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Workout Of The Day – 21 September 2014

Warm-up
500m Run
Inch Worm 
Spiderman 
30 PVC Good Mornings
20 Pass Throughs
10 Dislocates
 
Strength/Skill
Close Grip Bench Press
5×10
*Pinkies should be on the outside of the knurling (rough part of bar).
 
Banded Tricep Pushdowns
Accumulate 100 Reps (Purple/Black OR Red)
 
Metcon
5 Rounds
300m Row
100m KB Run    RX+ (32/24)  RX (24/16)  (16/12)
*Rest :90 between rounds
 
Mobility
Lax Ball Pecs
Lateral Opener
Couch Stretch
Tricep Smash

KIDS

CFP Washington – CrossFit Kids


jonny3 (2)

Workout Of The Day – 20 September 2014

Jim & Joe on the cage.
Warm-up
Coach’s Choice (gymnastic!)
 
Metcon
“Kelly”
5 rounds:
400m Run
30 Box Jumps (24/20) (20/16)
30 Wall Balls (20/14) (14/10)
 
Mobility
Couch Stretch
Banded Hamstring Stretch
Calf Smash (on rig)

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Workout Of The Day – 19 September 2014

April getting her early morning foam roll in.

Warm-up
Coach’s Choice
 
Strength/Skill
Back Squats
5×2 (80% of 1RM)
*Hold the Banded OH Distraction for :20/side between sets
 
Metcon
7 Rounds
7 C2B Pull-ups (Pull-ups/Ring Rows)
7 Push Jerks (155/105) (95/65)
7 Burpees
 
Mobility
Couch Stretch
Posterior Chain Floss
OH Tissue Smash

photo (16)

Workout Of The Day – 18 September 2014

Deena PR*ing her snatch!

Warm-up
10 Partner Tire Flips
20 Partner Wall Balls
500m Run
 
Strength/Skill
OT2:00 x 6
1 Rope Climb (2 anchored back-to-stand)
16 Ft. Handstand Walk (12 Wall Runs)
20 Supermans (hold for 1 sec. at top)
12 Deficit Push-ups (24/16 KBs) Scaled: 6 Deficit Push-ups (45/25 plates)
 
*HS Walkers, set up your Push-up station 16 ft. away (4 mat lengths wide) from the rope. 
*Rope Climb-HS walk/Wall Runs-Supermans-Push-ups
 
Metcon
Teams of 2:
AMRAP 20
30 Calorie Row
40 KB Swings (24/16) (16/12)
50 Abmat Sit-ups
60 Wall Balls (20/14) (14/10)
 
Mobility
Lateral Opener (banded)

Banded OH Distraction

Couch Stretch

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Workout Of The Day – 17 September 2014

Warm-up
Coach’s Choice
 
Strength/Skill
Build to a Heavy Single at each:
Overhead Squat
Snatch Balance
Hang Squat Snatch
 
Mobility
Triple Bully (on rig)
Lateral Opener (on rig)
Pigeon Stretch

no bread

Workout Of The Day – 16 September 2014

Stay tuned for the in class announcement of the October 30 day No Bread Challenge! This is going to be a box wide challenge staying away from any and all grains.

Warm-up
500m Run
2 Rds:
5 Skin the Cats (10 Table Tops)
2 Rope Climbs (4 back-to-stand)
10 Pull-aparts (red/black band)
10 Barbell Good Mornings
Straight Legged Bear Crawl
 
Strength/Skill
3 Position Pause Snatch Pull
EMOM x 9
Pause for 3 seconds at each position then jump and shrug
Pos. 1 – just below knees, work for vertical shins and back in full extension
Pos. 2 – above knees, work for shoulders over the bar, bar pulled into thighs
Pos. 3 – bar in hip crease (think “pockets”), work for vertical torso, knees forward and weight in mid-foot
 
Metcon
7 x 2:00 Rounds
200m Run
7 Deadlifts (315/205) (225/135) (135/95)
Max Double Unders
*Rest 1:00 between rounds
 
*If 315/205 = RX+ in Wodify
 If 225/135 = RX in Wodify
 Anything else = enter your scaled weight.
 
Mobility
Coach’s Choice
 

KIDS


CFP Washington – CrossFit Kids


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Workout Of The Day – 15 September 2014

Warm-up
Coach’s Choice
 
Strength/Skill
Back Squats
3×5 (across: 75-80% of 1RM)
*Max effort Strict HSPU after each set, no kipping
*10 Strict [seated] DB Presses if you can’t perform a Strict HSPU
 
Metcon
30 Calorie Row
30 Barbell Facing Burpees
30 Hang Power Cleans (135/95) (95/65)
 
*This is a CF Team Series WOD, get after it! 
 
Mobility
OH Banded Distraction
OH Tissue Smash (lax ball)
Couch Stretch

Workout Of The Day – 14 September 2014

(Photo: Dave Counts)
 
Warm-up
Coach’s Choice
 
Strength/Skill
Push Press
5×7 (65-70% of 1RM)
*If you don’t know your 1RM, make sure the last 3 reps are tough.
 
-Rest 3 minutes-
 
Overhead Static Hold (95/65) (65/45)
Accumulate 2 minutes 
*Coaches will help to determine if your OH position is stable/secure. If not, use a PVC pipe. 
*Do not force the hold merely for more seconds; if technique fails, drop the weight.
*COACHES, watch closely!
 
Metcon
OT2:00 x 7
Guys: 15 Push-ups + Row 20 Calories
Gals: 10 Push-ups + Row 15 Calories
 
Mobility
Single Leg Flexion
Tricep Smash
Lateral Opener
T-Spine Smash

Upcoming Events

  • October 4, 2014 9:30 amWomen\'s Workshop
  • October 7, 2014 7:00 pmNutrition Workshop and Tasting at the Olive Tap
  • October 10, 2014Summit before Sunrise
  • November 7, 2014Costa Rica Trip
  • December 6, 2014 9:00 amJingle All the WOD
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