Posts Tagged ‘CrossFit WOD’

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Workout Of The Day – 22 January 2015

January 26 will be the last day to Pre-Order your CFP Hoodies, Progenex and SFH. We will not have any CFP Hoodies in stock so please order beforehand.

Don’t forget to sign up for “WOD with Heart” Feb 7th.
If your looking for teammates, sign-ups are by the board.

Warm-up
Coach’s Choice

Skills
Rowing Technique
Double Under Technique

Metcon
Teams of 3:
OTM x 24
Min 1 – 5 Pull-ups / 10 Push-ups / 15 Air Squats
Min 2 – Max Calorie Row
Min 3 – 30 Double Unders (50 Singles)
*For those PROFICIENT at Double Unders, perform a Burpee after every miss (after your set of 30)
*Team score is total Calories on the Rower.

Mobility
Foam Roll Lats
Triple Bully on Rig
Lateral Opener
Couch Stretch


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Workout Of The Day – 21 January 2015

January 26 will be the last day to Pre-Order your CFP Hoodies, Progenex and SFH. We will not have any CFP Hoodies in stock so please order before hand.

Don’t forget to sign up for “WOD with Heart” Feb 7th.
If your looking for teammates, sign-ups are by the board

Warm-up
Coach’s Choice (make it a game!)

Metcon
“Row your Goat”
EMOM x 20
Even: 12 Box Jumps (24/20) (20/16)
Odd: Pick a Goat and crush it (keep it under 40 seconds to prep for the next minute)
*Goat is CrossFit slang for a movement that we have a tough time performing. Examples are Pull-ups, Ring Dips, Double Unders, Rope Climbs, etc. Your coaches will have excellent suggestions!

Midline Cashout (FOR time)
:30 Hollow Rock Hold
80 Flutter Kicks
60 Abmat Sit-ups
40 Russian Twists (45/25) (25/15)
20 Knees to Elbows
:30 Superman Hold
*Compare your time from 1/9 and try to top it.

Mobility
Foam Roll Lats
Upward-Facing Dog
Calf Smash

Competitors’ Accessory
1. Conditioning
3×1,000m Row, rest as needed – goal is maintain your 2k pace from last week across all three sets.

2. Snatch Technique
A. 5x “Second Pull Drill” (across: stay under 65%)
Slowly pull the bar from the knees (shoulders over the bar) to the pockets (torso vertical), return to the above the knee position and complete a power snatch

B. 5×2 single Power Snatches (climbing: keep it moderate, not heavy)


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Workout Of The Day – 20 January 2015

To place your Hoodie and Progenex Pre-order please email dave@crossfitprovidence.com before January 26th.

Don’t forget to register for “WOD with Heart” February 7th

Warm-up
Coach’s Choice
Mobility: Foam Roll Lats to loosen up for the Jerk

Strength/Skill
Power Clean and Jerk
5×1 (across: Build to 80-85% of your 1RM and stay there)

Metcon
“Team Power Drill”
10 Rounds:
5 Strict Handstand Push-ups (Kipping HSPU) (15 Wall Runs) (Standing DB Press)
10 Power Cleans (135/95) (115/80) (95/65)
15 Burpees
20 KB Swings (24/16) (16/12)
25 Wall Balls (20/14) (14/10)
*Partners alternate full rounds, making 10 for the team.

Mobility
OH Banded Distraction
Foam Roll Lats (from yesterday)
Internal Bilateral Rotation (grab a buddy)

Competitors’ Accessory
EMOM x 10
Even: Snatch Balance + Sotts Press + 2 OHS
Odd: 50 Double Unders


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Workout Of The Day – 19 January 2015

The 2015 CrossFit Open registration is live! This is one of the best ways to test your fitness level amongst CrossFitters, from our own box to individuals worldwide. It’s fun to see where we line up and to also set goals for the next year’s Open. If you’ve competed, or have wanted to, in any competition (even the in-house Throwdowns that we’ve had), you’ll want to sign up for the Open. It’s a six-week competition with one workout each week. We will have “Open Saturdays” where we, as a gym, perform the workouts together! Each individual will have a judge for every workout. If you think you have a chance at going to the The Regional Games, you must submit a video of each workout. To register, go to http://games.crossfit.com – Let’s get after it!

To pre-order your CFP Hoodie or Progenex please email dave@crossfitprovidence.com

WOD with Heart Feb 7th

Warm-up
Coach’s Choice

Strength/Skill
EMOM x 6
A1. 2 Turkish Get-ups (1/side – make it challenging)
A2. 4 Depth Jumps (jump off of one box onto another. The box that you’re jumping onto should be higher.) – if you’re unable to perform these, go for 6 weighted Step-ups (16/12 KB)

Metcon
“The Admiral”
3 Rounds:
20 Burpee Pull-Ups (10 Ring Rows + 10 Burpees)
20 Front Squats (155/105) (135/95) (95/65)
20 Box Jumps (24/20) (20/16)

Midline Cashout (after class – if you did yesterday’s Midline Madness, you practice your Handstand Variation)
Accumulate 5 min. in Varied Plank Positions
Accumulate 1 min. Hang on the Pull-up Rig
*Perform an L-sit if possible

Mobility
Couch Stretch
Foam Roll Lats
Calf Smash (Barbell)
Banded Hip Extension

Competitors’ Accessory
1. Snatch
5×1 (from Low Hang – below knee)

2. Front Squats
3×5 (across)


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Workout Of The Day – 18 January 2015

Congratulations to our very own Jim Giorgi, who placed 2nd in the Master’s Division at the Strength Fest on Saturday! Way to go Jim, we’re proud of you!

Warm-up
Coach’s Choice

Strength/Skill
EMOM x 10
3 Deadlifts (climbing each minute: start light, 60%)

Metcon
“Midline Madness”
3 Rounds, NOT for time:
10 Slow Stiff-Legged Deadlifts (135/95) (115/80) (95/65)
15 KB Situ-ups (24/16) (16/12)
20 Banded Supermans (red/black bands)
25 Good Mornings (75/55) (55/35)
30 Second Push-up Plank Hold

Mobility
Upward-Dog
Banded Hamstring Stretch
Posterior Chain Floss

Whole-Life Challenge
Metcon
AMRAP 9
7 KB Swings (24/16) (16/12)
7 Burpees
200 ft. Shuttle Run – in the gym (must touch the floor behind the orange cone)


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Workout Of The Day – 17 January 2015

Pre-Orders for CFP Hoodies and Progenex are now being taken until January 26.
Visuals of the hoodies can be found on our Facebook and by the board in class.

“WOD with Heart” internal throwdown will be February 7th
Teams of 4. 2 men/2 women

Email dave@crossfitprovidence.com to place your orders

Athletes participating in the Whole Life Challenge have until Sunday to complete the WLC WOD

Warm-up
Coach’s Choice

Metcon
200 ft. Shuttle Run (inside gym)
15 Clean and Jerks (155/105) (135/95) (95/65)
200 ft. Shuttle Run
30 Toes to Bar (Knee Tucks)
200 ft. Shuttle Run
45 Wall Balls (20/14) (14/10)
200 ft. Shuttle Run
45 KB Swings (24/16) (16/12)
200 ft. Shuttle Run
30 Ring Dips (Box/Bench Dips)
200 ft. Shuttle Run
15 Weighted Lunge Steps (155/105) (135/95) (95/65)
*Shuttle Runs will be performed in the middle of the gym.

Mobility (lots of it)
Pigeon Stretch
Bilateral Internal Rotation (shoulders, grab a partner to press down on your shoulders)
Lax Ball Shoulders
Foam Roll Lats
Calf Smash

Whole-Life Challenge
Metcon
AMRAP 9
7 KB Swings (24/16) (16/12)
7 Burpees
200 ft. Shuttle Run – in the gym (must touch the floor behind the orange cone)

Competitors’ Accessory
Jerk
Work up to a heavy Single


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Workout Of The Day – 16 January 2015

Welcome our new CrossFitters! They just finished the first On-Ramp of 2015

We had a GREAT turnout for Buddy Day, thanks to all of you! It was great meeting your buddies, hearing some of their stories, and seeing you all throw down during the partner WOD. Expect Buddy Days every month (they will always fall on Thursdays).

Warm-up
Coach’s Choice

Strength/Skill
EMOM x 10
1 Back Squat (across: 80-90% of 1RM, go based on feel for the day)

Metcon
“Golden Grahams”
AMRAP 12:
15 Snatches (75/55) (65/45), 15 Box Jumps (24/20) (20/16)
15 Snatches (95/65) (75/55), 15 Box Jumps (24/20)
15 Snatches (115/80) (95/65), 15 Box Jumps (24/20)
15 Snatches (135/95) (105/75), 15 Box Jumps (24/20)
AMRAP Snatches (155/105) (115/85)

Mobility
Couch Stretch
Banded Hip Extension
Lax Ball Shoulders
Calf Smash (on Barbell)

Competitors’ Accessory
Wall Balls
24-21-18-15-12-9-6-3 Unbroken reps for time (30/20)
*If you did Wall Balls for Buddy Day yesterday, you can skip this.


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Workout Of The Day – 15 January 2015

Today is Buddy Day – we can’t wait to see some new faces and take you through a challenging Partner WOD!

2 more days to register for the Whole Life Challenge.
To register go to www.wholelifechallenge.com
Team Name: CrossFit Providence

Warm-up
Coach’s Choice
*Coaches, please give thorough instruction for our Buddies!

Metcon
“Chip-Away”
Teams of 2
AMRAP 20
80 KB Swings (24/16) (16/12)
60 Wall Balls (20/14) (14/10)
40 Box Jumps (24/20) (20/16)
20 KB Walking Lunges (24/16) (16/12)
*Russian Swings for SC and Buddies
*Use one KB on the Lunges
*Buddies have the option of performing lunges with a KB upon the coaches approval

Midline Cashout
EMOM x 6
20 second Plank Hold + 5 V-ups

Mobility
Couch Stretch
OH Banded Distraction
Pigeon Stretch
Calf Smash

Whole Life Challenge WOD
*For those participating, you have from Thursday to Sunday to complete this workout. We will re-test at day 56 to see how badly you crush your previous time! You’ll want to do this one “fresh” – NOT after a taking a class.

Metcon
AMRAP 9
7 KB Swings (24/16) (16/12)
7 Burpees
200 ft. Shuttle Run – in the gym (must touch the floor behind the orange cone)


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Workout Of The Day – 14 January 2015

Buddy Day January 15th
(Last day for Refer-A-Friend for 1 Free Month)

Whole-Life Challenge registration ends January 17th

Warm-up
Coach’s Choice

Strength/Skill
A1. Pull-up Progression (5×5)
Strict C2B / Strict Pull-ups / Negatives (3-5 seconds) / Ring Rows (3 seconds down, 3 seconds up)
A2. Handstand Work
3 Free Standing Handstand Push-ups (w/Abmat) / 5 Handstand Push-ups / 20 Wall Runs / :20 Handstand Hold / 2 Wall Climbs
*If you’re new to Handstands or even just a little nervous about it, please come in! We will work with you to get into the proper position.

Metcon
“The Ghost”
6 Rounds:
1:00 Max Calorie Row
1:00 Max Burpees
1:00 Max Double Unders (Single Unders)
1:00 Rest
*Record totals for each individual movement.

Mobility
Foam Roll Lats
OH Banded Distraction (Lats)
Internal Bilateral Rotation (grab someone to pres

Competitors’ Accessory
1. EMOMx9:
2 Squat Clean and Jerk (85%)
2. Front Squat
3×3 (across)


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Workout Of The Day – 13 January 2015

Say “Hello” to our new CFP Elements members starting this month
Elements deal still going on for 6 Classes for $22 and 12 Classes for $42

Buddy Day January 15th
(Last day for Refer-A-Friend for 1 Free Month)

Whole-Life Challenge registration ends January 17th

Warm-up
Coach’s Choice

Strength/Skill
Thruster
Build to a heavy Double

Metcon
“Fruit Loops”
3 Rounds:
25 Thrusters (95/65) (75/55) (65/45)
25 Toes to Bar (Knee Tucks)

Midline Cashout (after class, NOT for time)
25 Banded Supermans
100 Russian Twists for Time (45/25) (25/10)
25 Banded Supermans
*Black band, arms out in front – spread band to point of tension – then perform each Superman. Mid-back + Scapula should be engaged.

Mobility
Banded OH Distraction
Lax Ball Shoulders/Traps
Upward-Facing Dog

Competitors’ Accessory
5×3 Pressing Snatch Balance + OHS

https://m.youtube.com/watch?v=RxjY4CggkVA

5×3 Snatch Balance + Sotts Press – you can get a good Dip before dropping on this one.