Workout of the day: 19-May-2013
(Photo: Jon Shewchuk)
CrossFit WOD
Overhead Squat
3 x 8-10 @ 65% Snatch – Work up to two reasonably heavy triples.
Row 2000m
AMRAP Double Unders in 2 mins immediately afterwards
Workout of the day: 18-May-2013
(Photo: Jon Shewchuk)
CrossFit WOD
“Barbara”
5 Rounds:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
Rest 3 minutes between rounds. Add times from each round to get total time.
Workout of the day: 17-May-2013
(Photo: Jon Shewchuk)
CrossFit WOD
Deload Week
Press
5 @ 40%
5 @ 50%
5 @ 60% of 90% 1RM
Calculate 90% of your 1RM. Base today’s % off this number. (36, 45.5, 54% Actual 1RM). 5 ONLY on final set, unlike previous three weeks.
1:
Row 500m.
Rest 1 min.
2:
Row max distance in time taken to complete part 1.
Rest 2 mins.
3:
Row distance achieved in part 2 as fast as possible.
Rest 3 mins.
4:
Row max distance in time taken to complete part 3.
1 Burpee penalty for every 10m difference between part 1 and part 4.
Workout of the day: 16-May-2013
(Photo: Jon Shewchuk)
CrossFit WOD
Deload Week
Deadlift
5 @ 40%
5 @ 50%
5 @ 60% of 90% 1RM
Calculate 90% of your 1RM. Base today’s % off this number. (36, 45.5, 54% Actual 1RM). 5 ONLY on final set, unlike previous three weeks.
1min. AMRAP:
Jump Lunges.
Rest 30 Seconds.
1min. AMRAP:
Air Squats.
Rest 30 Seconds.
1min. AMRAP:
Burpees.
Rest 30 Seconds.
1min. AMRAP:
Double Unders.
Rest 1 minute.
Repeat. Rest 2 minutes. Repeat.
Workout of the day: 15-May-2013
(Photo: Jon Shewchuk)
CrossFit WOD
“Kelly”
5 Rounds:
Run 400m
30 Box Jumps (24/20)
30 Wall Balls (20/14)
Workout of the day: 14-May-2013
(Photo: CFP) CFP Bootcampers hard at work!
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CrossFit WOD
Deload Week
Bench Press
5 @ 40%
5 @ 50%
5 @ 60% of 90% 1RM
Calculate 90% of your 1RM. Base today’s % off this number. (36, 45.5, 54% Actual 1RM). 5 ONLY on final set, unlike previous three weeks.
3 Rounds:
Row 500m
40 Double Unders
30 Sit Ups
20 Pull Ups (Comp: C2B)
10 Burpees
Workout of the day: 13-May-2013
(Photo: Jon Shewchuk)
The Week Ahead – Coach Josh
This week is our Wendler De-Load week. This is the week to get some light work in, and prime yourself for the next month of training. Deload means Deload, recover! In the second four week phase, we will be increasing the maxes (base number we are calculating with, not the weight on the bar) that we are basing our percentages on by no more than 5 lbs for upper body lifts, and 10 lbs for upper body lifts. For metabolic conditioning, we have a great variety of challenges this week from some more of the classic “girls”, to running/rowing, and bodyweight pieces. I’m sure everyone will get something they like this week. Dan Medeiros will also be publishing his debut article on the CFP website as a new staff researcher, hope you enjoy it!
CrossFit WOD
Deload Week
Back Squat
5 @ 40%
5 @ 50%
5 @ 60% of 90% 1RM
Calculate 90% of your 1RM. Base today’s % off this number. (36, 45.5, 54% Actual 1RM). 5 ONLY on final set, unlike previous three weeks.
For Time:
800m Run
40 Wall Balls (20/14)
20 Toes to Bar
400m Run
30 Wall Balls
15 T2B
200m Run
20 Wall Balls
10 T2B
(Compare to 10/12/12)
Workout of the day: 12-May-2013
(Photo: Jon Shewchuk)
*Note – There will be no 8am class today.
CrossFit WOD
Overhead Squat
3 x 5 @ 70-75%
AMRAP 4:
Thruster(Rx: 75/55, Comp: 105/75)
Rest 1 min.
AMRAP 4:
Double Under
Rest 2 mins.
AMRAP 4:
Thruster
Rest 2 mins
AMRAP 4:
Double Under
Workout of the day: 11-May-2013
(Photo: Jon Shewchuk)
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CrossFit WOD
30 minute running clock: AMRAP:
Row (calories)
Double Unders
Pull Ups
Air Squats
Athlete can rotate through exercises as desired.
Workout of the Day: 10-May-2013
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CrossFit WOD
Press
5 @ 75%
3 @ 85%
1 or more @ 95% of 90% 1RM
Calculate 90% of your 1RM. Base today’s % off this number. (67.5, 76.5, 85.5% Actual 1RM)
15min. AMRAP:
Run 400m
20 Pull Ups (Comp: C2B)
10 HSPU
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