Workout of the Day 30 Oct 2016

Workout of the Day 29 Oct 2016


Announcements

Costume Contest! This Monday (Halloween) we will be working out in our best costumes😱👹😱👺👻

The top 3 costume winners will receive a FREE MONTH unlimited membership, so be sure to make it count! Your coaches, who will also be in costume, will determine the winners.

CFP Washington, CFP Kinection – *CrossFit Main Class

“If you would create something, you must be something.”
-Johann Wolfgang von Goethe

Metcon

“Run BMC” (Time)

200m Run

1 Round of Barbara:

20 Pull-ups (40 Jumping PU)

30 Push-ups

40 Sit-ups

50 Air Squats

400m Run

2 Rounds of Mary:

5 Handstand Push-ups (Pike PU)

10 Pistols (20 Air Squats)

15 Pull-ups (30 JPU)

600m Run

3 Rounds of Cindy:

5 Pull-ups (15 JPU)

10 Push-ups

15 Air Squats

800m Run

-30 min. cap-

Mobility

Lateral Opener

OH Banded Distraction

Couch

Foam Roll

Workout of the Day 28 Oct 2016


Announcements

Costume Contest! This Monday (Halloween) we will be working out in our best costumes😱👹😱👺👻

The top 3 costume winners will receive a FREE MONTH unlimited membership, so be sure to make it count! Your coaches, who will also be in costume, will determine the winners.

CFP Washington, CFP Kinection – *CrossFit Main Class


If you see the blonde anywhere over the next 24 hours, tell her that she is not allowed to leave the PVD area. Haha, we will miss Brooke and her lil pup, Rhett. Best of luck!

Metcon

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
SC: (115/80) (95/65)

Knee Tucks for T2B

Mobility

OH Banded Distraction

Pigeon

Couch

Foam Roll Lats

Workout of the Day 27 Oct 2016

Announcements

Costume Contest! This Monday (Halloween) we will be working out in our best costumes😱👹😱👺👻

The top 3 costume winners will receive a FREE MONTH unlimited membership, so be sure to make it count! Your coaches, who will also be in costume, will determine the winners.

CFP Washington, CFP Kinection – *CrossFit Main Class

“It takes two flints to make a fire.”
-Louisa May Alcott

Metcon

“Moondance” (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 20:

12/8 Calorie Row

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

100m Run (counts as 5 reps)

*One full round, then switch.

Post scores/teammates to comments.

Cashout

-3 min. rest after WOD-

(Partner up with someone else!)

50 Burpees for time as a team (split reps as needed)

Metcon (Time)

50 Burpees

Mobility

Lateral Opener

Calf Smash

2 min. Hang on rig

Endurance Metcon

“Bee’s Knees” (Time)

10 Rounds:

20/15 Calorie Row

4 Wall Climbs

2 Rope Climbs (4 Floor-Stands)

-40 minute cap-

Workout of the Day 26 Oct 2016

Announcements

Thursday is Buddy Day! Feel free to bring a friend to any class except 4:30 Endurance.

CFP Washington, CFP Kinection – *CrossFit Main Class

Strength

Squat Clean and Jerk

Work to a heavy Single

-20 min. cap-

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

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

15 Wall Balls (20/14) (14/10)

Newer Athletes: 10 KBS / 10 WB

Mobility

Spiderman

Couch

Model

2 min. Hang on rig

Competitor Accessory Work

1. Hang Squat Clean

5×3 at 70% – from mid thigh, drop from the top

2. Front Squat

Triple at 82%

Single at 88%

Triple at 82%

Single at 90%

Triple at 82%

Singe at 93%

3. Stamina Conditioning

EMOMx12:

Odd: 12 TTB

Even: 12 Thrusters (95/65)

Hang Clean

Front Squat

Workout of the Day 25 Oct 2016

CFP Washington, CFP Kinection – *CrossFit Main Class

“Correction does much, but encouragement does more.”
-Johann Wolfgang von Goethe

Metcon

“Sandstorm” (AMRAP – Reps)

AMRAP 4 (Reps, not Rounds)

21-15-9:

Power Snatch (75/55) (55/35)

Burpees

Rest 4:00

AMRAP 4

15-12-9:

Power Snatch (95/65) (75/55)

Burpees over Bar

Rest 4:00

AMRAP 4

12-9-6:

Power Snatch (115/80) (95/65)

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

Score – Total reps across amraps; note splits in comments.

Mobility

Pigeon

T-Spine Smash (Medball + foam roller)

Lateral Opener

Competitor Accessory Work

Ninjas: EMOMx7: 12 unbroken kipping HSPU

Advanced: EMOMx7: 9 unbroken kipping HSPU

Intermediate: EMOMx7: 6 unbroken kipping HSPU

Beginner: EMOMx7: 3 unbroken kipping HSPU

Workout of the Day 24 Oct 2016


CFP Washington, CFP Kinection – *CrossFit Main Class

Metcon

Heartbreak Kid (Time)

3 Rounds for Time

10 Front Squats (185/135) (135/95) (95/65)

20 Chest to Bar Pull-Ups (Pull-ups) (Jumping Pull-ups/Ring Rows)

50 Double Unders (100 Singles)

Mobility

Oly Wall Squat

Accumulate 2 min. Hang

Couch

Barbell Calf Smash

Competitor Accessory Work

1. Snatch

A. 1×3 at 60%

B. 1×3 at 70%

C. 3×3 at 75%

*All reps are drop from the top

2. Back Squat

Triple at 80%

Single at 85%

Triple at 80%

Single at 87%

Triple at 80%

Single at 90%

3. 30 MU for time (Bar MU) (C2B PU)

Workout of the Day 23 Oct 2016

CFP Washington, CFP Kinection – *CrossFit Main Class

“Move a muscle, change a thought.” Exercise can help us out of a bad mood, negative mentality, stressful week, etc. – especially during the winter months. Keep moving!

Strength

Bench Press

5×3 (across: 75-80% of 1RM)

30 Russian Twists after each set (45/25) (25/15)

Metcon (Time)

4 Rounds for time:

200m Run

1 Legless Rope Climb (Rope Climb) (8 strict Ring Rows)

10 strict Push-ups – no bouncing

Mobility

Lateral Opener

Model

2 min. Hang on rig

Foam Roll Lats

Workout of the Day 22 Oct 2016

CFP Washington, CFP Kinection – *CrossFit Main Class

Metcon

“Burnt Toast” (No Measure)

EMOM 24, alternating:

Min 1: Row for Calories

Min 2 – Wallballs (20/14) (14/10)

Min 3 – Double-Unders (Singles)

Min 4 – Rest

Score – lowest round (total reps)

Mobility

Calf Smash

Couch

OH Banded Distraction

Competitor Accessory Work

A. 3×3 Snatch Balance, light!

B. 3×3 Tall Snatch, light!

C. 3×3 Tall Clean, light!

2. Back Squat

Triple at 83%

Single at 87%

Triple at 83%

Single at 89%

Triple at 83%

Single at 91%

3. Snatch

Double at 60%, Double at 70%, Double at 75%, then 3 Singles at 85%

4. Clean & Jerk

Double at 60%

Double at 70%

Double at 75%

3 Singles at 85%

Workout of the Day 21 Oct 2016

Announcements

Announcements:
1. Next Thursday is BUDDY DAY! You can bring a friend to any class EXCEPT 4:30 Endurance.

2. Pumpkin Picking this SUNDAY from 12-2:00 at Jaswell Farm in N. Smithfield. We’ll meet at the gym at 11:30 if you want to drive/ride from there!

3. If you don’t sign into Wodify there will be a 10 Burpee penalty, so please be sure to register for each class that you attend – thank you!

CFP Washington, CFP Kinection – *CrossFit Main Class

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

4 Bar Muscle-Ups*

8 Power Snatches** (115/80) (95/65) (75/55)

16 Box Jumps

*(Burpee C2B Pull-ups) (Burpee + 2x Jumping PU)

**Hang Power Snatch, no pressing out.

Mobility

Spiderman

Lay and pray (yes, it’s a stretch!)

Couch

Calf Smash

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