CrossFit WOD

Posts Tagged ‘CrossFit WOD’

Workout of the day: 9-May-2013

4 CommentsWednesday • May 8, 2013 • by cfprovidence

(Photo: John Beauregard) CFP member, John Beauregard, looking strong during the Boston Marathon. John was half a mile from the finish before the race was stopped, due to the bombings. He’ll be back next year to complete what he started.

Deadlift
5 @ 75%
3 @ 85%
1 or more @ 95% of 90% 1RM

Calculate 90% of your 1RM. Base today’s % off this number. (67.5, 76.5, 85.5% Actual 1RM)

21 – 15- 9:
Push Press (Rx: 95/65, Comp: 135/95)
KB Swing (Rx: 20/16, Comp: 24/20)
Sit Ups

Workout of the day: 8-May-2013

5 CommentsTuesday • May 7, 2013 • by cfprovidence

(Photo: Jon Shewchuk)

CrossFit WOD

Front Squat
4 x 6 @ 65-70%

Hang Power Clean
4 x 3 @ 65-70%

“Grace”
For time:
30 Clean & Jerks 135/95

Workout of the day: 7-May-2013

1 CommentMonday • May 6, 2013 • by cfprovidence

(Photo: Jon Shewchuk) Bulgarian Split Squats

Please make sure we all have a handle on the box “House Rules” for smooth, easy running of the box. Easy enough, right?

The Week Ahead – Coach Josh

This week we will be focused on completing Week 3 of our current strength cycle, the Wendler 5-3-1. Look forward to a deload week next week. Also look out this week for a challenging body weight amrap, a classic CrossFit girl, and something for y’all that like working a little bit longer (you know who you are). Should be a great week with the weather only getting warmer and the doors open!

CrossFit WOD

Bench Press
5 @ 75%
3 @ 85%
1 or more @ 95% of 90% 1RM

Calculate 90% of your 1RM. Base today’s % off this number. (67.5, 76.5, 85.5% Actual 1RM)

15 min AMRAP:
10 Burpees
15 Clap Push Ups
20 Inverted Ring Rows
25 Sit Ups
30 Air Squats (Goblet Squats for Competitors)

Workout of the day: 6-May-2013

1 CommentSunday • May 5, 2013 • by cfprovidence

(Photo: Jon Shewchuk)

CrossFit WOD

Back Squat
5 @ 75%
3 @ 85%
1 or more @ 95% of 90% 1RM

Calculate 90% of your 1RM. Base today’s % off this number. (67.5, 76.5, 85.5% Actual 1RM)

Barbell Complex
5 Rounds:
5 Deadlift
5 Bent Over Row
5 Hang Power Clean
5 Front Squat

Rest minimum of 30 seconds between rounds.
Hands stay on bar for entire round.
A dropped bar requires a drop in weight.
Athlete’s Choice for load.
Do not sacrifice movement pattern for weight on the bar.
Compare to 4/15/13.

Workout of the day: 5-May-2013

2 CommentsSaturday • May 4, 2013 • by cfprovidence

(Photo: Jon Shewchuk)

CrossFit WOD

1 mile run test

Rest 3 mins

3 Rounds:
10 Overhead Squats (Rx: 65/45, Comp: 95/65)
20 Burpees
30 Pull Ups
400m run

Workout of the day: 4-May-2013

0 CommentsFriday • May 3, 2013 • by cfprovidence

(Photo: Jon Shewchuk)

CrossFit WOD

Deadlift
3 @ 70%
3 @ 80%
3-6 @ 90% of 90% 1RM

Calculate 90% of your 1RM. Base today’s % off this number. (63, 72, 81% Actual 1RM)

5 Rounds:
5 HSPU
10 Box Jumps (Rx: 24/20, Comp: 30/24)
15 Thrusters (Rx: 65/45, Comp: 95/65)
200m Run.

Workout of the day: 3-May-2013

3 CommentsThursday • May 2, 2013 • by cfprovidence

(Photo: Jon Shewchuk) Our newest full-time coach, Jon Janton

You may have taken his Intro class here at CFP or seen him around the box demonstrating gymnastics movements. Well, allow us to formally introduce and welcome Jon Janton as one of our full time coaches. Jon has his Level 1 Crossfit certification, Crossfit Gymnastics certification as well as an HKC kettlebell certification. We are extremely excited to have Jon on board with us and we hope you are too!

CrossFit WOD

Press
3 @ 70%
3 @ 80%
3-6 @ 90% of 90% 1RM

Calculate 90% of your 1RM. Base today’s % off this number. (63, 72, 81% Actual 1RM)

Partner Workout:
3 Rounds:
P1:
500m Row

P2:
30m OH Plate Walking Lunge
10 Pull Ups
30m OH Plate Walking Lunge
10 Burpees.

Swap task.

Workout of the day: 2-May-2013

4 CommentsWednesday • May 1, 2013 • by cfprovidence

(Photo: Jon Shewchuk) Now you see it…Now you don’t!

Quick note: What the heck were those white marks on the mats!?! The word around the box is that the marks are possibly dirt, grim, sweat or even something not so pleasant that comes from a bird. After the last barbells are put away and the final score is recorded on the whiteboard, then it is time for our professional nightly cleaning crew to scrub EVERYTHING. The consistent dropping of weights over time puts cracks in the rubber mats. When the machine washes the mats, soap and a few other cleaning particles tend to get left inside those cracks. We have now replaced a bunch of the older mats with brand new ones. Hopefully this cleared up the pondering of “What in the world is that!?”