Posts Tagged ‘CrossFit WOD’


Workout Of The Day – 14 October 2014

Ziomara, Jen and former member Rachel at a Spartan Beast!


Coach’s Choice

1 Hang Squat Snatch (above the knee) + 2 OHS


800m Run, followed by:
5 Rounds:
12 C2B Pull-ups (Pull-ups) (Ring Rows)
9 Squat Snatches (95/65) (75/55)
6 Strict HSPU (12 Wall Runs) (8 Strict DB Presses), followed by:
800m Run

20 Burpees

Triple Bully
Couch Stretch
T-Spine Smash (Foam Roller)
Comp. Accessory
4 Rounds NOT for time of:

Max unbroken Muscle ups
Max Bench Press, bodyweight
There is no rest between the MU and BP. Rest as needed between rounds.

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Workout Of The Day – 13 October 2014

Summer seems long gone, but things in the box are heating up with the overhead and no bread challenge well under way.
Run 500m for time
Burpee Broad Jumps
3 Rope Climbs (6 back-to-stand)
6 Bridge-ups (6 Table Tops)
3 Skin the cats
10 Barbell Front Squats
Front Squats
5×5 (across: 65% of 1RM)
*If you did Back Squats yesterday, do Deadlifts (5×5 @60% of 1RM) instead of Front Squats
30 Clean and Jerks (135/95) (115/85) (95/65)

Coach’s Choice

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Workout Of The Day – 12 October 2014

Private sessions are now avaiable at Kinection, 14 Bassett Street. Work on gymnastics or other specialized skills with coach John Amore.

Coach’s Choice
Back Squat
1 set of 20 (good starting point is 65%)
*If it feels light after 5 reps, re-rack and increase the weight.
Choose one of the following:
Row 1k for time
Run 1 mile for time
500m KB Farmer’s Carry (32/24) (24/16) 
Banded Hamstring Stretch
Calf Smash
Couch Stretch
Foam Roll

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Workout Of The Day – 11 October 2014

Coach’s Choice
10 Chest-to-bar Pull-ups (Pull-ups) (Ring Rows)
400m Run
*If you’re scaling and want to make it a 20 minute AMRAP, please feel free. 
Calf Smash!
Foam Roll Lats
Banded OH Distraction
Comp. Accessory
Do this PRE-WOD if possible.
Clean and Jerk
Clean from low hang + Push Jerk + Split Jerk – quickly work up to a heavy set, no fails – this should not take more than 10 minutes.

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Workout Of The Day – 10 October 2014

500m Run
50 Jumping Jacks
40 Walking Lunges
30 Sit-ups
20 Toe Touches
10 Pass Throughs
OH Mobility: 10 super slow wall squats (palms on wall, elbows locked, eyes ahead)
*10 seconds down / 5 seconds up for the wall squats
KB Overhead Pause Squats (2 seconds)
4×5 (climbing: start light, nail form)
*If you lack the mobility, hold a KB in one hand. If you have to twist (as in a KB Windmill) to establish depth, that’s fine – but stay tight, keep
Lumbar curve, and do so in a controlled manner.
RX – 2 KB
Scaled – 1 KB
3 Rounds:
60 Double Unders (120 Singles)
30 Wall Balls (20/14) (14/10)
15 Deadlifts (245/175) (185/135) (135/95)
Coach’s choice
Comp. Accessory
1. Snatch
Power Snatch + Squat Snatch – quickly work up to a heavy set, no fails – this should not take more than 10 minutes.
2. Back Squat
EMOMx10: 1 rep, across

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Workout Of The Day – 9 October 2014

Coach’s Choice
Take 15 minutes to work on a weakness. If it’s barbell work, keep it light and work on form. Here are some suggestions: 
Double Unders
Handstand Holds/Push-ups/Walks
Strict/Kipping/Butterfly Pull-ups/Muscle-ups
Oly Technique (3-position work)
Rope Climbs
*Consult your coach! 
Teams of 2 2 Rounds of 2:00 At Each:
Row for Calories
Hang Power Cleans (95/65) (75/55)
Box Jumps (30/24) (24/20)
Bear Crawl (1 length = 1 rep)
Calf Smash
Lax ball Shoulders
Pigeon Stretch

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Workout Of The Day – 8 October 2014


500m Run
Junkyard Dog
Mobility: OH Banded Distraction (open those shoulders for the Jerks!)
Jerks (Heavy Singles)
Push Jerk from Back Rack
Split Jerk from Back Rack
EMOM x 12
Min 1 – 7 Push Jerks (60% of Push Jerk above)
Min 2 – 45 sec. Hollow Rock Hold
Min 3 – 5 Unbroken Muscle-ups (7 Strict Pull-ups) (7 Strict Ring Rows)
*Muscle-ups – complete as many strict as possible, then finish off the set of 5 by kipping.
*Push Jerks from Front Rack

*If you can’t hold the Hollow for :45 straight, hold for as long as possible.


Triple Bully
OH Tissue Smash (lax ball)
Lax ball Shoulders/Traps
Comp. Accessory
1. Jerks (Heavy Singles)
    Push Jerk (Front Rack)
    Split Jerk

2. Back Squat

    3×3 (across: go HEAVY!)


Workout Of The Day – 7 October 2014

Due to the high volume of Monday’s WOD (those Wall Balls/Burpees were filthy!), there will be no designated “Strength/Skill” portion for Tuesday’s. Use the extra time at the end to complete the mobility moves, we all need it!
Coach’s Choice
Mobility: Oly Wall Squat (accumulate 2 min.)
               Super Front Rack (accumulate 1 min.)


Front Squats (155/105) (135/95) (95/65)
200m Run after each round
Mobility (Accumulate 10 minutes)

Super Front Rack

Barbell Shoulder Smash
Couch Stretch
Single Leg Flexion
OH Tissue Smash (Lax ball)
Calf Smash (foam roller)

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Workout Of The Day – 6 October 2014

The PC students come visit CFP.

500m Run
20 Wall Squats (3 second descent)
10 Dive-bomber push-ups
10 Ring Rows/Pull-ups
10 Pass Throughs
Mobility: Anchored T-Spine Smash
Static Squat: Grab a plate (45/25) and sit in the bottom (vertical torso, keep the Lumbar curve!)
*Partner up – hold each for :30, alternating. Accumulate 2 minutes for each move.
Overhead Squat
Find 1RM
*For those newer to the OHS (also those with a lack of mobility) – use a PVC pipe, Training Bar, or Lifting Bar to work the basics of the movement – consult your coach for guidance!
*Coaches, bar path should remain over the center of the foot, even the heel. Look for armpits FORWARD (safe shoulders!).
“Filthy 50″
50 Box Jumps (24/20) (20/16)
50 Jumping Pull-Ups
50 Kettlebell Swings (16/12)
50 Walking Lunge Steps
50 Knees-to-Elbows (Knee Tucks) (Abmat Sit-ups)
50 Push Press (45/35) (35/15)
50 Supermans
50 Wallballs (20/14) (14/10)
50 Burpees
50 Double Unders
*Coaches, stagger as necessary.
*This is a CrossFit Benchmark, come and get it!
Pigeon Stretch (on box)
Couch Stretch
OH Banded Distraction
Lax Ball Traps
Comp. Accessory
A. Single (below the knee) – goal is to hit 90% of 1RM (do not exceed 90%)
B. 3×2 at 80% – drop the bar from over head, no TnG.
3. Beast Builder V2:

If you were successful with “V1″ complete the following:
Min 1: 8 unbroken Hang Squat Cleans + 1 Jerk, (185/135) *155/105
Min 2: 7 unbroken Hang Squat Cleans + 2 unbroken Jerks, (185/135)
Min 3: 6 unbroken Hang Squat Cleans + 3 unbroken Jerks, (185/135)
Min 4: 5 unbroken Hang Squat Cleans + 4 unbroken Jerks, (185/135)
Min 5: 4 unbroken Hang Squat Cleans + 5 unbroken Jerks, (185/135)
Min 6: 3 unbroken Hang Squat Cleans + 6 unbroken Jerks, (185/135)
Min 7: 2 unbroken Hang Squat Clean + 7 unbroken Jerks, (185/135
Min 8: 1 Hang Squat Clean + 8 unbroken Jerks, (185/135)
If you were NOT successful with “V1″, attempt “V1″ (the 7 min variation) again.


Workout Of The Day – 5 October 2014

Coach’s Choice



*Rest 2 minutes between sets.

*Couch Stretch (:20/side) between sets



Burpee Box Jumps (24/20) (20/16) (16/12)

On the Minute – 7 Deadlifts (225/155) (185/135) (135/95)


Banded Single Leg Flexion

Banded Hamstring Stretch

Banded OH Mobility

Lax Ball Pecs/Shoulders