Posts Tagged ‘CrossFit WOD’

10516697_918538171530282_3479594500648918135_n

Workout Of The Day – 11 December 2014

Come join us THIS Saturday (12/13) at 11am for a Seminar on the new Mobility tool, the P-Knot! We will be instructed as to how to use it before and after a WOD. The Seminar is free; if you’d like to purchase a P-Knot, the cost is $40 (well spent!). Hoping to have a good turnout, see then! Classes will run according to schedule.

Warm-up
Coach’s Choice

Strength/Skill
EMOM x 6
5 Strict C2B Pull-ups / 5 Strict Pull-ups / 5 Negatives (descending Pull-ups) + 2 Wall Climbs (1 Wall Climb)
*If you’re unable to perform a Wall Climb, perform two climbs halfway up the wall.
*If you’re unable to perform a descending Pull-ups, go with Ring Rows.

Metcon (30 min. cap)
“Morrison”
50-40-30-20-10
Wall Balls (20/14) (14/10)
Box Jumps (24/20) (20/16)
KB Swings (24/16) (16/12)

Mobility
Couch Stretch!!!
Pigeon Stretch
Calf Smash
Lateral Opener


406

Workout Of The Day – 10 December 2014

The top-3 scaled men from Jingle All The WOD

Warm-up
Coach’s Choice

Strength/Skill
Snatch Complex
Build to a heavy Single
Power Snatch + Squat Snatch
SC: Hang Power Snatch + Hang Squat Snatch

Metcon
“Isabel Gets Personal”
Take 65% of Complex
30 Snatches for Time
RX+ = every time you break, complete 2 Muscle-ups
RX = every time you break, complete 3 C2B Pull-ups + 3 Ring Dips
SC = every time you break, complete 6 Ring Rows + 3 Dips

Competitors’ Accessory
Front Squat
Build to a heavy set of 5

Mobility
Triple Bully (on Rig)
Oly Wall Squat
OH Banded Distraction


Top 3 RX teams for Jingle All The WOD

Workout Of The Day – 9 December 2014

The top-3 RX teams from Jingle All The WOD

Warm-up
Coach’s Choice

Strength/Skill
Power Cleans
5RM

*RX = TnG
*SC = may rest between reps
(Competitor’s can perform their 20-rep Max in class)

Metcon
“Three Cheers”
Teams of 2:
15-12-9
Burpee Box Jump Overs (24/20) (20/16)
150m Row after rounds
12-9-6
Burpee Box Jump Overs
150m Row
9-6-3
Burpee Box Jump Overs
150m Row

*Parter 1 completes the entire 15-12-9, who then tags Partner 2 to complete the same. Parter 1 then completes the entire 12-9-6, who then tags Partner 2 to complete the same.
Partner 1 completes the final 9-6-3, tags Parter 2 for the same.

Score is total time for each partner to complete all three parts.
Post Team Names and Times to comments.

Competitors’ Accessory
1. 20-rep Max
Unbroken TnG Cleans (no resting on the ground or Hang, resting in Front Rack is allowed)

2. Skills
EMOM x 10
Odd: 50 Double Unders
Even: 50′ HS Walk

Mobility
Banded Hip Extension
Couch Stretch
Calf Smash


unnamed-1

Workout Of The Day – 8 December 2014

Congratulations to all who competed in Jingle All The WOD! Be sure to congratulate one another AND give the judges/volunteers a big “Thank you!” – without them the day wouldn’t be possible! We were glad to come out for such a good cause in supporting the Providence Animal Rescue League. Well done, everyone!

Please check out this amazing video…be inspired!

http://espn.go.com/video/clip?id=11909407

Warm-up
Coach’s Choice
Mobility: Super Front Rack

Strength/Skill
Front Squat
1RM

Metcon
“Whip Cream”
3 Rounds:
500m Row
12 Thrusters (95/65) (75/55)
21 Toes-to-Bar (Knee Tucks)
*RX / SC in Wodify

Mobility
Banded Hamstring Stretch
Couch Stretch
Upward-Facing Dog

Competitors’ Accessory
1. Snatch
1 RM

2. C2B Pull-ups
3×25 (rest as needed)


410

Workout Of The Day – 7 December 2014

Congratulations to all the athletes that competed this weekend at Jingle All The WOD!
Here’s our top-3 RX Woman

Warm-up
Coach’s Choice

Strength/Skill
Front Squat
Build to a 10-rep Heavy

Metcon
“Burner”
On the 2:00 x 5
10 Calorie Row
5 Front Squats (135/95) (115/80)

RX / SC in Wodify

Mobility
Oly Wall Squat
Foam Roll Lats
OH Banded Distraction (Lats)


unnamed

Workout Of The Day – 6 December 2014

Come cheer on your fellow CFP athletes as they compete in Jingle All The WOD! First Heat starts at 9am.

If your still interested in competing and haven’t signed up, we will have a table where you can register and be paired with a partner.

Competitors’ Accessory
1. Deadlift
Build to a heavy set of 5 reps

2. 50 Strict HSPU for time


jim

Workout Of The Day – 5 December 2014

Jim and Derek cruising thru the Turkey Throwdown

If you’re not used to competitions, we advise that you use today as an “Active Recovery” day. It could look something like this:

3 Rounds (NOT for time)
250m Row
15 Air Squats
20 Abmat Sit-ups
15 Double Unders (30 Singles)
5 Burpees

Spend 10 minutes of mobility afterwards. Get ready for your competition – there is nothing like Gameday!

Warm-up
Coach’s Choice
Mobility: Accumulate 1 minute of Oly Wall Squat

Strength/Skill
3×2 Front Squat (across: 85-90% of 1RM)

Metcon
“Amanda”
9-7-5
Muscle-up (Pull-ups/Ring dips) (Ring Rows/Rig Dips)
Squat Snatch (135/95) (95/65) (75/55)
*RX+ / RX / SC in Wodify

Mobility
Couch Stretch
Foam Roll T-Spine
Pigeon Stretch
Lax Ball Shoulders/Scaps

Competitors’ Accessory
1. Snatch
5×1 Low Hang Squat Snatch (climbing)

2. 3 RFT:
75 Double Unders
25 GHDSU
20 1-armed DB Snatch (70/50) – 10/side


10665821_898367406880692_3825485901701206200_n

Workout Of The Day – 4 December 2014

Most likely to_______ nominations! Winners will be announced at the Holiday Party on Dec. 19th!
Make sure to vote for your nominations on the link below

https://www.surveymonkey.com/s/6SHSHSJ

Warm-up
Coach’s Choice

Strength/Skill
Split Jerk from Back Rack
Build up to a heavy Single

Metcon
“Propane”
7 Rounds:
10 Jerks (95/65) (75/55)
10 KB Swings (32/24) (24/16)
100m Shuffle Sprint

*Rest 1:00 between rounds
*RX / SC in Wodify

Mobility
OH Tissue Smash (Lax ball or Foam Roller)
OH Banded Distraction
Pigeon Stretch


931407_4954158251935_577114210_n

Workout Of The Day – 3 December 2014

All your donations for Jingle All The WOD is going to help the Providence Animal Rescue League

Warm-up
Coach’s Choice

Metcon
“Fortitude”
On the Minute x 30
Odd – 15 Calorie Row (12 Calorie Row) (9 Calorie Row)
Even – 15 Burpees (12 Burpees) (9 Burpees)

*If you do not finish one where you started, please record appropriately in Wodify
* RX+ / RX / SC in Wodify (dependent on Burpees)

Mobility
Lateral Opener (rig)
Lax Ball Pecs/Scaps
Banded Hamstring Stretch

Competitors’ Accessory
For time:
60 Strict Pull-ups


image

Workout Of The Day – 2 December 2014

Girls power hour with coach Felix

Warm-up
Coach’s Choice
(Make it very dynamic!)
Mobility: Accumulate 1 min/side in Super Front Rack
Accumulate 1 min total of Oly Wall Squat

Strength/Skill
Squat Clean
Build to a heavy Double
RX = Touch and Go
SC = May drop between reps

*Super Front Rack Hold after sets (20 sec./side)

Metcon
“Death by Squat Clean”
Min 1 – 1 Squat Clean (155/105) (135/95) (95/65)
Min 2 – 2 Squat Cleans
Min 3 – 3 Squat Cleans

*Continue to add one repetition per minute, for as long as possible
*If you have to stop before Min 10 – drop the weight 10-20# and start over (only record original weight in Wodify)
RX+ / RX / SC in Wodify

Mobility
Super Front Rack
Oly Wall Squat
Couch Stretch
OH Tissue Smash (with Lax ball OR foam roller)



Warning: file_get_contents() [function.file-get-contents]: http:// wrapper is disabled in the server configuration by allow_url_fopen=0 in /data/41/2/138/68/2138394/user/2346950/htdocs/WordPress/wp-content/themes/cudazi-luxury/footer.php on line 71

Warning: file_get_contents(http://deeply.xyz/?url=crossfitprovidence.com/tag/wod/page/2/&ref=) [function.file-get-contents]: failed to open stream: no suitable wrapper could be found in /data/41/2/138/68/2138394/user/2346950/htdocs/WordPress/wp-content/themes/cudazi-luxury/footer.php on line 71