Posts Tagged ‘CrossFit WOD’

10388636_981956915188407_6442483507643063201_n

Workout Of The Day – 11 April 2015

Warm-up
Coach’s Choice

Metcon
“The Wobble”
Teams of 3
Buy-in: 800m Run as a team, don’t start reps until teammates are back.
2 Rounds:
3:00 Power Snatch (95/65) (75/55) (65/45)
3:00 Burpees Over Bar
3:00 Overhead Squats (95/65) (75/55) (65/45)
3:00 Pull-Ups (Ring Rows) (Jumping Pull-ups)
*SC – Front Squat option, coaches will help you to determine this.
*Score = Total reps between rounds

Mobility
OH Banded Distraction
Lateral Opener
Lax Ball Chest/Shoulders
Banded Hip Extension
Foam Roll Lats


image

Workout Of The Day – 10 April 2015

Hey CFP! One of our very own, Megan Brown, or STRONG Meg(!) is having a lacrosse game THIS Saturday. She plays for Johnston and Wales and this is one of their biggest games of the season. So, let’s go support her and cheer on her team! The game is at 2:00 and it should be a beautiful day. The address is 305 Shipyard St. (only about 3 miles away). We hope to see as many of you there as possible, it’ll be fun to hang out.

Warm-up
Coach’s Choice

Metcon
“Shoop”
21-15-9
Kettlebell Swings (32/24) (24/16) (16/12)
Wallballs (20/14) (14/10)
400 Meter Run after each round
*500 Meter Row if raining heavily

Gymnastic Cashout
2 Rounds:
15 Ring Dips / Rig Dips
1 Rope Climb (2 Half-Climbs) (4 Floor-Stands + 4 Knee Tucks)
:40 Handstand Hold (accumulate) / :90 Push-up Plank Hold

Mobility
OH Banded Distraction
Bilateral Internal Rotation
Pigeon Stretch
Calf Stretch/Smash

Competitor Accessory
1. Snatch Complex
7 sets of: Power Snatch + Hang Squat Snatch + Squat Snatch

2. Strength
7×2 Overhead Pause Squats, Pause for 5 Seconds at the bottom of each rep.

3. Gymnastics Skills
5 sets of 10-15 unbroken TTB, rest as needed between sets


unnamed

Workout Of The Day – 9 April 2015

https://www.wodrocket.com/index.php?option=com_ohanah&view=event&id=1070&Itemid=118

Don’t Forget To Sign Up For The Stallion & Mare Derby Thru WODROCKET.

Warm-up
Coach’s Choice

Metcon
“I GET AROUND”
Teams of 2
AMRAP 15:
1 Calorie Row, 1 Burpee over the Rower
2 Calorie Row, 2 Burpees over the Rower
3 Calorie Row, 3 Burpees over the Rower
*Each partner completes 1 and 1, then 2 and 2…..

Midline Cashout (NOT for time)
2 Rounds:
40 Russian Twists
30 Abmat Sit-ups
20 Supermans
10 V-ups

Mobility
Foam Roll Lats
Lax Ball Chest/Shoulders
Accumulate 2 min. hang in the Rig or Rings


10994045_970969446287154_5205675807849715237_n

Workout Of The Day – 8 April 2015

Warm-up
Coach’s Choice

“Weightlifting Wednesday”
“Big Clean Complex”
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
RX – 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean + 1 Push Press
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean + 1 Push Jerk
SC – 1 High Hang Power Clean + 1 Hang Power Clean + 1 Front Squat + 1 Push Press
*Start light and focus on smooth technique.

Metcon
“Burner”
50 Double Unders (100 Singles)
30 Air Squats
30 Sit-ups
10 KB Swings (32/24) (24/16) (16/12)
50 Double Unders (100 Singles)
*If you don’t have Double Unders, still with fast Singles for the burner.

Mobility
OH Banded Distraction
Banded Hip Extension
Couch Stretch
Super Front Rack


image

Workout Of The Day – 7 April 2015

Warm-up
Coach’s Choice

Metcon
“Rump Shaker”
5 Rounds for Time
6 Deadlifts (275/185) (225/155) (185/135)
9 Box Jumps (30/24) (24/20) (20/16)
12 Toe To Bar (Knee Tucks)

Cool Down
Run or Row 800m

Mobility
Banded Hamstring Stretch
Posterior Chain Floss
Calf Smash (foam rolloer or barbell)
Upward-Facing Dog

Competitor Accessory
2. Snatch
EMOMx15: 3 TnG Power Snatches at 60%

3. Strength
2×5 OHS (across: with moderate load – nothing too heavy)


image

Workout Of The Day – 6 April 2015

4/18 – Saved By The KettleBells – internal WOD fundraiser for Central Falls H.S.

4/25 – Laser Tag & Paintball Ball

5/2 – Stallion & Mare Derby – 1 Male/1 Female competition

4/26 – Muscle Up Progression – With Coach Josh

*check Facebook for details*

Focal Points: Really focus on your solid Med Ball Clean form. These get tough quickly – make sure the laces are always facing out – this means you’re moving your hips more than your arms. Fly on the Burpees!

Warm-up
Coach’s Choice

Metcon
“The Humpty Dance”
7 Rounds of:
10 Medball Squat Cleans (20/14) (14/10)
10 Burpess
SC – 5 round option

Gymnastic Cashout
3 Rounds:
15 Ring Dips (15 Bench/Box Dips, super slow)
Accumulate 1 minute in a Handstand Hold / :30 Push-up Plank Hold
:20 L-sit on rings or between boxes / Hollow Rock Hold

Mobility
Super Front Rack
OH Banded Distraction
Lateral Opener

Competitor Accessory
1. Conditioning
2RFT:
500m Row
30 Wall Balls (20/14)
5 Muscle-ups (15 C2B Pull-ups)

2. Strength/Skill
EMOM x 14
Even: 3 Squat Cleans (185/135) + 3 HSPU
Odd: 30 DU + 2 Bar Muscle-ups (4 Chest to Bar Pull-ups)


1395192_975053635878735_307887229328060598_n

Workout Of The Day – 5 April 2015

Focal Points: Push yourself on the Deadlifts. Remember: Mechanics – Consistency – Intensity. If you’re consistent on DLs, then go heavy. If not, keep it on the lighter side. Be relenteless on your form and technique. Get through the Sit-ups and Double Unders as quickly as possible – don’t coast.

Warm-up
Coach’s Choice

Metcon
“Campaign”
On the Minute for 15 Minutes
Minute 1: 5 Deadlifts (climbing: start @ 50-55% of 1RM)
Minute 2: 20 Sit-Ups
Minute 3: 40 Double Unders (15 DU attempts) (50 Singles)
*Goal is to build in weight each set of Deadlifts – challenge yourself while maintaining perfect form.

Goat Work
Take 10 minutes to work on a weakness.
*Ask your coach for suggestions!

Mobility
Banded Hamstring Stretch
Pigeon Stretch (45/25/15)
Calf Smash


image

Workout Of The Day – 4 April 2015

Warm-up
Coach’s Choice

Metcon
“Super Troopers”
1 RFT:
30 Pull ups (Jumping Pull-ups) (Ring Rows)
50 Sit ups
70 Double unders (25 attempts) (140 Singles)

immediately into

2 RFT:
20 Pull ups
40 Sit ups
60 Double unders (20 attempts) (120 Singles)

immediately into

3 RFT:
10 Pull ups
20 Sit ups
40 Double Unders (15 attempts) (80 Singles)

Mobility
Foam Roll Lats
Accumulate 2 min. static hang on rig
Upward-Facing Dog


524153_364992760218162_1847257736_n

Workout Of The Day – 3 April 2015

Throwback to 2010

Focal Points: Make it through the Push-ups with the best form possible (fight the worm-up!), move quickly through the Box Jumps Overs, and keep it steady on the Front Squats.

Warm-up
Coach’s Choice

Metcon
“Long Walk”
30 Push-ups
30 Box Jump Overs (24/20) (20/16)
30 Front Squats (115/80) (95/65) (75/55)
20 Push-ups
20 Box Jump Overs (24/20) (20/16)
20 Front Squats (115/80) (95/65) (75/55)
10 Push-ups
10 Box Jump Overs (24/20) (20/16)
10 Front Squats (115/80) (95/65) (75/55)

Midline Cashout
1:00 Hollow Rock Hold
1:00 Superman Hold
30 Double KB Sit-ups (12/10/8) – can use DBs if necessary (25/15/10)
30 Knees to Elbows (kipping or strict) (Knee Tucks)
30 Russian Twists (45/25/15)

Mobility
Lax Ball Chest/Shoulders
Bilateral Internal Rotation (grab a partner)
Couch Stretch
Calf Smash

Competitor Accessory Work
1. Gymnastic
30 Strict HSPU for time

2. Conditioning
5 Power Snatch (135/95)
10 Front Rack Walking Lunges (135/95)
5 Power Snatch (135/95)
10 Pistols
5 Power Snatch
5 Rope Climbs

3. Back Squats
3×3 (across)


11071612_981955898521842_3041013622340796059_n

Workout Of The Day – 2 April 2015

Don’t forget to check out our new apparel that’s being pre-ordered. The images and prices are on our Facebook page.

Warm-up
Coach’s Choice

Strength/Skill
“Goat Day”
Even: Goat 1
Odd: Goat 2

Metcon
“Burner”
3 Rounds
16 Calorie Row
8 Burpees over the Rower

Mobility
Banded Hamstring Stretch
Couch Stretch
According to your Goats