Posts Tagged ‘CrossFit WOD’

Jonny9

Workout of the Day 18- July 2014

Photo: J. Shewchuk

 Strength/Skill

1. Deadlift 5 x 75% /3 x 85% / 1+ x 95%
2. Banded Overhead Shoulder Mobility (:30sec/each side)

Metcon Fitness

 AMRAP 12
7 Front Squats (95/65)
14 HR Push-ups
21 Walking Lunges
 
*Perform 7 Deadlifts OTM (on the min.)

Metcon Sport 

 AMRAP 12
7 OHS (95/65)     *Comp – (115/85)
14 HR Push-ups
21 Walking Lunges
 
*Perform 7 Deadlifts OTM
 
-Rest 3 min.-
 
Accumulate 2 min L-sit Hold
 *Accumulate 2 min. Hollow Rock Hold if unable to hold L-sit for at least :15
 
Mobility
3 Banded Shoulder Stretches (Coach’s Choice – :30sec/each)
Couch Stretch (:30sec/each x2)

Workout Of The Day July 17 2014

Strength/Skill

A1. Pull-Up Progression
(Those in the Pull-Up Challenge can use this time to complete this week’s movements)

4 x 5-7 reps (3 sec. descent) 

A2. Couch Stretch (:30/4x each side)

MetCon Fitness and Sport

3 Rds
500m Row
400m Run

-Rest 3 min. between rounds-

*Score is total time (including rest)
*Partner up (due to limited rowers)-partner 2 will start rowing at the 4:00 mark.

Mobility

Calf Smash
Foam Roll Hamstrings
Foam Roll Lats


Jonny8

Workout of the Day 16- July 2014

Photo: J. Shewchuk

Warm-Up:

Coach’s Choice

Strength/Skill

A1. Back Squats – 5×75% / 3×85% / max reps x95%

A2. Handstand Holds :30 sec (Chest to Wall)

MetCon Fitness

Buy-In/Cash-Out : 50 Ab Mat Sit-ups

30-20-10

Walls Balls (14/10)

KB Swings (16/12)

MetCon Sport

Buy-In/Cash-Out : 50 Ab Mat Sit-ups

30-20-10

Walls Balls (20/14)

KB Swings (24/20)

 

 

 

 


jonny6 (2)

Workout of the Day 15- July 2014

Photo: J. Shewchuk

Strength/Skill

EMOM x 12
Even: 50 Double Unders (50 Single Unders)
Odd: 12 Box Jumps (30/24)

Metcon Fitness

5RFT:
10 Power Cleans (95/65)
10 Burpees

Metcon Sport

5RFT:
10 Power Cleans (135/95)
10 Burpees

Mobility

Shoulders/Pecs – Lacrosse Ball
Calves/Achilles – Foam Roller

 

 


jonny4 (2)

Workout of the Day 14 July 2014

Warm-Up

Coach’s Choice

Strength/Skill

1. Bench Press – 5×75%  / 3×85% / max reps x95%
2. Hold :40 in the bottom of the squat b/t sets

Metcon Fitness

21-15-9
Thrusters (95/65)
C2B Pull-ups

Metcon Sport

21-15-9
Thrusters (115/85)  *Comp – (135/95)
Bar Muscle-ups

Mobility

Quads/Adductors – Couch Stretch/Foam Roller
Shoulders – Lacrosse Ball



jonny1 (2)

Workout of the Day 13 July 2014

Photo: J. Shewchuk

Warm-up:

Coach’s Choice

Strength/Skill Fitness and Sport:

Turkish Get Up (3 x 5 each arm)
Warm-up with a few lighter sets before progressing onto work sets.

MetCon Fitness and Sport:

“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.


pullupchalllenge

Pull Up Challenge

Here it is, the first 2 weeks of the 12 week Pull-up Challenge! You will perform these two movements 2-3x a week for two weeks. Don’t forget about Bulletproof Shoulders 1-2x a week as well. Each time you perform the workouts you will be trying to improve from the last. Holding longer in set 6 compared to set 5 in previous workout.

PLEASE write down each set and how you performed so you know for the next workout what you need to do to improve! Any questions please ask any of the coaches. Good luck!

Week 1 & 2
A) Neutral grip holds
8 sets x 2 reps (20 seconds of total work per set)
Rest 40-60 seconds between sets
How to: Rings should be raised to top of pull-up cage. Your goal is to hold the top of a pull-up for 10 seconds 2 times for 8 sets. Lowering/negative counts in the 10 seconds.

B) 1/2/3 ring rows
4 sets x 8 reps – Tempo: 3 seconds lowering
Rest 45-60 seconds between sets
How to: Feet placed under pull-up cage (bent or straight). From lowered position, 1. Retract scapulars, 2. Shove hands down (shoulder in shoulder girdle), 3. Pull to finish position ,keeping elbows close to body, and as far back as possible.


leemarcello

Workout of the Day 12 July 2014

Warm-up:

Bulletproof Shoulders
Side Plank Reverse Fly – 20 each side
Modified Pushup Y Hold – 15 sec 3-4x/side
Scap pushups – 15x
T’s on a box – 5 reps than overload w partner: 4-5x
W’s on box – 5 reps than overload w/ partner: 4-5x
Cuff Isolation – 15x each side

Strength/Skill Fitness and Sport:

A1: Strict Press: 70% x 3 | 80% x 3 | 90% x 3 (or more reps)
Barbell to overhead with no lower body movement

MetCon Fitness:

50 wall balls 14/10
40 OH lunges with plate 35/15
30 burpees
20 box jumps-step down 20″/16″
10 hang power clean 95/65

MetCon Sport:

50 wall balls 20/14
40 OH lunges with plate 45/25
30 burpees
20 box jumps-step down 24″/20″
10 squat cleans 135/95


DEC_7306

Workout of the Day 11 July 2014

Warm-up:

Wide Leg Good Morning
2 Sets of 10 Reps, work with PVC, KB, training Bar, or 45# Barbell

Strength/Skill Fitness and Sport:

Deadlift 70% x 3 | 80% x 3 | 90% x 3 or more reps (max set)
Between sets – :30 second couch stretch each leg.

MetCon Fitness:

AMRAP 18
4 Scaled Ring Dips or Bar Dips
6 Pull-ups or Ring Rows
10 Box Step Downs or Goblet Squats

MetCon Sport:

AMRAP 18
2 Strict Muscle Ups
6 Wide Grip Strict Pull Ups
10 Pistols
**pull up grip at a minimum of 36″ wide


DEC_7332

Workout of the Day 10 July 2014

Warm-up:

BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Strength/Skill Fitness and Sport:

A1: Snatch Pull (6×2 climbing)
Snatch Pull: float the bar at or above nipple height. Stay back on heels and keep bar tight ot the body. Rest 90 seconds between movements.

A2: Snatch Balance (6×2 climbing)
Heaving snatch balance: start with a barbell racked across the back of the shoulders with hands in a Snatch grip. Start with your feet in the catch or landing position. Dip as you would for a Jerk and drive yourself into the bottom of an Overhead Squat, catching with arms locked, without moving the feet from the floor. Catch in the bottom of your OH squat. Do not push jerk and ride it down to the bottom of your squat.

MetCon Fitness:

12 Min AMRAP:
6 x OHS (65/45#)
6 Box Jumps 20/16
200M Run

MetCon Sport:

12 Min AMRAP:
6 x OHS (95/65#)
6 x Box Jumps 24/20
200M Run

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Best and worst?

Everyone has their own opinion about what makes the “best” and “worst” CrossFit WODs. Breaking Muscle recently posted an article on what they consider to be the top 3 best and worst WODs. Most of the WODs on the list are Hero WODs, of course. And the criteria seem to be, “best” meaning what’s most beneficial for athletes to build strength and burn fat, and “worst” meaning what’s most potentially injurious.

You might be surprised (or, maybe you won’t) to find one of the most popular and challenging CrossFit WODs on the “worst” list: the Filthy Fifty. Overall, though, the list seems pretty fair — but to be even more fair, a box with good programming like CFP doesn’t do Hero WODs very often, and instead will program WODs more like today’s, which is more balanced and doable.

What do you think? What makes a great WOD (or a terrible one) to you?


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