imagination are stored in the mind of the individual and when stretched, both have the potential to position a person for greatness.”
-Eric Thomas

Metcon

“High Five” (Time)

Team of 2, relay style:

21-18-15-12-9

Thrusters (95/65) (75/55)

40 Double-unders (40 Singles, due to relay format)

200m Run

SC: 15-12-9-6-3 for those new to Thrusters

Partner 1 completes full round before tagging partner 2.

Mobility

Couch

Calf Smash

OH Banded Distraction

Competitor Accessory Work

1. Gymnastics Benchmark

Max set up unbroken Ring Muscle ups (Bar MU) (Pull-ups)

2. Strength

5×5 Thruster (climbing with unlimited rest – no rack)

Max Ring Muscle-Ups

Thruster

Record heaviest set.

Workout of the Day 23 Sept 2016


CFP Washington, CFP Kinection – *CrossFit Main Class

“If you do what you’ve always done, you’ll get what you’ve always gotten.”
-Tony Robbins

Metcon

“The Axe” (AMRAP – Rounds and Reps)

AMRAP 12:

15/12 Calorie Row

12 Burpee BJ (24/20) (20/16)

9 Clean and Jerks (135/95) (115/80) (95/65)

Midline Cashout

100 Barbell Flutter Kicks*

-Accumulate 1:00-

Hollow Rock

Handstand

Superman

*You’ll like these.

Mobility

Super Front Rack

T-Spine Smash with Foam Roller

Pigeon

Lateral Opener

Competitor Accessory Work

1. Front Squat

7×3 at 85% (across)

2. Power Clean

5×3 at 85% – No TnG

Front Squat

Power Clean

Workout of the Day 22 Sept 2016

CFP Washington, CFP Kinection – *CrossFit Main Class

Metcon

“Jordan and Pippen” (Time)

Teams of 2

For Time:

1 Mile Run*

100 Goblet Squats (24/16) (16/12)

150 Kettlebell Swings (24/16) (16/12)

200 Situps

800m Run*

*One partner runs at a time; split it however you wish. Alternate 200m, 400m, or 800m – do what is best for the TEAM!)

Split movements as desired, one partner works at a time.

Mobility

Couch

Upward-Facing Dog

Lateral Opener

Endurance Metcon

“CAV” (Time)

For Time:

100 Goblet Squats (24/16) (16/12)

1 Mile Run

400m Farmers Carry (24/16) (16/12)

100 Sit-ups

400m Farmers Carry

800m Run Backwards

100 Kettlebell Swings (24/16)

*Yes, BACKWARDS – don’t run fast and fall on your butt!; please stop at the intersection.

-45 min. cap-

Workout of the Day 21 Sept 2016

CFP Washington, CFP Kinection – *CrossFit Main Class

Metcon

“Double Take” (AMRAP – Reps)

AMRAP 15:

55 Power Snatches* (95/65) (75/55)

55 Pull-ups (banded/jumping)

55 Cal Row

55 Handstand Push-ups (pike/box-assisted)

*SC: Hang Power Snatches

Mobility

Banded Hip Distraction

OH Banded Distraction

Foam Roll Lats

Seated Straddle

Competitor Accessory Work

1. Snatch*

3×2 Hang Snatch Pull + Hang Squat Snatch at 65%

3×2 Hang Snatch Pull + Hang Squat Snatch at 70%

2. Snatch Pull*

3×2 Snatch Pull at 100% of best snatch – Pause 1″ off the ground, unlimited rest

2×2 Snatch Pull at 110% of best snatch – Pause 1″ off the ground, unlimited rest

*only record the second component; note first in comments.

3. Stamina Conditioning

EMOMx10

Odd: 2 Pausing OHS (95/65) (75/55)

Hold for :10 at the bottom of each rep.

Even: 10 TTB (or however many you can get in 30 seconds)

Hang Squat Snatch

Snatch Pull

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