Posts Tagged ‘CrossFit WOD’

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Workout Of The Day – 27 June 2015

We will be postponing today’s Beach WOD due to the weather. Reports for Second Beach is Cloudy and in the 60’s. We will post the new Beach WOD date later this week. Lets hope the new scheduled date is a nice sunny day in the 80’s.

Warm-up
Coach’s Choice

Metcon
“Fight Gone Bad”
3 Rounds:
1:00 – Wallballs (20/14) (14/10)
1:00 – Sumo Deadlift High Pulls (75/55) (65/45)
1:00 – Box Jumps (20″)
1:00 – Push Presses (75/55) (65/45)
1:00 – Row for Calories
1:00 – Rest

Mobility
Couch Stretch – 2 min/side
Banded Hip Extension – 1 min/side
Triple Bully – 1 min/side
Foam Roll T-Spine / Lats – 2 minutes

Competitor Accessory
1. Snatch
EMOMx10: 1 Snatch (start at 50% and climb)

2. Gymnastics Benchmark
5 Legless Rope Climbs for time


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Workout Of The Day – 26 June 2015

Beach WOD tomorrow. We will be going to Second Beach in Middletown, RI. Carpool at CFP at 8am. Start WOD at 10am.

Warm-up
Coach’s Choice

Metcon
“The Last Supper”
TABATA
(8 Rounds of 20 Seconds of Work 10 Seconds of Rest)
Deadlifts(185/135) (155/105) (135/95)
Pull-Ups (Jumping Pull-ups) (Ring Rows)
Front Squats (135/95) (115/80) (95/65)
Double Unders (Single Unders)
*Complete a full tabata protocol at each station (4 mins of :20 on, :10 off) before moving to the next station. No extra rest between stations. Post total reps for each station.

Gymnastic Cashout
2 Rounds
:30 Handstand Hold
3 Skin the Cats (Bridge-ups) (Table Tops)
:30 Hollow Rock Hold

Mobility
Posterior Chain Floss – 30 reps/leg
Banded Hamstring Stretch – 1 min/leg
Foam Roll Legs/Lats – 1 min/side
Accumulate 90 seconds Passive hang on rig

Competitor Accessory
1. Clean & Jerk
3×2 at 80%
3×1 at 85%
1×1 at 90%
3×1 at 85%
3×2 at 80%

2. Strength/Gymnastics Accessory
4 Supersets of:
15 Barbell Bicep Curls + max unbroken C2B Pull ups – you choose the weight for the curls
Rest 1 minute
15 Skull crushers + max unbroken Strict HSPU
Rest 1 minute


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Workout Of The Day – 25 June 2015

Throwback Thursdays

Warm-up
Coach’s Choice

Metcon
“The Scream”
3 Rounds
Teams of 2
10 Kettlebell Swings (32/24) (24/16) (16/12)
100 Meter Run
10 Kettlebell Swings
200 Meter Run
10 Kettlebell Swings
300 Meter Run
*Partner 1 performs 10 Swings + 100m, Partner 2 follows. Partner 1 performs 10 Swings + 200m, Partner 2 follows, and so on.

Midline Cashout (NOT for time)
40 Supermans
30 V-ups
20 Russian Twists (45/25/15)
10 Toes to Bar (Knee Tucks)
Accumulate 1 minute Hollow Rock Hold

Mobility
Upward-Facing Dog – 1 minute
Calf Smash on KB – 2 min/leg
OH Tissue Smash with lax ball – 1 min/side
Lateral Opener – 1 min/side


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Workout Of The Day – 24 June 2015

Beach WOD this Saturday

Warm-up
Coach’s Choice

Weightlifting Wednesday
“The Starry Night”
Teams of 3
AMRAP 7 Strict Press
50 Reps (95/65) (75/55) (55/35)
50 Reps (115/80) (95/65) (75/55)
Max Reps (135/95) (115/80) (95/65)
-3 Minute Rest-
AMRAP 7 Front Rack Walk Out Lunges
50 Reps (115/75) (95/65) (75/55)
50 Reps (135/95) (115/80) (95/65)
Max Reps (155/105) (135/95) (115/80)
-3 Minute Rest-
AMRAP 7 Push Press
50 Reps (135/95) (115/80) (95/65)
50 Reps (155/105) (135/95) (115/80)
Max Reps (185/135) (155/105) (135/95)

Mobility
OH Banded Distraction – 1 min/side
20 [slow] PVC Pass Throughs
10 [slow] Dislocates
Banded Hip Extension – 1 min/side
Banded Hamstring – 1 min/side


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Workout Of The Day – 23 June 2015

Beach WOD this Saturday. Meeting at CFP at 8am. Going to Easton Beach in Newport.

Warm-up
Coach’s Choice

Metcon
“Mona Lisa”
5 Rounds for Time
15 Toe to Bar (Knee Tucks)
20 Calorie Row
25 Wallballs (20/14) (14/10)

Mobility
Couch Stretch – 1 min/side
Foam Roll Legs/Lats – 2 min/side
Posterior Chain Floss – 30 reps/side

Competitor Accessory
1. Snatch
EMOMx5: 5 TnG Squat Snatches (across – you choose the weight)

2. Strength
EMOMx10: 2 Back Squats (across – you choose the weight)


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Workout Of The Day – 22 June 2015

Warm-up
Coach’s Choice

Metcon
“Grace”
30 Clean and Jerks (135/95) (115/80) (95/65)

Gymnastic Cashout
1 Rope Climb (1 Half-Climb) (2 Floor Pulls)
10 Strict Handstand Push-ups with a 2″ Deficit (Kipping) (20 Push-ups with a 2″ Deficit)
15 Seated Box Jumps (30/24) (24/20) (16/12)
*For Deficit HSPU and PU, place each hand on a 45# plate.

Mobility
Ws / Ts / Cuff Raises (5/2.5#) – Bulletproof Shoulders
Lateral Opener (banded) – 1 min/side)
Pigeon Stretch – 1 min/side
Lax Ball Shoulders

Competitor Accessory
1. Strength
5 Complexes of:
5 Push Presses
5 Front Squat
5 Thrusters
Rest 2-3 minutes between sets. You choose the weight. Same weight for all 3 movements. No dropping the bar till all 15 reps are complete.

2. Strength
work up to a 5 rep heavy Dead Lift


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Workout Of The Day – 21 June 2015

Warm-up
Coach’s Choice

Midline of Steel
4 Rounds NOT For Time
25 Strict Ab-Mat Sit-Ups (arms crossed over chest)
25 Pausing Supermans (2 seconds)
25 Flutter Kicks
25 Banded Good Mornings
:25 L-Sit on Paralletes / Hollow Rock Hold

Burner
2 Rounds
500m Row
30 KB Swings (24/16) (16/12)

Mobility
Upward-Facing Dog – 2 minutes
Banded Hamstring Stretch – 1 min/side
Accumulate 90 seconds passive hang on rig


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Workout Of The Day – 20 June 2015

CFP Beach WOD – Next Saturday June 27th at Easton Beach. Meeting at CFP at 8am to carpool.

Warm-up
Coach’s Choice

Metcon
“Helton”
3 Rounds:
800 Meter Run
30 Squat Cleans (95/65) (75/55) (65/45)
30 Burpees
*This workout calls for DB Squat Cleans. Since we do not have enough DBs for an entire class, we will perform Squat Cleans with the barbell instead.

Mobility
Couch Stretch – 2 min/side
Bilateral Internal Rotation – 1 minute
Lateral Opener – 2 min/side

Competitor Accessory
Snatch
EMOMx5: 5 TnG Squat Snatch (across)


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Workout Of The Day – 19 June 2015

Hey folks, Coach Josh here…just a little video that will help you extremely on the HIGH-volume C2B Pull-ups tomorrow. Do it!

Warm-up
Coach’s Choice

Metcon
“Harley Love”
6 Rounds
13 Thrusters (115/80) (95/65) (75/55)
14 Chest to Bar Pull-Ups (Jumping Chest to Bar Pull-ups) (Jumping Pull-ups/Ring Rows)

Mobility
Banded Hip Extension – 1 min/side
Couch Stretch – 2 min/side
Foam Roll Lats – 2 min/side
OH Tissue Smash with lax ball – 1 min/side

Competitor Accessory
1. Snatch
EMOMx7: 1 rep at 85%

2. Strength
3×2 Front Squats (across)

3. Strength Accessory
5×1 Snatch Grip Push Press – from behind the neck


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Workout Of The Day – 18 June 2015

Garage Games – Mob City Showdown presented by CrossFit Providence. Teams competition September 19th. For more information: https://www.facebook.com/events/1651220971763615

Warm-up
Coach’s Choice

Metcon
“Annie’s on the Run”
50 – 40 – 30 – 20 – 10
Double-Unders (Single Unders x2 each round)
Abmat Sit-Ups
200 Meter Run after each round

Strength (technique focus)
Overhead Squats
3×6 (climbing: focus on perfect reps for technique)
*Competitors – if you did these yesterday, go with a Jerk Grip / 3.3 tempo (3 seconds down / 3 seconds up)

Mobility
Upward-Facing Dog – 1 minute
Calf Smash – 1 min/side
T-Spine Smash – 1 minute
Pigeon Stretch – 1 min/side