Workout of the Day 31 August 2017

Workout of the Day 31 August 2017


CFP Washington – *CrossFit Main Class

Metcon

Goats & Monkeys (No Measure)

EMOMx12

Even: Goat

Odd: 1 Rope Climb (1/2 Climb) (Floor to Stands)

200’s (Time)

For Time:

8x200m Run

2:1 Work, Rest Ratio

Mobility

Standing Straddle

Calf Stretch

OH Banded Distraction

Endurance Metcon

White (Time)

5 Rounds:

3 Rope Climbs (1/2 Climbs) (Floor to Stands)

10 T2B (Knee Tucks)

21 OH Walking Lunges (45/25) (25/15) *Plate

400m Run

Workout of the Day 28 August 2017

CFP Washington – *CrossFit Main Class

Fitness Isn’t a Quick Vacation, It’s a Journey

In the world we live in people are always looking for the quick fix when it comes to fitness. What supplement can I take or what “magical” fitness program can I do to get me the results I want tomorrow?

To become more fit, athletic, or just to live a longer healthier life it is really simple. All you have to do is work hard 3 to 5 days a week at the gym, live an overall active lifestyle (hiking, swimming, biking, and playing sports) and eat healthy 80-90% of the time. We weren’t made to sit still or to eat fake crap all the time. We were made to move and eat the real food this world has provided for us.

It isn’t a temporary change that brings us to the results we truly want, but a change in our lifestyle over years that does. Look at any of the top athletes in Crossfit or people who live long healthy lives. They have been doing this for 5, 7, 10 years and much longer.

Strength

Back Rack Step Ups (3×5 ea. side)

*2010 Tempo

** 5 on one leg, then 5 on the other

Metcon

Conor McGregor (Time)

3 Rounds:

10 Burpee Box Jump Overs (24/20) (20/16)

10 Power Cleans (115/80) (95/65)

200m Run

Mobility

Pigeon

Lateral Opener

Super Front Rack

Workout of the Day 27 August 2017


CFP Washington – *CrossFit Main Class

Strength

Strict Press (4×6 (Across))

Barbell to overhead with no lower body movement

Metcon

Renegade Restaurant (Time)

4 Rounds:

10 Renegade Rows (35/20) (20/10)

20 Hollow Rocks

*100m Waiter Carry (35/20) (20/10)

*50m in one hand then 50m in the other

Mobility

Up/Down Dog

Glassman Prayer

Banded Triple Bully

Workout of the Day 24 August 2017


CFP Washington – *CrossFit Main Class

Metcon

Goats & Jump Ropes (No Measure)

EMOMx14

Even: Goats

Odd: Double Under (Practice)

Run Forrest (Time)

For Time:

2 400m Runs

4 200m Runs

*Equal Work, Equal Rest

Mobility

Standing Straddle

Calf Stretch

Lateral Opener

Endurance Metcon

Moszer (Time)

9 Rounds for Time:

200m Run

6 Air Squats

6 Pull Ups (Banded/Ring Rows)

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

6 Burpees

6 Ab Mat Sit-Ups

Workout of the Day 23 August 2017


CFP Washington – *CrossFit Main Class

Metcon

Dip & Split (Weight)

On The 2 Min:

2 Pause Split Jerks @65% x1

2 Pause Split Jerks @70% x1

2 Pause Split Jerks @75% x3

*1 second pause in the first dip

Strength

Deadlift (3×3 (Building))

*75%, 80%, 85%

**2110 Tempo

Mobility

Posterior Chain Floss

Pigeon

Super Front Rack

Workout of the Day 22 August 2017


CFP Washington – *CrossFit Main Class

Strength

Strict Ring Dips (3×10)

Farmer’s Carry (3×1 Min.)

Metcon

Grips & Hips (Time)

AMRAP 3:

10 Russian KB Swings (32/24) (24/16)

100m Run

Max T2B (Knee Tucks)

Rest 3:00

AMRAP 3:

10 Russian KB Swings (32/24) (24/16)

100m Run

Max T2B (Knee Tucks)

Rest 3:00

AMRAP 3:

10 Russian KB Swings (32/24) (24/16)

100m Run

Max T2B (Knee Tucks)

Mobility

Down/Up Dog

Lateral Opener

Banded Hamstring

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