Workout of the Day 31 Dec 2016

Workout of the Day 31 Dec 2016

Announcements

New Year’s Schedule:
Saturday, Dec. 31 – 9:00am Class
10:00am Class

Sunday, Jan. 1 – CLOSED

Monday, Jan. 2 – 9:00am Class
10-12:00 Open Gym

CFP Washington, CFP Kinection – *CrossFit Main Class

“Kindness is a language which the deaf can hear and the blind can see.”
-Mark Twain

Strength

Hang Power Clean

Build to a heavy Double

Hang Power Clean

Metcon

“NYE Bash” (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 15

60/40 Calorie Row

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

40 Hang Power Cleans*

One partner works, one partner rests. #tagteambackagain

*Increase weight each round, SCALE as necessary:

Round 1: (135/95) (115/80) (95/65)

Round 2: (155/105) (135/95) (115/80)

Round 3: (185/135) (155/105)(135/95) AMRAP

Mobility

Lateral Opener

Downward-Facing Dog

Couch

Workout of the Day 29 Dec 2016


Announcements

New Year’s Schedule:
Saturday, Dec. 31 – 9:00am Class
10:00am Class

Sunday, Jan. 1 – CLOSED

Monday, Jan. 2 – 9:00am Class
10-12:00 Open Gym

CFP Washington, CFP Kinection – *CrossFit Main Class

“Never say never because limits, like fears, are often just an illusion.”
-Michael Jordan

Metcon

“Tricycle” (Calories)

Teams of 3:

(1 Athlete per station)

EMOM 18:

-25 Russian Kettlebell Swings (32/24) (24/16)

-40 Walking Lunges

-Max Calorie Row*

Scaling Recommendation:

20 Swings / 30 Lunges

*Score = Total calories as a team

Mobility

Seated Straddle

Accumulate 2 min. in the bottom of a Squat

Foam Roll Lats

Endurance Metcon

“Birch” (Time)

30-60-30*

Russian Kettlebell Swings (32/24) (24/16)

Abmat Sit-ups

Goblet Squats (32/24) (24/16)

Calorie Row

*200′ bent-legged Bear Crawl after each round (4 lengths)

-40 min. cap-

Workout of the Day 28 Dec 2016


Announcements

New Year’s Schedule:
Saturday, Dec. 31 – 9:00am Class
10:00am Class

Sunday, Jan. 1 – CLOSED

Monday, Jan. 2 – 9:00am Class
10-12:00 Open Gym

CFP Washington, CFP Kinection – *CrossFit Main Class

“Either you run the day, or the day runs you.”
-Jim Rohn

Metcon

“Third Time’s a Charm” (AMRAP – Reps)

AMRAP 3:

75 DU Buy-In (100 Singles)

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

15 Bar-Facing Burpees

Scaling Recommendation:

10 Deadlifts / 10 BF Burpees

Rest 3:00

AMRAP 3:

75 DU Buy-in

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

10 Bar-Facing Burpees

Scaling Recommendation:

7 DL / 7 BF Burpees

Rest 3:00

AMRAP 3:

75 DU Buy-in

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

5 Bar-Facing Burpees

Score – Total Reps across amraps. Jump Rope buy-ins do not count toward total reps; note splits in comments.

Mobility

Standing Straddle

Lateral Opener

Pigeon

Competitor Accessory Work

1. Power Clean + Power Jerk

60%/2+1

70%/2+1

(75%/2+1)3

2. Clean Pull

(100%/3)4

3. Front Squat

75%/3

80%/1

75%/3

83%/1

75%/3

85%/1

Workout of the Day 27 Dec 2016


Announcements

New Year’s Schedule:
Saturday, Dec. 31 – 9:00am Class
10:00am Class

Sunday, Jan. 1 – CLOSED

Monday, Jan. 2 – 9:00am Class
10-12:00 Open Gym

CFP Washington, CFP Kinection – *CrossFit Main Class

“What we achieve inwardly will change outer reality.”
-Otto Rank

Metcon

“Mistletoes” (Time)

3 Rounds for time:

500m Row

12 Push Jerk* (155/105) (115/80) (95/65)

15 Toes-to-Bar (Knee Tucks)

*From the ground; pick a weight that you can get at least 6 unbroken reps/set. Scale accordingly.

Mobility

OH Banded Distraction

Triple Bully

Banded Hamstring

Competitor Accessory Work

1. Row Conditioning

9 Rounds:

1:40 on, :20 off

*Rest 2 min rest after round 5

*This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9″.

-Record total meters.

Workout of the Day 24 Dec 2016


Announcements

Christmas Schedule:
Saturday, Dec. 24 – 9:00am Class
10:00am Class

Sunday, Dec. 25 – CLOSED

Monday, Dec. 26 – 9:00am Class
10-11:00 Open Gym

CFP Washington, CFP Kinection – *CrossFit Main Class

“Then the Grinch thought of something he hadn’t before! What if Christmas, he thought, doesn’t come from a store. What if Christmas…perhaps…means a little bit more!”
-Dr. Seuss

Metcon

“The 12 Days of CrossFit” (Time)

1 Squat Snatch

2 Box Jumps (30/24)(24/20)(16/12)

3 Push Presses

4 Toes-to-Bar (T2Rig/Knee

Tucks)

5 Hang Power Cleans

6 Hand-Release Push-ups

7 Deadlifts

8 V-ups

9 Kettlebell Swings (32/24)(24/16)(16/12)

10 Lunges (10 each side)

11 Wallballs (20/14)(14/10)

12 Calorie Row

Barbell weights are the same across; scale where necessary.

(135/95) (115/80) (95/65)

Mobility

OH Banded Distraction

Foam Roll (everything!)

Couch

Pigeon

Workout of the Day 23 Dec 2016


Announcements

Christmas Schedule:
Saturday, Dec. 24 – 9:00am Class
10:00am Class

Sunday, Dec. 25 – CLOSED

Monday, Dec. 26 – 9:00am Class
10-11:00 Open Gym

CFP Washington, CFP Kinection – *CrossFit Main Class

“Life is under no obligation to give us what we expect.”
-Margaret Mitchell

Strength

Front Squat

Build to a heavy Double

-12 min. cap-

Front Squat

Metcon

“Prancer” (Time)

5 Rounds for time:

20 Calorie Row

10 Thrusters (115/85) (95/65) (75/55)

Scaling Recommendation:

10 Cals / 10 Thrusters

Mobility

Oly Wall Squat

Couch

Accumulate 2 min. Hang on rig

Downward-Facing Dog

Competitor Accessory Work

1. Snatch

60%/2

65%/2

70%/2

(75%/2)2

2. Clean & Jerk

60%/2

65%/2

70%/2

(75%/2)2

3. Front Squat

(65%/2)3

Workout of the Day 22 Dec 2016

Announcements

Christmas Schedule:
Saturday, Dec. 24 – 9:00am Class
10:00am Class

Sunday, Dec. 25 – CLOSED

Monday, Dec. 26 – 9:00am Class
10-11:00 Open Gym

CFP Washington, CFP Kinection – *CrossFit Main Class

“Your success and happiness lies in you. Resolve to keep happy, and your joy and you shall form an invincible host against difficulties.”
-Helen Keller

Metcon

“Sleigh Bells” (AMRAP – Rounds and Reps)

Teams of 2:

AMRAP 22:

4 Rope Climbs*

12 Box Jumps (30/24) (24/20) (16/12)

24 Kettlebell Swings (32/24) (24/16) (16/12)

36 Double-Unders (108 Singles)

*Scaling option: 5 strict Ring Rows + 5 Knee Tucks for each Rope Climb

One partner works while the other rests; split reps as needed.

Mobility

Foam Roll Lats

Calf Smash

Pigeon

Shoulder Opener (Box)

Endurance Metcon

“Tim’s Legendary Pizza” (Time)

4 Rounds:

800m Run

4 Rope Climbs*

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

40 Back Rack Lunges (75/55) (55/35)

80 Double Unders (160 Singles)

*Scaling option: (Half Climbs) (5 strict Ring Rows + 5 Knee Tucks)

-45 min. cap-

Workout of the Day 21 Dec 2016

CFP Washington, CFP Kinection – *CrossFit Main Class

“It’s hard to beat a person who never gives up.”
-Babe Ruth

Strength

3-Position Power Snatch

Build to a moderately heavy Single

*Technique focus, no fails.

3-Position Power Snatch

High Hang (“pockets”)

Hang (above knee)

Floor

Metcon

“North Pole” (Weight)

EMOM 12, alternating:

Min 1 – 5 Power Snatch @ 75%

Min 2 – 15/12 Calorie Row

Min 3 – 15 Ab-mat Sit-Ups

Mobility

OH Banded Distraction

Banded Hamstring

T-Spine Smash

Competitor Accessory Work

1. Power Clean

(65%/2)3

2. Clean Pull

(75%/3)3

3. Back Squat

(65%/2)3

4. Conditioning

2RFT:

15 Calorie Row

15 Kipping HPSU

15 C2B

Rest :15 seconds

15 C2B

15 Kipping HPSU

15 Calorie Row

Rest 1:00

Workout of the Day 20 Dec 2016


CFP Washington, CFP Kinection – *CrossFit Main Class

“Perfection is not attainable, but if we chase perfection we can catch excellence.”
-Vince Lombardi

Metcon

“The Chief” (AMRAP – Rounds)

5 rounds:

AMRAP 3

3 Power Cleans (135/95) (115/80) (95/65)

6 Pushups

9 Air Squats

Rest 1 Minute between rounds. Only count full rounds.

Mobility

Super Front Rack

Couch

Lateral Opener

Workout of the Day 19 Dec 2016


CFP Washington, CFP Kinection – *CrossFit Main Class

“Real courage is when you know you’re licked before you begin, but you begin anyway and see it through no matter what.”
-Harper Lee

Metcon

“Dirty 30” (Time)

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

30 C2B Pull-ups (Pull-ups) (Jumping PU)

30 KB Swings (24/16) (16/12)

30 Front Squats*

30 Toes-to-Bar (Anchored Toes-to-Rig/Knee Tucks)

30 Push Press*

30 Deadlifts*

30 Wallballs (20/14) (14/10

30 Burpees

30 Double-unders (90 Singles)

*Barbell Weights: (115/80) (95/65) (75/55)

Scaling Recommendation: 20s at each movement

Mobility

Foam Roll Legs / Lats

OH Banded Distraction

Couch

Competitor Accessory Work

*DELOAD week, less volume*

1. Power Snatch

(65%/2)3

2. Snatch Pull

(75%/3)3

3. Overhead Squat

(65%/3)3

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